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Sat 22nd Mar 2025 at 9:00am by Gooner

Run > parkrun
  • Good
  • Time
    29:12
  • Miles
    3.07
  • Min/mi
    9:31
  • Pacing
    94.7%
  • WAVA
    45.17
  • Stride(cm)
    96
  • Cals
    467
  • Watts
    398
  • Cadence
    177
  • BPM
    168
  • %MHR
    85.5
  • B/mi
    1594
  • Asc(m)
    78
  • Surface
    Trail

Notes & Comments

Went out to push a bit quicker than usual, was comfortable until the mid point hill and my HR just never came back down so no real chance to push on for the last mile but still, happy considering the calorie deficit I'm in and only running twice a week atm. Once this 8 week deficit is over I definitely need to get back to some speed work.

1) 1mi - 9:36(9:36/mi) 149/160bpm [1430b/mi] 143cal 396/1102W
2) 1mi - 9:34(9:34/mi) 169/185bpm [1617b/mi] 154cal 397/585W
3) 1mi - 9:32(9:32/mi) 184/188bpm [1754b/mi] 161cal 402/505W
4) 0.07mi - 30(6:49/mi) 186/187bpm [1267b/mi] 9cal 399/661W
9:36 9:34 9:32 30
LindsD
Well done
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 1:13 1:13 9:45 122 97-138 1189 169 158-172 431 285-1102 4/1
0.25 2:22 1:09 9:15 142 138-146 1313 173 170-176 386 366-416 0/3
0.38 3:38 1:15 10:01 150 145-154 1504 174 170-176 417 366-481 3/1
0.50 4:49 1:11 9:31 155 154-156 1474 175 174-176 367 331-437 1/4
0.63 6:03 1:14 9:52 155 154-156 1530 176 174-180 334 315-351 0/7
0.75 7:16 1:13 9:44 155 154-155 1509 176 174-180 378 351-393 1/2
0.88 8:25 1:09 9:14 155 154-156 1432 176 176-178 408 366-480 1/1
1.00 9:36 1:11 9:25 159 156-160 1496 177 176-178 446 392-481 3/0
1.13 10:46 1:10 9:20 156 154-160 1456 177 176-178 377 363-388 1/2
1.25 11:58 1:12 9:36 154 153-154 1478 177 176-180 392 364-484 2/2
1.38 13:08 1:10 9:19 157 154-159 1462 177 174-178 408 343-533 2/3
1.50 14:25 1:17 10:20 163 155-185 1684 176 174-178 446 364-585 8/0
1.63 15:32 1:07 8:53 183 179-185 1627 174 168-178 358 267-435 1/10
1.75 16:44 1:12 9:40 180 179-181 1739 177 176-178 409 393-425 1/0
1.88 17:58 1:14 9:48 181 179-182 1775 177 176-178 391 315-464 3/3
2.00 19:10 1:12 9:38 182 180-183 1753 177 176-178 382 330-395 1/1
2.13 20:22 1:12 9:37 183 182-184 1760 180 178-186 379 371-394 0/1
2.25 21:32 1:10 9:20 184 183-184 1719 179 178-180 398 367-447 0/1
2.38 22:43 1:10 9:24 184 183-184 1729 179 176-184 427 394-486 2/1
2.50 23:53 1:10 9:22 183 182-184 1714 182 178-188 382 363-395 0/1
2.63 25:03 1:10 9:17 181 180-183 1680 181 178-184 375 359-388 0/2
2.75 26:16 1:13 9:45 184 182-187 1793 180 178-184 421 364-493 4/1
2.88 27:30 1:14 9:54 184 182-187 1821 181 176-186 394 331-488 2/2
3.00 28:42 1:12 9:38 187 187-188 1801 184 180-188 437 380-505 4/0
3.07 29:12 30 6:56 186 186-187 1288 188 182-200 400 353-661 0/4

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    168 avge / 188 max Delete HR Trace

  • Cadence Distribution

    177 avge / 200 max Stride Length: 96cm

  • Power Distribution

    398W (1102 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 25 6:36 41.10% More
    200m 1:01 8:11 35.65% More
    400m 2:14 9:00 33.91% More
    800m 4:36 9:16 37.75% More
    1km 5:46 9:16 39.77% More
    Mile 9:20 9:20 42.44% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:43 8:43 45.46
    5km 29:35 9:31 45.06
    5M 49:25 9:53 43.86
    10km 1:02:28 10:03 43.27
    10M 1:44:21 10:26 42.40
    Half 2:19:37 10:39 41.75
    20M 3:40:22 11:01 41.25
    Mara 4:54:52 11:15 41.13
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