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Sat 4th Jul 2020 at 9:00am by TBR (TheBeardRunner)

Run > Race
  • Time
    24:36
  • Miles
    3.11
  • Min/mi
    7:55
  • Pacing
    96.8%
  • WAVA
    61.33
  • Stride(cm)
    115
  • Cals
    266
  • Cadence
    176
  • BPM
    175
  • %MHR
    91.3
  • B/mi
    1386
  • Asc(m)
    33
  • Surface
    Road

Notes & Comments

LRRL virtual 5k league race. LRVPR #11, solo parkrun #16.

After 9 weeks of training went for it. After slight disappointment not nearer 24 minutes have to be sensible and realise a good solo effort. My fastest solo 5k and kept it honest on a flat loop.

===
1) 1m - 7:58(7:58/m) 166/177bpm 78cal 7.54/9.33mph
2) 1m - 7:56(7:56/m) 179/182bpm 87cal 7.57/7.83mph
3) 1m - 7:56(7:56/m) 184/187bpm 92cal 7.57/7.76mph
4) 0.11m - 47(7:20/m) 188/189bpm 9cal 8.19/7.91mph
7:58 7:56 7:56 47
Corrah
Trial 5k after following program? Great pacing and speedy too :)
Autumnleaves
Fabulous! Well done
Velociraptor
That looks like a splendid fakeparkrun route. And an impressive pace :)
Rosehip
Very well done for a solo effort :)

Map
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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 59 59 7:50 134 105-157 1050 168 122-188 1/1
0.25 1:56 57 7:37 162 158-165 1234 179 176-184 1/1
0.38 2:56 1:00 8:03 166 165-169 1335 177 172-180 1/1
0.50 3:55 59 7:53 169 169-170 1333 175 170-178 1/2
0.63 4:57 1:01 8:09 170 169-170 1386 176 170-180 1/1
0.75 5:57 1:00 8:02 171 169-173 1374 178 176-182 2/1
0.88 6:58 1:01 8:09 174 173-176 1419 179 174-184 2/0
1.00 7:57 59 7:53 176 175-176 1389 180 176-184 1/2
1.13 8:54 57 7:34 178 177-179 1346 180 176-184 1/1
1.25 9:54 1:00 7:59 178 176-179 1421 176 172-180 1/2
1.38 10:54 1:00 8:03 178 177-179 1434 177 174-178 1/2
1.50 11:53 59 7:54 179 178-179 1414 179 176-180 1/3
1.63 12:52 59 7:52 178 177-179 1400 179 176-182 2/0
1.75 13:53 1:01 8:04 180 179-181 1452 179 174-184 1/1
1.88 14:52 59 7:53 181 180-181 1428 178 174-180 1/1
2.00 15:53 1:01 8:07 181 181-182 1468 178 176-182 2/2
2.13 16:50 57 7:37 182 182-183 1385 177 172-180 0/2
2.25 17:50 1:00 8:00 183 182-183 1463 174 168-178 1/1
2.38 18:49 59 7:55 182 181-183 1440 173 170-178 1/2
2.50 19:52 1:03 8:20 183 181-184 1526 174 170-176 2/0
2.63 20:51 59 7:52 185 184-185 1454 176 174-178 2/1
2.75 21:50 59 7:52 185 185-186 1454 176 174-180 1/1
2.88 22:50 1:00 8:00 186 186-187 1487 173 168-178 1/1
3.00 23:49 59 7:51 187 186-187 1469 174 170-178 0/2
3.11 24:36 47 7:20 188 187-189 1379 177 170-182 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    175 avge / 189 max Delete HR Trace

  • Cadence Distribution

    176 avge / 188 max Stride Length: 115cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.7 176 3.1 24:32 7:55
    Walk 0.3 123 0 4 8:36

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:54 7:40 44.51% More
    800m 3:52 7:46 51.87% More
    1km 4:52 7:49 54.27% More
    Mile 7:53 7:53 57.68% More
    5k 24:35 7:55 61.39% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:56 6:56 65.58
    5km 24:34 7:54 61.41
    5M 41:47 8:21 58.92
    10km 53:16 8:34 57.72
    10M 1:30:35 9:04 55.77
    Half 2:02:26 9:21 54.46
    20M 3:16:20 9:49 53.15
    Mara 4:25:23 10:08 52.58
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