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-
Time
34:15
-
Miles
3.11
-
Min/mi
11:01
-
Pacing
96%
-
WAVA
45.17
-
Stride(cm)
80
-
Cals
426
-
Cadence
182
-
BPM
158
-
%MHR
80.9
-
B/mi
1737
-
Asc(m)
134
-
Hillscore
12
-
Surface
Road
Notes & Comments
First Ruthin Parkrun.
Wasn't sure what to expect - maybe 35 mins? Started trying to do 11:30 or whatever felt comfortable - then ramp it up from there if feeling good.
And I did! Didn't really expect to be doing sub 11 minute miles for most of it.
Forgot to start Garmin! Well did it wrongly - so this is most of the run. My official time was 34:15, so we'll go with that today. Also forgot to stop Garmin at the end!
Split Summary
===
1) 1mi - 11:05(11:05/mi) 147/162bpm [1630b/mi] 129cal
2) 1mi - 10:56(10:56/mi) 162/169bpm [1772b/mi] 135cal
3) 1mi - 10:43(10:43/mi) 170/177bpm [1823b/mi] 136cal
4) 0.02mi - 2:39(2:41:46/mi) 154/174bpm [24913b/mi] 26cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:26 |
1:26 |
11:25 |
124 86-139 |
1415 |
172 164-180 |
10/8 |
0.25 |
2:47 |
1:21 |
10:52 |
140 137-146 |
1520 |
176 166-184 |
5/1 |
0.38 |
4:11 |
1:24 |
11:08 |
143 135-147 |
1593 |
179 176-184 |
2/5 |
0.50 |
5:34 |
1:23 |
11:07 |
147 144-150 |
1635 |
179 176-184 |
1/3 |
0.63 |
6:59 |
1:25 |
11:24 |
148 146-152 |
1686 |
179 176-182 |
2/2 |
0.75 |
8:22 |
1:22 |
10:58 |
151 148-155 |
1656 |
181 172-184 |
1/5 |
0.88 |
9:43 |
1:21 |
10:46 |
156 154-160 |
1680 |
183 178-186 |
2/1 |
1.00 |
11:06 |
1:23 |
11:07 |
158 155-160 |
1758 |
182 180-186 |
5/1 |
1.13 |
12:29 |
1:23 |
11:01 |
158 155-161 |
1741 |
184 180-186 |
2/3 |
1.25 |
13:54 |
1:25 |
11:23 |
159 157-160 |
1811 |
183 180-186 |
3/3 |
1.38 |
15:18 |
1:23 |
11:08 |
159 158-161 |
1770 |
184 182-186 |
4/3 |
1.50 |
16:36 |
1:18 |
10:26 |
160 156-164 |
1669 |
184 180-188 |
1/4 |
1.63 |
17:56 |
1:21 |
10:45 |
163 162-166 |
1751 |
187 182-190 |
2/4 |
1.75 |
19:15 |
1:18 |
10:26 |
166 163-168 |
1733 |
186 180-190 |
4/4 |
1.88 |
20:37 |
1:23 |
11:02 |
167 166-168 |
1843 |
186 184-186 |
7/2 |
2.00 |
22:02 |
1:25 |
11:19 |
165 164-168 |
1868 |
186 184-188 |
2/3 |
2.13 |
23:27 |
1:24 |
11:15 |
167 166-168 |
1880 |
186 184-190 |
4/3 |
2.25 |
24:47 |
1:20 |
10:40 |
169 167-171 |
1803 |
185 182-190 |
3/3 |
2.38 |
26:10 |
1:23 |
11:03 |
168 167-170 |
1856 |
187 186-188 |
104/2 |
2.50 |
27:30 |
1:20 |
10:41 |
168 166-171 |
1796 |
188 186-190 |
0/3 |
2.63 |
28:52 |
1:22 |
10:56 |
170 168-172 |
1858 |
187 186-190 |
5/1 |
2.75 |
30:12 |
1:20 |
10:39 |
171 168-173 |
1820 |
188 186-190 |
2/5 |
2.88 |
31:33 |
1:21 |
10:49 |
172 171-176 |
1861 |
188 186-190 |
2/5 |
3.00 |
32:48 |
1:15 |
10:03 |
175 172-177 |
1758 |
190 184-194 |
2/4 |
3.02 |
35:25 |
2:37 |
2:50:49 |
154 141-173 |
26306 |
103 98-108 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.2 |
183 |
3 |
33:43 |
11:12 |
Walk |
0.5 |
102 |
0 |
10 |
24:15 |
Still |
4.3 |
- |
- |
1:32 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:33 |
10:16 |
33.85% |
More |
800m |
5:14 |
10:32 |
39.25% |
More |
1km |
6:32 |
10:31 |
41.39% |
More |
Mile |
10:42 |
10:42 |
43.70% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:17 |
10:17 |
45.50 |
5km |
34:13 |
11:01 |
45.21 |
5M |
56:39 |
11:20 |
44.61 |
10km |
1:11:20 |
11:29 |
44.26 |
10M |
1:58:07 |
11:49 |
43.95 |
Half |
2:37:16 |
12:00 |
43.59 |
20M |
4:06:17 |
12:19 |
43.59 |
Mara |
5:27:54 |
12:31 |
43.80 |
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