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Sat 20th Apr 2024 at 8:15am by Akkers

Run > Long Run

Banstead Woods parkrun

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Time
40:18
Miles
4.04
Min/mi
9:59
Pacing
65.1%
WAVA
45.61
Stride(cm)
98
Watts
211
Cadence
165
BPM
153
%MHR
84.7
B/mi
1521
Hillscore
9
Surface
Road

Notes & Comments

Trimmed from another training entry

Pin Map

0mi in 0

Pace

22%

54%

15%

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	1:11	1:11	9:29	148 142-151	1403	161 134-178	186 85-202	2/5
0.25	2:24	1:13	9:47	146 139-151	1429	171 164-182	193 179-217	1/0
0.38	4:09	1:45	13:57	147 138-153	2051	123 86-176	182 54-213	0/1
0.50	5:20	1:11	9:29	148 144-153	1405	170 162-180	166 147-211	0/12
0.63	6:33	1:13	9:44	152 151-154	1481	172 162-184	193 157-242	2/5
0.75	7:43	1:09	9:15	151 148-154	1398	174 164-184	181 165-192	0/5
0.88	8:59	1:16	10:06	151 148-154	1525	169 156-182	242 155-343	4/4
1.00	10:11	1:13	9:41	153 153-154	1481	171 162-178	278 264-307	12/0
1.13	11:24	1:13	9:42	154 153-155	1494	175 162-184	258 245-273	10/0
1.25	12:33	1:09	9:11	154 152-155	1415	173 164-186	235 224-244	3/0
1.38	13:42	1:09	9:11	151 147-153	1387	174 164-182	216 210-224	1/0
1.50	15:08	1:26	11:28	149 143-153	1708	138 104-180	199 71-233	0/0
1.63	16:18	1:11	9:25	144 144-145	1356	173 158-184	191 161-212	0/3
1.75	17:26	1:08	9:03	145 143-148	1313	171 156-188	204 175-214	1/3
1.88	18:37	1:11	9:25	146 144-147	1374	168 152-182	195 148-213	0/2
2.00	19:43	1:07	8:53	145 143-148	1288	174 164-186	189 154-213	0/5
2.13	21:10	1:27	11:32	146 138-149	1685	147 118-176	145 49-186	0/14
2.25	22:21	1:11	9:25	140 132-148	1318	161 124-178	142 66-167	0/12
2.38	23:27	1:06	8:50	151 148-153	1333	175 162-182	199 166-357	0/9
2.50	24:47	1:20	10:38	152 150-153	1616	160 116-178	252 144-358	6/3
2.63	27:33	2:46	22:08	136 118-151	3011	136 98-180	178 66-288	10/0
2.75	28:37	1:04	8:36	153 148-156	1316	177 166-190	206 169-231	9/3
2.88	29:52	1:15	9:59	157 156-159	1566	169 160-184	308 231-364	7/0
3.00	31:03	1:11	9:28	159 158-160	1506	171 162-178	288 276-298	14/0
3.13	32:11	1:08	9:03	160 159-161	1449	170 160-178	268 258-276	9/0
3.25	33:19	1:08	9:01	161 160-162	1453	175 162-182	240 195-266	5/0
3.38	34:26	1:07	9:00	161 160-161	1448	175 164-188	209 200-221	2/2
3.50	35:31	1:05	8:39	162 161-162	1403	171 158-186	228 221-243	0/1
3.63	36:36	1:05	8:44	165 162-167	1441	173 164-178	211 197-222	0/5
3.75	37:42	1:06	8:48	166 165-167	1461	170 156-182	194 188-205	0/3
3.88	38:51	1:08	9:07	167 166-168	1522	173 164-180	211 195-282	2/3
4.00	39:57	1:07	8:53	169 168-169	1500	175 166-184	213 162-244	1/5
4.04	40:18	21	8:40	168 167-168	1457	172 162-178	174 162-183	0/2

Heart

153/169max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 0m, Range 55m, Flat prediction 38:37

Elevation Graph

Biggest Climbs (m)	Min/mi
36 3.8%	9:14
30 2.9%	9:54
19 7.4%	20:01
See your biggest climbs

Power

211W (364 max)

Power Graph

Power Bands

Cadence

165 (190 max) Stride Length: 98cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	87.1	171	3.8	35:07	9:15
Walk	12.9	110	0.2	5:11	21:03

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:06	8:28	37.88%	More
800m	4:20	8:43	42.84%	More
1km	5:27	8:46	44.45%	More
Mile	8:51	8:51	46.65%	More
5k	30:44	9:53	45.72%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:10	9:10	45.07
5km	30:30	9:49	46.07
5M	50:31	10:06	45.22
10km	1:03:36	10:14	44.82
10M	1:45:20	10:32	44.69
Half	2:20:14	10:42	44.06
20M	3:39:36	10:59	44.58
Mara	4:52:22	11:10	44.65

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