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Sat 21st Sep 2024 at 9:03am by IdrisTheDragon

Run > parkrun
  • Amazing
  • Time
    29:35
  • Miles
    3.19
  • Min/mi
    9:16
  • Pacing
    95.8%
  • WAVA
    55.51
  • Stride(cm)
    98
  • Cals
    342
  • Watts
    276
  • Cadence
    177
  • BPM
    161
  • %MHR
    89.7
  • B/mi
    1497
  • Asc(m)
    8
  • Surface
    Road

Notes & Comments

I did it! And not just a sub 30 minute 5k but a sub 30 min Heslington parkrun which is always a little long 😃

Next up is *proper* 10k training with the emphasis on not stopping 😊

1) 1km - 6:00(6:00/km) 143/158bpm [857b/km] 62cal 264/309W
2) 1km - 5:46(5:46/km) 160/163bpm [922b/km] 66cal 278/334W
3) 1km - 5:45(5:45/km) 165/167bpm [949b/km] 67cal 275/325W
4) 1km - 5:47(5:47/km) 168/170bpm [972b/km] 69cal 274/313W
5) 1km - 5:40(5:40/km) 172/174bpm [974b/km] 70cal 279/339W
6) 0.13km - 38(4:48/km) 174/174bpm [836b/km] 8cal 289/371W
6:00 5:46 5:45 5:47 5:40 38
Jaks
Congratulations bunting that’s great 👏👏
IdrisTheDragon
Thank you - felt good to know I can still do it!
Sombrero
Well done, you are very capable of sub 30 - you just have to convince your brain :-) You'll be great with the 10K. Get the pace dropped for your longer runs and you'll be great.
Ness
Congratulations! 🎊
EvilPixie
Fab well done
Velociraptor
Excellent :)
3M
Whoop! Well done. :)
IdrisTheDragon
Thank you everyone 😊

Map
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0mi in 0

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 1:20 1:20 10:39 113 88-141 1203 185 180-192 245 186-265 1/1
0.25 2:30 1:10 9:21 148 141-151 1384 183 180-186 283 268-297 3/0
0.38 3:42 1:12 9:34 152 150-153 1454 178 176-184 280 260-309 2/1
0.50 4:52 1:10 9:20 150 149-152 1400 178 174-184 271 260-290 0/1
0.63 6:01 1:09 9:13 156 152-158 1438 178 176-180 275 263-288 1/1
0.75 7:10 1:09 9:14 156 155-158 1440 177 176-178 272 258-283 1/2
0.88 8:20 1:10 9:18 159 158-161 1477 177 176-178 286 273-301 2/1
1.00 9:30 1:11 9:24 159 158-161 1496 177 176-180 283 269-301 2/1
1.13 10:40 1:09 9:14 160 159-162 1476 178 176-182 265 261-272 0/2
1.25 11:48 1:09 9:11 163 162-163 1497 178 176-180 284 254-334 1/1
1.38 12:57 1:09 9:10 163 162-163 1495 178 176-180 268 248-294 1/2
1.50 14:06 1:09 9:13 164 163-165 1511 177 176-180 288 261-325 1/1
1.63 15:16 1:10 9:20 165 163-167 1540 177 174-178 279 258-324 2/2
1.75 16:26 1:10 9:21 166 165-166 1551 176 176-178 267 259-274 1/2
1.88 17:35 1:09 9:11 166 164-167 1525 176 174-178 273 264-283 1/1
2.00 18:45 1:09 9:15 167 166-167 1545 176 174-178 271 263-279 1/2
2.13 19:54 1:09 9:14 168 166-169 1551 176 174-176 279 268-289 1/1
2.25 21:05 1:11 9:31 168 166-170 1600 175 172-178 283 266-313 3/1
2.38 22:15 1:10 9:17 169 167-170 1568 175 174-176 266 259-272 1/2
2.50 23:24 1:09 9:13 169 167-171 1558 176 174-176 273 265-284 2/1
2.63 24:33 1:09 9:09 171 170-171 1563 176 176-178 274 265-288 1/2
2.75 25:40 1:07 9:00 171 171-172 1539 176 174-176 284 273-297 1/1
2.88 26:50 1:10 9:21 172 171-173 1609 176 174-178 293 265-339 2/1
3.00 27:58 1:08 9:05 173 172-174 1572 176 174-178 268 257-280 1/2
3.13 29:06 1:07 8:59 173 172-174 1555 176 174-178 278 264-287 1/2
3.19 29:34 28 7:28 174 174-174 1298 183 176-190 291 276-371 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    161 avge / 174 max Delete HR Trace

  • Cadence Distribution

    177 avge / 192 max Stride Length: 98cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 177 3.2 29:32 9:16
    Still 0.1 - - 2 -

  • Power Distribution

    276W (371 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:09 8:38 44.76% More
    800m 4:26 8:56 47.27% More
    1km 5:34 8:57 49.13% More
    Mile 9:04 9:04 51.20% More
    5k 28:39 9:13 55.85% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:25 8:25 55.16
    5km 28:45 9:15 55.64
    5M 48:10 9:38 53.77
    10km 1:00:58 9:49 52.89
    10M 1:42:08 10:13 52.04
    Half 2:16:52 10:27 51.39
    20M 3:36:34 10:50 50.25
    Mara 4:50:14 11:05 49.25
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