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Sat 30th Dec 2023 at 9:03am by IdrisTheDragon

Run > parkrun
  • showers
  • Time
    29:14
  • Miles
    3.19
  • Min/mi
    9:10
  • Pacing
    95.4%
  • WAVA
    55.55
  • Stride(cm)
    97
  • Cals
    320
  • Watts
    254
  • Cadence
    182
  • BPM
    162
  • %MHR
    90.2
  • B/mi
    1488
  • Asc(m)
    9
  • Surface
    Road

Notes & Comments

Not sure where that came from but great to be progressive with slowest lap of 6 min! Good way to end the year and do my 40th parkrun of 2023

Split Summary
===
1) 1km - 6:00(6:00/km) 145/157bpm [871b/km] 59cal 242/282W
2) 1km - 5:53(5:53/km) 159/163bpm [935b/km] 63cal 247/278W
3) 1km - 5:46(5:46/km) 164/168bpm [945b/km] 63cal 250/280W
4) 1km - 5:33(5:33/km) 169/171bpm [938b/km] 63cal 259/294W
5) 1km - 5:27(5:27/km) 174/182bpm [948b/km] 65cal 268/310W
6) 0.13km - 35(4:40/km) 183/185bpm [855b/km] 7cal 275/355W
6:00 5:53 5:46 5:33 5:27 35
Ness
Well done
EvilPixie
Awesome
Velociraptor
Well done :)
3M
Excellent pace! Well done.

Map
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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 1:12 1:12 9:35 116 96-142 1112 186 182-190 253 231-280 2/1
0.25 2:24 1:12 9:37 150 142-153 1443 182 180-186 251 235-282 2/1
0.38 3:37 1:13 9:44 154 153-156 1498 180 176-184 238 229-264 1/1
0.50 4:50 1:13 9:46 153 151-157 1495 180 176-184 242 220-275 1/1
0.63 6:02 1:12 9:35 155 152-157 1485 180 176-184 250 230-266 2/0
0.75 7:13 1:11 9:26 156 155-160 1472 180 178-184 238 224-256 0/2
0.88 8:25 1:12 9:35 159 156-161 1523 182 178-188 251 238-266 1/0
1.00 9:36 1:11 9:30 160 159-161 1521 181 178-184 253 232-277 2/0
1.13 10:46 1:10 9:23 159 158-160 1491 181 178-184 238 215-276 0/3
1.25 11:57 1:11 9:26 161 158-163 1519 181 178-184 256 239-278 1/0
1.38 13:06 1:09 9:15 162 161-164 1498 181 178-184 238 230-259 0/2
1.50 14:15 1:09 9:11 164 163-166 1507 183 180-184 257 241-272 1/1
1.63 15:27 1:11 9:31 165 164-166 1570 179 176-184 251 230-275 2/1
1.75 16:36 1:09 9:11 162 161-164 1489 182 178-186 239 227-259 0/1
1.88 17:44 1:09 9:10 166 164-168 1522 183 180-184 267 251-280 1/0
2.00 18:48 1:04 8:31 168 167-170 1431 186 180-204 258 248-294 1/1
2.13 19:57 1:08 9:05 169 168-171 1536 182 180-186 262 248-279 1/1
2.25 21:05 1:08 9:05 170 169-171 1544 181 180-184 254 232-274 1/1
2.38 22:12 1:07 8:56 169 168-170 1511 181 178-184 247 228-272 0/2
2.50 23:19 1:07 8:58 170 168-172 1523 180 178-184 273 259-289 2/0
2.63 24:25 1:06 8:45 175 172-178 1532 181 178-184 259 244-275 1/1
2.75 25:30 1:05 8:43 173 171-174 1507 181 178-186 278 255-306 1/1
2.88 26:36 1:06 8:51 173 172-176 1532 183 180-186 266 251-290 1/1
3.00 27:42 1:05 8:42 171 167-176 1488 185 182-188 251 241-280 0/2
3.13 28:48 1:06 8:48 177 171-183 1558 185 182-188 288 269-310 2/0
3.19 29:14 26 7:17 184 182-185 1341 187 184-194 275 264-355 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    162 avge / 185 max Delete HR Trace

  • Cadence Distribution

    182 avge / 204 max Stride Length: 97cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 181 3.2 29:12 9:10
    Still 0.1 - - 2 -

  • Power Distribution

    254W (355 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:05 8:22 45.64% More
    800m 4:16 8:35 48.79% More
    1km 5:22 8:38 50.48% More
    Mile 8:45 8:45 52.55% More
    5k 28:29 9:10 55.55% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:19 8:19 55.25
    5km 28:24 9:08 55.71
    5M 47:36 9:31 53.82
    10km 1:00:14 9:42 52.97
    10M 1:40:55 10:06 52.09
    Half 2:15:15 10:19 51.41
    20M 3:34:00 10:42 50.35
    Mara 4:46:48 10:57 49.40
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