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Sat 25th Nov 2017 at 9:00am by Goofee

Run > parkrun
  • cold
  • Time
    24:37
  • Miles
    3.12
  • Min/mi
    7:53
  • Pacing
    93.2%
  • WAVA
    61.54
  • Stride(cm)
    113
  • Cals
    346
  • Cadence
    180
  • BPM
    154
  • %MHR
    93.2
  • B/mi
    1213
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Hoping to sub23, not quite there, right ham/glute still sore after yesterday's trips so eased off for last 2k, not sure I was in shape to push it any more anyway.

Split Summary
===
1) 0.62m - 4:40(7:30/m) 142/150bpm 60cal 8/10.16mph
2) 0.62m - 4:49(7:45/m) 152/162bpm 67cal 7.74/8.08mph
3) 0.62m - 4:52(7:50/m) 159/162bpm 70cal 7.65/7.99mph
4) 0.62m - 5:09(8:17/m) 160/166bpm 75cal 7.25/7.74mph
5) 0.62m - 5:03(8:08/m) 161/165bpm 74cal 7.38/12.98mph
6) 0.01m - 4(6:15/m) 166/167bpm 9.61/11.98mph
4:40 4:49 4:52 5:09 5:03 4

Map
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0mi in 0

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 51 51 6:48 125 99-150 850 187 180-192 2/1
0.25 1:48 57 7:37 144 142-150 1097 181 180-182 2/2
0.38 2:45 57 7:39 148 145-149 1133 181 180-184 2/2
0.50 3:43 58 7:40 147 146-148 1128 180 176-184 2/2
0.63 4:41 58 7:43 147 146-148 1135 180 178-184 2/2
0.75 5:37 56 7:32 149 145-155 1122 180 178-182 2/2
0.88 6:39 1:02 8:13 150 149-153 1233 177 174-178 6/2
1.00 7:39 1:00 8:02 151 149-154 1213 179 176-182 3/6
1.13 8:35 56 7:29 154 153-156 1152 179 176-182 3/4
1.25 9:32 56 7:30 159 156-161 1191 182 180-186 2/1
1.38 10:30 58 7:46 158 156-159 1228 181 178-186 2/2
1.50 11:26 56 7:30 160 158-162 1201 180 178-182 1/3
1.63 12:26 1:00 7:57 160 159-161 1271 181 180-182 2/2
1.75 13:25 59 7:55 158 155-160 1252 183 180-186 2/2
1.88 14:25 1:00 7:59 159 158-160 1271 184 182-186 2/2
2.00 15:25 1:00 8:02 160 158-161 1285 181 178-186 4/1
2.13 16:31 1:06 8:44 162 159-165 1416 180 178-184 4/1
2.25 17:32 1:01 8:06 159 159-160 1287 180 178-184 4/5
2.38 18:31 1:00 7:58 161 159-162 1282 179 178-182 1/4
2.50 19:35 1:04 8:32 161 159-163 1374 178 176-178 3/3
2.63 20:36 1:00 8:03 161 159-162 1297 174 172-178 1/3
2.75 21:41 1:05 8:40 161 158-163 1397 175 172-178 3/2
2.88 22:43 1:02 8:14 161 159-162 1326 178 178-178 2/3
3.00 23:46 1:04 8:30 162 161-163 1377 176 174-178 2/2
3.12 24:36 50 7:05 162 159-167 1148 183 176-200 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    154 avge / 167 max Delete HR Trace

  • Cadence Distribution

    180 avge / 200 max Stride Length: 113cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:45 7:03 48.34% More
    800m 3:39 7:21 54.85% More
    1km 4:37 7:26 57.15% More
    Mile 7:37 7:37 59.71% More
    5k 24:29 7:53 61.62% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:22 7:22 61.72
    5km 24:30 7:53 61.58
    5M 40:35 8:07 60.66
    10km 51:06 8:13 60.17
    10M 1:24:37 8:28 59.70
    Half 1:52:39 8:36 59.19
    20M 2:56:24 8:49 59.15
    Mara 3:54:52 8:58 59.41

Bespoke Fields

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Average heart rate

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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