Mon 25th Dec 2017 at 9:00am by LindsD
Run > General
-
Time
28:12
-
Miles
3.11
-
Min/mi
9:04
-
Pacing
92.6%
-
WAVA
57.34
-
Stride(cm)
96
-
Cals
323
-
Cadence
185
-
Asc(m)
42
-
Surface
Road
Notes & Comments
6 comments
Christmas Day parkrun. Season's best
Felt strong all the way around. Reckon I could knock another 20s of that just by starting further forward.
Split Summary
===
1) 1m - 9:31(9:31/m) 104cal 6.31/6.82mph
2) 1m - 9:06(9:06/m) 105cal 6.59/6.91mph
3) 1m - 8:46(8:46/m) 104cal 6.85/7.22mph
4) 0.11m - 50(7:14/m) 10cal 8.29/7.64mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:20 |
1:20 |
10:38 |
176 168-180 |
3/1 |
0.25 |
2:35 |
1:15 |
10:00 |
179 176-184 |
2/3 |
0.38 |
3:49 |
1:14 |
9:55 |
180 176-186 |
5/2 |
0.50 |
5:00 |
1:11 |
9:27 |
182 180-186 |
2/2 |
0.63 |
6:09 |
1:09 |
9:12 |
184 182-186 |
2/1 |
0.75 |
7:14 |
1:05 |
8:38 |
184 180-190 |
1/4 |
0.88 |
8:21 |
1:07 |
9:00 |
185 182-188 |
1/2 |
1.00 |
9:30 |
1:08 |
9:07 |
186 184-188 |
2/2 |
1.13 |
10:42 |
1:12 |
9:37 |
186 182-188 |
2/1 |
1.25 |
11:47 |
1:05 |
8:41 |
186 182-190 |
1/3 |
1.38 |
12:57 |
1:10 |
9:22 |
186 184-188 |
3/2 |
1.50 |
14:05 |
1:08 |
9:06 |
186 184-188 |
1/2 |
1.63 |
15:12 |
1:07 |
8:56 |
186 184-190 |
0/2 |
1.75 |
16:19 |
1:06 |
8:50 |
185 184-188 |
2/3 |
1.88 |
17:28 |
1:09 |
9:12 |
187 184-190 |
1/0 |
2.00 |
18:36 |
1:08 |
9:06 |
186 184-188 |
2/1 |
2.13 |
19:44 |
1:08 |
9:07 |
186 184-188 |
1/1 |
2.25 |
20:49 |
1:05 |
8:37 |
187 184-188 |
2/1 |
2.38 |
21:55 |
1:06 |
8:47 |
185 170-190 |
3/2 |
2.50 |
23:03 |
1:09 |
9:08 |
186 184-188 |
2/1 |
2.63 |
24:09 |
1:06 |
8:46 |
187 184-190 |
6/3 |
2.75 |
25:15 |
1:06 |
8:51 |
185 174-188 |
2/1 |
2.88 |
26:20 |
1:05 |
8:40 |
187 186-190 |
2/4 |
3.00 |
27:22 |
1:01 |
8:11 |
187 186-190 |
1/2 |
3.11 |
28:10 |
48 |
7:21 |
193 190-196 |
2/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
185 |
3.1 |
28:10 |
9:04 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:56 |
7:46 |
49.18% |
More |
800m |
4:07 |
8:16 |
50.61% |
More |
1km |
5:13 |
8:24 |
51.94% |
More |
Mile |
8:34 |
8:34 |
53.88% |
More |
5k |
28:09 |
9:04 |
57.33% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:28 |
8:28 |
54.54 |
5km |
28:10 |
9:04 |
57.29 |
5M |
46:39 |
9:20 |
56.43 |
10km |
58:44 |
9:27 |
56.11 |
10M |
1:37:15 |
9:44 |
55.78 |
Half |
2:09:29 |
9:53 |
54.69 |
20M |
3:22:47 |
10:08 |
54.89 |
Mara |
4:29:58 |
10:18 |
54.57 |
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great running Linds
Good stuff!
Brilliant! So pleased for you (Now get further forward!)
Very nicely done. Loving the pacing x
Fabulous! Just fabulous