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Sat 5th Oct 2024 at 9:01am by Gooner

Run > parkrun
  • Good
  • Time
    28:15
  • Miles
    3.18
  • Min/mi
    8:53
  • Pacing
    93.2%
  • WAVA
    48.28
  • Stride(cm)
    100
  • Cals
    430
  • Watts
    426
  • Cadence
    181
  • BPM
    154
  • %MHR
    79.5
  • B/mi
    1370
  • Asc(m)
    14
  • Surface
    Road

Notes & Comments

Had to use the B course due to mud, it adds an extra couple of cone hairpin turns so despite aiming for a SB, I was worried about hitting my target of 29.59, especially as I have been off training for the past couple of weeks but according to Fetch, I hit 5k at 27.38 so more than happy. It was hard work but at least the training that I have done is paying off. Project joker was officially a success, if delayed.

1) 1mi - 8:47(8:47/mi) 142/151bpm [1247b/mi] 126cal 432/601W
2) 1mi - 8:58(8:58/mi) 158/165bpm [1417b/mi] 139cal 417/496W
3) 1mi - 9:06(9:06/mi) 162/166bpm [1473b/mi] 143cal 419/503W
4) 0.18mi - 1:24(7:59/mi) 159/161bpm [1268b/mi] 22cal 459/631W
8:47 8:58 9:06 1:24
Ness
Well done! 👏

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 1:06 1:06 8:51 114 80-126 1009 184 180-188 412 297-453 1/0
0.25 2:05 59 7:52 136 127-144 1070 178 174-184 494 430-569 1/2
0.38 3:11 1:06 8:44 145 144-147 1267 179 176-184 478 411-601 0/0
0.50 4:19 1:08 9:05 148 147-148 1344 181 176-186 431 408-474 1/1
0.63 5:25 1:06 8:44 145 143-148 1267 183 178-186 433 376-523 0/0
0.75 6:33 1:08 9:06 145 145-146 1320 183 176-186 415 384-461 1/2
0.88 7:36 1:03 8:28 150 147-151 1269 183 180-186 424 396-477 0/1
1.00 8:46 1:10 9:21 150 150-151 1403 179 176-184 418 383-486 3/0
1.13 9:59 1:13 9:44 153 151-155 1490 178 178-180 431 366-496 3/0
1.25 11:02 1:02 8:18 153 152-154 1270 179 176-182 389 330-422 0/5
1.38 12:10 1:08 9:03 156 152-158 1411 181 176-186 433 389-468 1/1
1.50 13:16 1:06 8:50 158 157-159 1396 183 180-186 429 381-447 1/1
1.63 14:23 1:08 9:01 157 156-159 1416 181 178-184 405 392-436 1/2
1.75 15:31 1:08 9:02 158 156-165 1427 181 180-184 415 400-440 1/1
1.88 16:39 1:08 9:04 165 165-165 1497 181 178-184 419 398-433 1/0
2.00 17:45 1:05 8:42 164 163-165 1427 179 174-180 415 369-478 1/3
2.13 18:51 1:06 8:49 163 161-163 1437 185 180-186 435 411-471 1/1
2.25 20:01 1:11 9:26 164 161-166 1548 181 176-184 415 392-446 0/0
2.38 21:11 1:09 9:15 163 163-164 1507 182 176-186 424 374-450 1/2
2.50 22:17 1:07 8:53 161 160-163 1430 183 180-184 399 377-443 0/0
2.63 23:26 1:09 9:11 162 161-163 1486 181 180-184 405 382-436 1/1
2.75 24:40 1:14 9:53 161 161-162 1592 179 176-184 466 422-503 6/0
2.88 25:46 1:05 8:42 161 160-162 1401 180 178-184 399 370-446 0/1
3.00 26:50 1:05 8:37 161 160-162 1387 181 174-184 402 313-475 1/4
3.13 27:56 1:06 8:45 159 159-161 1392 184 178-188 440 391-474 0/1
3.18 28:15 19 6:21 159 159-159 1009 194 188-198 526 470-631 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    154 avge / 166 max Delete HR Trace

  • Cadence Distribution

    181 avge / 198 max Stride Length: 100cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 181 3.2 28:14 8:54
    Still 0.1 - - 1 -

  • Power Distribution

    426W (631 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 25 6:45 40.13% More
    200m 57 7:36 38.34% More
    400m 1:59 7:59 38.19% More
    800m 4:14 8:31 41.09% More
    1km 5:20 8:34 42.74% More
    Mile 8:44 8:44 44.96% More
    5k 27:38 8:54 48.25% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:07 8:07 48.35
    5km 27:33 8:52 48.40
    5M 46:01 9:12 47.04
    10km 58:11 9:22 46.46
    10M 1:37:12 9:43 45.92
    Half 2:10:03 9:56 45.05
    20M 3:25:15 10:16 45.23
    Mara 4:34:38 10:29 45.07
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