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Sat 30th Nov 2024 at 9:01am by Goofee

Run > parkrun
  • Time
    23:00
  • Miles
    3.15
  • Min/mi
    7:18
  • Pacing
    95.4%
  • WAVA
    70.78
  • Stride(cm)
    120
  • Cals
    347
  • Watts
    396
  • Cadence
    184
  • BPM
    164
  • %MHR
    96.6
  • B/mi
    1199
  • Asc(m)
    48
  • Surface
    Road

Notes & Comments

Southall parkrun. Quickest parkrun for just over 7 years, felt like I pushed a little too hard early on but felt pretty well able to control things. Was hoping for 23:30, so a very good result. The Hoka Rocket X2 felt amazing to run in. Official time 22:59 :-)

1) 1km - 4:19(4:19/km) 150/159bpm [647b/km] 64cal 413/532W
2) 1km - 4:29(4:29/km) 173/187bpm [775b/km] 77cal 403/453W
3) 1km - 4:40(4:40/km) 184/188bpm [858b/km] 76cal 392/446W
4) 1km - 4:42(4:42/km) 158/179bpm [742b/km] 64cal 373/421W
5) 1km - 4:34(4:34/km) 156/158bpm [713b/km] 62cal 395/449W
6) 0.08km - 17(3:41/km) 155/156bpm [571b/km] 4cal 402/461W
4:19 4:29 4:40 4:42 4:34 17
Raptors claws are coming to town
Well done :)
chunkyblizzard
Great running! Speedy.
Goofee
Thank you! 😊

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
0.13 51 51 6:49 131 100-154 894 189 184-196 491 432-532 3/1
0.25 1:40 49 6:31 154 151-158 1004 185 180-188 416 393-441 1/3
0.38 2:33 53 7:05 153 152-154 1084 181 178-186 422 406-450 1/1
0.50 3:27 54 7:11 156 155-156 1121 182 178-186 402 388-422 1/2
0.63 4:20 53 7:01 158 156-159 1110 180 178-184 393 374-423 1/2
0.75 5:15 55 7:22 165 159-168 1215 184 182-186 431 405-453 2/0
0.88 6:10 55 7:23 170 168-173 1256 182 178-186 405 392-420 2/1
1.00 7:02 52 6:55 174 173-175 1204 183 180-186 394 370-421 2/3
1.13 7:57 54 7:16 175 174-176 1271 184 180-186 408 383-441 2/3
1.25 8:50 54 7:08 180 174-187 1285 185 182-186 373 362-388 1/2
1.38 9:47 57 7:33 186 184-188 1404 185 180-186 397 377-423 2/1
1.50 10:41 54 7:14 183 182-185 1325 185 182-186 382 365-401 1/1
1.63 11:37 56 7:28 186 183-187 1389 185 180-188 387 350-432 2/2
1.75 12:35 58 7:41 184 183-186 1415 184 180-188 406 374-446 2/0
1.88 13:32 57 7:35 179 178-183 1359 185 180-188 382 353-410 3/2
2.00 14:26 54 7:14 166 155-179 1201 184 180-188 366 354-399 2/2
2.13 15:23 57 7:36 154 154-156 1170 183 178-186 386 353-421 2/4
2.25 16:20 57 7:33 155 154-156 1170 184 180-186 361 344-380 1/1
2.38 17:18 58 7:44 156 156-157 1207 184 182-186 382 357-414 1/1
2.50 18:15 58 7:41 156 155-157 1198 183 180-186 367 345-378 0/2
2.63 19:13 57 7:39 157 156-158 1202 185 180-188 399 343-449 3/0
2.75 20:11 58 7:45 157 156-157 1217 184 180-186 387 371-415 2/1
2.88 21:05 54 7:12 156 156-157 1124 185 178-188 389 354-411 3/3
3.00 21:59 54 7:11 155 155-156 1115 184 180-188 403 379-433 3/1
3.13 22:50 51 6:48 156 155-156 1062 186 182-190 401 380-429 1/4
3.15 23:00 10 5:44 155 155-156 888 192 190-196 416 383-461 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    164 avge / 188 max Delete HR Trace

  • Cadence Distribution

    184 avge / 196 max Stride Length: 120cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 184 3.2 22:58 7:17
    Still 0.1 - - 2 -

  • Power Distribution

    396W (532 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:37 6:32 54.60% More
    800m 3:24 6:50 62.41% More
    1km 4:16 6:52 64.71% More
    Mile 7:00 7:00 67.03% More
    5k 22:40 7:18 70.64% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:49 6:49 68.91
    5km 22:40 7:18 70.63
    5M 37:32 7:30 69.74
    10km 47:15 7:36 69.31
    10M 1:18:15 7:50 69.33
    Half 1:44:11 7:57 68.45
    20M 2:43:10 8:10 69.26
    Mara 3:37:14 8:17 69.37

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