Oscar's Everyone Day

Sunday 23rd June 2024
In 2021 Oscar the Grouch proposed one day each year where "we unite as a community and EVERYONE records an activity of some sort - a dog walk, a run, a swim, a ride, ski if you want...".

Sadly we lost Oscar in March, so I'd like to dedicate Everyone Day to him. Thank you for the inspiration you gave us Oscar.
You can still access the old version of this page. I will shortly post a blog to explain some of the changes - but you can send me feedback to report problems.

Sat 11th May 2024 at 8:48am by Alun

Run > parkrun
  • breezy
  • warm
  • Time
    54:12
  • Miles
    7.29
  • Min/mi
    7:26
  • WAVA
    69.71
  • Stride(cm)
    140
  • Cals
    792
  • Watts
    406
  • Cadence
    155
  • BPM
    136
  • %MHR
    78.4
  • B/mi
    1014
  • Asc(m)
    105
  • Hillscore
    7
  • Surface
    Mixed

Notes & Comments

parkrun Plus

1.7km warm up, Great Lines parkrun tempo (9th in 19:27), faded into the finish but otherwise feeling pretty good, warm down (3km with Owen Featherstone, 2km solo).

1) 0.62mi - 5:06(8:13/mi) 116/127bpm [953b/mi] 65cal 367/417W
2) 0.49mi - 4:20(8:49/mi) 121/128bpm [1066b/mi] 56cal 354/419W
3) 0.62mi - 4:01(6:28/mi) 139/156bpm [899b/mi] 61cal 470/586W
4) 0.62mi - 3:54(6:16/mi) 156/159bpm [977b/mi] 68cal 474/558W
5) 0.62mi - 3:51(6:12/mi) 155/159bpm [962b/mi] 66cal 456/497W
6) 0.62mi - 4:06(6:36/mi) 160/165bpm [1055b/mi] 72cal 458/509W
7) 0.6mi - 3:36(5:59/mi) 161/165bpm [964b/mi] 64cal 472/564W
8) 0.62mi - 5:34(8:57/mi) 134/161bpm [1199b/mi] 76cal 336/526W
9) 0.62mi - 4:46(7:41/mi) 135/141bpm [1036b/mi] 67cal 391/450W
10) 0.62mi - 4:56(7:56/mi) 133/141bpm [1056b/mi] 67cal 386/487W
11) 0.62mi - 4:58(7:59/mi) 122/132bpm [975b/mi] 64cal 375/437W
12) 0.61mi - 5:04(8:20/mi) 124/129bpm [1034b/mi] 66cal 368/432W
5:06 4:20 4:01 3:54 3:51 4:06 3:36 5:34 4:46 4:56 4:58 5:04

Map
Pin 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.
0.62 5:05 5:05 8:12 116 61-127 952 151 0-158 367 0-417 7/9
1.11 12:38 7:33 +2 15:28 120 69-128 1856 145 0-196 353 0-419 9/9
1.72 16:35 3:57 6:25 140 72-156 899 165 160-182 475 194-586 18/5
2.34 20:27 3:52 6:16 156 153-159 977 164 158-170 474 398-558 10/10
2.95 24:16 3:49 6:13 155 152-159 963 162 160-168 456 407-497 4/19
3.57 28:20 4:04 6:36 160 156-165 1055 162 156-164 458 376-509 18/4
4.17 31:53 3:33 5:57 161 158-165 959 163 158-164 472 429-564 3/22
4.78 45:52 13:59 +1 22:44 134 94-161 3045 143 0-160 336 0-526 20/9
5.40 50:36 4:44 7:41 135 129-141 1036 153 150-156 392 337-450 8/17
6.02 55:30 4:54 7:56 133 126-141 1055 152 148-158 386 345-487 11/10
6.64 1:14:36 19:06 +1 30:52 122 76-132 3766 152 90-158 376 168-437 5/12
7.24 1:19:38 5:02 +1 8:21 124 118-129 1034 151 146-156 367 320-432 10/5

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    136 avge / 165 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    21 2.1% 6:31
    20 2.0% 6:37
    20 2.5% 8:01
    10 1.6% 8:26

  • Cadence Distribution

    155 avge / 196 max Stride Length: 140cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 67.3 156 7.3 50:53 8:14
    Walk 22.4 88 0 19:57 12:55:44
    Still 0.3 - - 15 -
    Pause 10.0 - - 8:55 -

  • Power Distribution

    406W (586 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:27 5:49 60.23% More
    800m 2:55 5:52 71.00% More
    1km 3:43 5:59 72.65% More
    Mile 6:09 6:09 74.50% More
    5k 19:47 6:22 78.88% More
    5 miles 43:32 8:42 58.54% More
    10k 56:51 9:09 56.04% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:30 6:30 70.46
    5km 21:48 7:01 71.57
    5M 36:14 7:15 70.32
    10km 45:42 7:21 69.72
    10M 1:15:58 7:36 69.44
    Half 1:41:21 7:44 68.39
    20M 2:39:14 7:58 68.98
    Mara 3:32:28 8:07 68.93

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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