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Sat 25th Nov 2023 at 9:01am by IdrisTheDragon

Run > parkrun
  • Time
    29:39
  • Miles
    3.14
  • Min/mi
    9:27
  • Pacing
    91.7%
  • WAVA
    53.90
  • Stride(cm)
    96
  • Cals
    304
  • Watts
    253
  • Cadence
    178
  • BPM
    154
  • %MHR
    85.7
  • B/mi
    1457
  • Asc(m)
    26
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

Not sure where that pace came from as I wasn’t expecting a sub 30 min parkrun to happen in November but there you go.

Have realised for me running every day is good and my legs can still manage to run (a bit) faster 😃

Split Summary
===
1) 1km - 6:12(6:12/km) 137/151bpm [849b/km] 58cal 227/267W
2) 1km - 6:08(6:08/km) 152/160bpm [932b/km] 62cal 250/327W
3) 1km - 5:52(5:52/km) 155/160bpm [911b/km] 60cal 251/273W
4) 1km - 5:48(5:48/km) 160/167bpm [929b/km] 61cal 254/339W
5) 1km - 5:24(5:24/km) 169/172bpm [913b/km] 60cal 275/331W
6) 0.05km - 15(4:48/km) 172/172bpm [826b/km] 3cal 295/300W
6:12 6:08 5:52 5:48 5:24 15
Velociraptor
Well done :)
Ness
Well done 😀
3M
Well done!
Jaks
Well done 👏
IdrisTheDragon
Thank you everyone 😊
Fenland Flier
You have sub 30 in your legs frequently if you talk nicely to them.
IdrisTheDragon
I think you are probably right 😃
Fenland Flier
A good progressive run with a great finish.

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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 1:24 1:24 11:09 112 73-136 1249 184 176-192 218 129-245 0/1
0.25 2:36 1:13 9:43 140 136-144 1360 179 174-188 230 224-238 0/2
0.38 3:50 1:14 9:49 144 143-146 1413 175 172-180 235 229-240 0/1
0.50 5:04 1:13 9:48 147 144-149 1440 175 172-178 244 236-254 2/1
0.63 6:14 1:10 9:21 149 148-151 1394 178 172-184 251 232-267 0/1
0.75 7:28 1:14 9:51 150 149-151 1478 177 174-180 255 237-276 2/0
0.88 8:40 1:13 9:42 151 150-154 1464 176 172-178 266 236-327 1/1
1.00 9:58 1:18 10:21 158 155-160 1637 174 172-178 276 223-325 8/0
1.13 11:14 1:16 10:07 153 144-158 1548 178 174-186 217 165-271 2/1
1.25 12:23 1:09 9:15 145 144-148 1342 178 176-180 234 184-259 0/9
1.38 13:34 1:11 9:24 152 148-154 1429 177 174-184 239 229-252 0/2
1.50 14:45 1:11 9:28 154 152-155 1459 176 174-178 244 236-252 0/2
1.63 15:54 1:09 9:10 157 156-158 1439 176 174-178 253 244-259 1/0
1.75 17:04 1:10 9:21 156 155-157 1459 177 172-180 263 252-272 1/1
1.88 18:18 1:14 9:54 158 156-160 1565 175 174-178 255 240-273 3/1
2.00 19:27 1:09 9:16 161 156-163 1491 177 174-180 280 245-325 1/1
2.13 20:46 1:19 10:31 165 163-167 1735 175 172-178 273 224-339 8/0
2.25 21:55 1:09 9:12 159 152-163 1462 180 174-188 208 164-256 2/2
2.38 23:02 1:06 8:51 156 152-159 1382 179 176-182 253 240-259 0/8
2.50 24:09 1:07 8:56 161 159-163 1439 178 176-180 254 246-260 0/2
2.63 25:14 1:05 8:38 166 163-168 1434 179 176-184 261 251-270 0/2
2.75 26:17 1:04 8:28 169 168-172 1432 179 176-186 271 266-283 1/0
2.88 27:24 1:07 8:52 169 168-169 1499 179 178-180 283 276-292 1/1
3.00 28:31 1:07 8:58 170 170-171 1525 179 176-180 272 261-291 1/1
3.13 29:33 1:02 8:13 171 170-172 1405 179 176-184 293 271-331 3/2
3.14 29:39 6 8:03 171 171-172 1378 186 186-188 296 292-300 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    154 avge / 172 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    12 1.2% 9:37
    12 1.1% 9:50

  • Cadence Distribution

    178 avge / 192 max Stride Length: 96cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.5 177 3.1 29:31 9:24
    Still 0.5 - - 8 -

  • Power Distribution

    253W (339 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:07 8:31 44.91% More
    800m 4:17 8:36 48.64% More
    1km 5:21 8:37 50.62% More
    Mile 8:45 8:45 52.51% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:34 8:34 53.64
    5km 29:19 9:26 53.96
    5M 49:06 9:49 52.18
    10km 1:02:09 10:00 51.33
    10M 1:44:08 10:25 50.48
    Half 2:19:33 10:39 49.83
    20M 3:40:48 11:02 48.80
    Mara 4:55:55 11:18 47.87
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