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Mon 1st Jan 2024 at 9:01am by Velociraptor

Run > parkrun
  • Good
  • breezy
  • cold
  • Time
    28:57
  • Miles
    3.19
  • Min/mi
    9:05
  • Pacing
    92.1%
  • WAVA
    63.98
  • Stride(cm)
    99
  • Cals
    254
  • Watts
    221
  • Cadence
    179
  • BPM
    156
  • %MHR
    82.8
  • B/mi
    1412
  • Asc(m)
    57
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

Whitehaven parkrun. Asked eL Bee! to run at the same pace as we ran two days ago, but today I had to let him go. Still, it was a pleasant morning and a guaranteed season's best.
140 Tempo.
9:45 9:14 8:27 1:31
geordiegirl
Happy New Year rapster great start
Dvorak
You might need a wee rest after the previous eight days.
Rosehip
Good start to 2024.
Happy New Year x
chunkywizard
Well done! Happy New Year
Velociraptor
Thanks :)
I'm not going to admit to being gubbed by a moderate quantity of walking and cycling, Dvorak. However, Saturday's unaccustomed hard 5k is still in my legs today.
Sigh
Well done!
Mozzer
A great start to the New Year!
Velociraptor
Thanks :) A course worst and two and a half minutes slower than NYD 2023, but a fair reflection of where I'm at.
riggys99
Congratulations on the season’s best 😁 nice way to start the year. Hope the leg is behaving
Velociraptor
Thanks, riggys99 :) Yes, *that* bit of leg is not currently what's limiting my speed. It's much better. I just need to get back to running regularly and, sadly but realistically, trim a little bit of flesh off my old bones.
riggys99
Glad to hear the leg is behaving. Have a great 2024
Velociraptor
:)
EvilPixie
Excellent
Velociraptor
Thanks, Pix :)
Jaks
Well done Vrap 👏 nice and progressive 😁
Bowman 🇸🇪
Woop Woop, looking good Velo :) strong finish!
Velociraptor
Thanks :)
"Progressive" and "strong finish" are 99% down to the course profile. The other 1% is because I did start off stiff and loosened up after a mile or so.
Bowman 🇸🇪
Still :)
Solo
Nice and progressive and early days post injury. It is never easy trying to claw back fitness. My own return post covid is painfully slow 🐌
Velociraptor
Thanks, solo :)

Map
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0mi in 0

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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. Power Watts Watts Ascent mtrs Asc.
0.13 1:14 1:14 9:56 100 63-121 993 177 144-184 227 153-276 3/0
0.25 2:24 1:09 9:15 141 121-154 1304 178 176-184 219 190-267 4/0
0.38 3:35 1:11 9:28 154 152-155 1457 176 172-180 218 196-233 4/0
0.50 4:48 1:13 9:48 154 152-155 1508 175 172-182 209 197-228 1/0
0.63 6:02 1:14 9:52 153 152-154 1509 174 170-178 213 205-219 3/0
0.75 7:18 1:16 10:05 154 153-155 1553 174 170-178 213 200-228 5/0
0.88 8:29 1:11 9:31 155 154-157 1475 176 172-180 220 198-233 4/1
1.00 9:44 1:15 10:01 155 154-157 1553 175 172-180 206 192-217 3/0
1.13 10:57 1:13 9:44 154 154-155 1498 176 172-180 214 200-226 2/1
1.25 12:12 1:14 9:54 156 153-158 1544 175 172-180 211 201-220 8/0
1.38 13:24 1:12 9:38 157 154-158 1511 176 174-180 209 200-225 9/0
1.50 14:37 1:13 9:43 159 158-160 1545 176 174-180 211 201-222 4/0
1.63 15:48 1:11 9:29 161 159-163 1526 178 174-180 214 197-238 1/0
1.75 16:53 1:06 8:44 159 152-163 1389 178 172-184 221 196-247 1/1
1.88 17:56 1:03 8:22 159 157-160 1329 182 178-186 231 216-248 0/4
2.00 18:59 1:03 8:21 159 157-161 1328 182 178-186 246 226-264 0/9
2.13 20:01 1:02 8:17 163 161-164 1351 182 178-184 239 226-256 0/9
2.25 21:04 1:04 8:29 159 154-163 1348 181 178-184 223 202-240 1/2
2.38 22:09 1:05 8:37 163 159-164 1404 183 180-188 219 206-228 0/3
2.50 23:13 1:04 8:31 161 157-163 1372 180 176-186 217 206-229 1/4
2.63 24:15 1:02 8:20 160 158-164 1332 183 178-188 219 210-229 0/6
2.75 25:19 1:04 8:31 164 163-164 1398 184 178-188 228 215-239 0/3
2.88 26:22 1:02 8:19 163 161-164 1357 183 178-188 239 226-248 0/1
3.00 27:25 1:04 8:31 167 164-168 1421 184 180-188 244 227-251 0/4
3.13 28:26 1:01 8:04 168 166-169 1355 185 182-188 239 223-260 0/4
3.19 28:57 31 7:39 169 168-169 1293 185 182-188 230 221-249 0/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    156 avge / 169 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    52 2.1% 9:43

  • Cadence Distribution

    179 avge / 188 max Stride Length: 99cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.7 178 3.2 28:52 9:03
    Walk 0.2 144 0 3 19:10
    Still 0.1 - - 2 -

  • Power Distribution

    221W (276 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 28 7:35 47.42% More
    200m 59 7:53 50.34% More
    400m 2:02 8:12 51.71% More
    800m 4:07 8:16 58.24% More
    1km 5:08 8:16 60.33% More
    Mile 8:22 8:22 62.16% More
    5k 28:06 9:03 64.08% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:52 7:52 66.09
    5km 28:06 9:03 64.09
    5M 47:57 9:35 60.79
    10km 1:01:13 9:51 59.27
    10M 1:44:26 10:27 57.50
    Half 2:21:26 10:48 56.30
    20M 3:47:28 11:22 53.95
    Mara 5:08:02 11:45 52.19
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