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Sat 1st Mar 2025 at 9:03am by Velociraptor

Run > parkrun

Workington parkrun

Amazing
breezy
cold

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Time
28:25
Miles
3.11
Min/mi
9:08
Pacing
90%
WAVA
64.32
Stride(cm)
103
Cals
233
Watts
209
Cadence
172
BPM
149
%MHR
79.5
B/mi
1366
Asc(m)
34
Hillscore
3
Surface
Road

Notes & Comments

11 comments

Two miles easy, one mile of 50dp efforts with 30dp recoveries and a finishing sprint.
127 Tempo.

9:48 9:29 8:20 47

	Sigh Well done!
	Jaks Well done 👏
	EvilPixie Well done
	Velociraptor Thanks
	Dvorak Nice-pre-race outing.
	riggys99 Nicely done
	Velociraptor Thanks
	Rosehip well done
	Keegan Well done!
	tipsku Nice one! Pretty fast one, considering you were going to race a half the next day. Probably just the right tune-up run you needed for a stellar half
	Velociraptor Thanks

Pin Map

Workington parkrun, Route A.

0mi in 0

Pace

12%

44%

38%

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	1:19	1:19	10:28	112 70-140	1173	166 158-170	190 150-207	0/2
0.25	2:42	1:23	11:07	146 139-150	1624	163 160-168	215 187-258	9/0
0.38	4:00	1:18	10:27	144 138-147	1506	164 160-168	188 167-204	4/0
0.50	5:15	1:14	9:54	139 136-145	1377	165 160-168	200 186-235	2/1
0.63	6:25	1:10	9:19	142 140-144	1322	168 164-172	189 166-212	0/4
0.75	7:30	1:06	8:46	138 135-142	1209	170 168-172	193 179-205	0/9
0.88	8:37	1:07	8:57	141 137-143	1261	171 168-174	206 200-211	0/1
1.00	9:47	1:10	9:21	142 140-143	1327	170 168-172	201 194-205	1/0
1.13	10:58	1:11	9:27	141 139-144	1333	170 166-174	202 191-212	1/2
1.25	12:13	1:15	9:57	144 141-146	1434	168 164-170	205 197-235	1/0
1.38	13:23	1:10	9:20	140 136-144	1306	168 162-176	195 146-238	3/0
1.50	14:33	1:10	9:17	147 143-150	1364	171 168-174	206 197-217	0/1
1.63	15:44	1:12	9:33	146 143-151	1393	170 162-176	201 188-209	1/1
1.75	16:53	1:09	9:08	149 144-151	1361	170 168-176	204 199-213	2/0
1.88	18:08	1:15	10:02	146 144-151	1465	168 160-174	212 192-252	0/3
2.00	19:16	1:08	9:08	150 149-152	1370	169 162-174	195 182-235	0/2
2.13	20:18	1:02	8:13	156 149-161	1282	178 168-188	216 198-242	1/0
2.25	21:21	1:02	8:20	161 156-164	1341	181 170-190	222 206-242	1/1
2.38	22:23	1:02	8:20	166 164-167	1383	180 172-188	232 212-243	1/0
2.50	23:29	1:06	8:48	169 167-171	1488	180 168-188	237 222-263	9/0
2.63	24:35	1:06	8:48	170 169-172	1497	174 166-188	241 212-279	3/0
2.75	25:38	1:03	8:26	170 168-171	1432	177 168-192	221 187-264	1/2
2.88	26:39	1:01	8:04	167 166-169	1348	179 168-186	226 211-241	1/3
3.00	27:37	58	7:42	167 165-168	1286	178 168-186	223 186-248	0/9
3.11	28:25	48	7:17	171 165-174	1247	189 180-194	236 193-250	2/0

Heart

149/174max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 34m, Range 15m, Flat prediction 28:03

Elevation Graph

Biggest Climbs (m)	Min/mi
14 1.3%	8:45
14 2.4%	10:36
See your biggest climbs

Power

209W (279 max)

Power Graph

Power Bands

Cadence

172 (194 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	171	3.1	28:25	9:08
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
100m	27	7:09	50.82%	More
200m	54	7:11	55.85%	More
400m	1:51	7:28	57.25%	More
800m	3:57	7:56	61.62%	More
1km	5:00	8:03	62.85%	More
Mile	8:14	8:14	63.93%	More
5k	28:20	9:07	64.38%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:57	7:57	66.18
5km	28:23	9:08	64.26
5M	48:26	9:41	60.95
10km	1:01:49	9:57	59.45
10M	1:45:29	10:33	57.68
Half	2:22:51	10:54	56.49
20M	3:49:44	11:29	54.15
Mara	5:11:07	11:52	52.40

Fetch Miles

9:20	Workington parkrun, bridge to bridge, going out.
18:20	Workington parkrun finish.
8:02	Workington parkrun finish.

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