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Sat 9th Jul 2016 at 8:00am by westmoors

Run > parkrun
  • breezy
  • Time
    27:57
  • Miles
    3.12
  • Min/mi
    8:58
  • Pacing
    95.6%
  • WAVA
    55.61
  • Stride(cm)
    99
  • Cals
    323
  • Cadence
    182
  • BPM
    155
  • %MHR
    92.1
  • B/mi
    1386
  • Asc(m)
    42
  • Surface
    Mixed

Notes & Comments

28 minute pacer. Started a bit too quick but reigned it in. Not bad for my first pacing attempt.
Calf muscles were fine whilst running, but left one tightened as soon as I got in the car to drive home. Fingers crossed for tomorrow.

Split Summary
===
1) 1m - 8:54(8:54/m) 158/175bpm 114cal 6.74/24.57mph
2) 1m - 9:01(9:01/m) 158/167bpm 107cal 6.66/7.03mph
3) 1m - 9:05(9:05/m) 156/159bpm 93cal 6.6/6.89mph
4) 0.12m - 56(8:04/m) 158/159bpm 9cal 7.43/7.24mph
8:54 9:01 9:05 56

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:01 1:01 8:05 113 84-144 914 187 182-190 0/2
0.25 2:07 1:06 8:47 158 150-163 1389 184 180-188 0/1
0.38 3:16 1:09 9:13 170 165-175 1566 183 180-188 0/1
0.50 4:25 1:09 9:16 166 163-168 1538 181 178-184 1/1
0.63 5:33 1:08 9:03 159 154-162 1438 181 178-182 1/1
0.75 6:39 1:06 8:48 162 160-164 1425 184 182-186 2/0
0.88 7:47 1:08 9:07 164 162-166 1495 183 182-184 0/1
1.00 8:54 1:06 8:50 166 164-168 1468 183 180-184 0/1
1.13 10:02 1:08 9:05 162 159-167 1472 182 178-184 1/0
1.25 11:12 1:10 9:19 156 154-159 1454 178 174-182 0/3
1.38 12:17 1:05 8:39 153 151-156 1324 181 178-182 1/1
1.50 13:28 1:11 9:32 159 156-161 1515 182 180-184 3/0
1.63 14:37 1:09 9:11 158 157-159 1450 180 178-180 1/0
1.75 15:42 1:05 8:41 157 157-158 1363 182 178-186 1/1
1.88 16:46 1:04 8:35 157 155-158 1348 180 178-182 0/4
2.00 17:54 1:08 9:04 158 157-158 1433 179 178-182 5/0
2.13 19:02 1:07 9:00 157 155-158 1412 179 178-180 0/1
2.25 20:08 1:06 8:48 154 154-156 1356 180 178-182 0/2
2.38 21:17 1:09 9:14 155 154-156 1430 180 178-182 1/0
2.50 22:26 1:09 9:08 156 155-157 1426 176 168-180 0/3
2.63 23:32 1:06 8:49 154 153-155 1358 183 178-186 2/1
2.75 24:44 1:12 9:34 157 156-158 1502 183 180-186 3/0
2.88 25:51 1:07 9:00 158 157-158 1421 181 180-182 0/0
3.00 27:00 1:09 9:11 158 157-158 1452 182 180-184 0/1
3.11 27:53 53 8:05 158 158-158 1277 181 178-186 3/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    154 avge / 175 max Delete HR Trace

  • Cadence Distribution

    182 avge / 190 max Stride Length: 99cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 181 3.1 27:52 8:58
    Still 0.1 - - 1 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:04 8:20 44.95% More
    800m 4:22 8:47 46.88% More
    1km 5:28 8:48 48.63% More
    Mile 8:52 8:52 50.83% More
    5k 27:50 8:58 55.61% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:07 8:07 55.56
    5km 27:49 8:57 55.65
    5M 46:40 9:20 53.80
    10km 59:05 9:31 52.95
    10M 1:39:06 9:55 51.97
    Half 2:12:54 10:09 51.24
    20M 3:30:28 10:31 50.27
    Mara 4:42:14 10:46 49.38

Bespoke Fields

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TAO Adherence Score
Aerobic Training Effect
TAO Physiological Load
TAO Training Points
TAO Undulation
Anaerobic Training Effect
Hillscore 47
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