-
Time
20:26
-
Miles
3.02
-
Min/mi
6:46
-
Pacing
89.2%
-
WAVA
78.81
-
Stride(cm)
123
-
Cals
288
-
Cadence
193
-
BPM
148
-
%MHR
95.4
-
B/mi
1001
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
Worsley Woods parkrun - 20:29 official - PB
Really pleasant running conditions, with a warmish breeze that had dried out the mud through the woods - a good day to beat a PB,
Lots of people out today, and I got a bit held up in the first 30 seconds or so. For the first time today, I noticed that the first mile slopes slightly uphill. I wasn't sure I still had it in me after that fast 5K on Thursday. But 6.40 at the mile mark wasn't too bad.
The woods section was much easier today. No slipping and sliding, and my pace was good. Still the three sets of steps were unforgiving - I need to practice running off hills. But although I missed the 2nd mile time on my watch, I knew I was going well. I snuck a look behind as I turned out of the woods and back onto the straight mile home, and I saw DB not far behind. Would I have enough left to beat him to the finish.
Well, I did, The intervals training I've been doing really stood me in good stead for mile 3. Although I was at the limit, I was able to increase the cadence and stretch out a bit. Usually this is where people start to overtake me, but today I was doing the overtaking. Wiped out at the finish ... but I beat my parkrun PB by 6 seconds.
Split Summary
===
1) 1m - 6:42(6:42/m) 143/156bpm 88cal 8.95/10.25mph
2) 1m - 7:14(7:14/m) 153/167bpm 105cal 8.3/9.08mph
3) 1m - 6:24(6:24/m) 154/158bpm 94cal 9.39/10.35mph
4) 0.02m - 7(5:24/m) 153/154bpm 1cal 11.12/10.65mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
53 |
53 |
7:04 |
109 78-140 |
770 |
145 120-206 |
2/0 |
0.25 |
1:42 |
49 |
6:30 |
141 140-143 |
917 |
204 202-206 |
3/1 |
0.38 |
2:31 |
50 |
6:37 |
146 143-147 |
966 |
202 200-204 |
2/1 |
0.50 |
3:22 |
51 |
6:48 |
146 144-148 |
993 |
202 200-204 |
3/0 |
0.63 |
4:14 |
51 |
6:50 |
150 147-155 |
1025 |
202 200-202 |
8/0 |
0.75 |
5:05 |
51 |
6:49 |
148 147-150 |
1009 |
201 198-202 |
3/0 |
0.88 |
5:59 |
55 |
7:17 |
149 148-151 |
1086 |
197 182-202 |
4/0 |
1.00 |
6:47 |
48 |
6:21 |
151 148-156 |
960 |
196 188-204 |
0/3 |
1.13 |
7:38 |
51 |
6:47 |
150 148-152 |
1017 |
201 200-202 |
6/0 |
1.25 |
8:33 |
55 |
7:23 |
151 150-153 |
1114 |
200 180-206 |
0/4 |
1.38 |
9:40 |
1:07 |
8:54 |
156 151-166 |
1388 |
185 176-196 |
1/0 |
1.50 |
10:30 |
50 |
6:43 |
152 150-155 |
1022 |
188 182-194 |
0/1 |
1.63 |
11:23 |
53 |
7:02 |
153 150-159 |
1075 |
194 182-200 |
1/0 |
1.75 |
12:19 |
56 |
7:30 |
152 151-154 |
1140 |
193 186-198 |
0/1 |
1.88 |
13:11 |
52 |
6:56 |
160 154-167 |
1108 |
185 174-200 |
3/0 |
2.00 |
14:01 |
50 |
6:40 |
153 152-154 |
1020 |
202 200-204 |
2/0 |
2.13 |
14:49 |
48 |
6:21 |
153 152-154 |
972 |
203 202-204 |
0/4 |
2.25 |
15:39 |
50 |
6:38 |
154 152-155 |
1021 |
201 198-204 |
0/3 |
2.38 |
16:26 |
47 |
6:16 |
154 153-155 |
966 |
201 198-204 |
0/3 |
2.50 |
17:16 |
50 |
6:39 |
153 151-154 |
1018 |
202 200-202 |
0/6 |
2.63 |
18:04 |
49 |
6:28 |
153 150-155 |
990 |
203 200-204 |
0/5 |
2.75 |
18:53 |
49 |
6:29 |
156 155-157 |
1012 |
200 198-202 |
0/3 |
2.88 |
19:41 |
49 |
6:28 |
156 155-157 |
1010 |
201 200-204 |
2/3 |
3.00 |
20:25 |
43 |
5:46 |
156 154-158 |
900 |
201 200-204 |
0/2 |
3.02 |
20:30 |
5 |
5:25 |
153 152-153 |
830 |
204 204-204 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.2 |
197 |
2.9 |
19:56 |
6:46 |
Walk |
2.8 |
120 |
0.1 |
34 |
7:54 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:30 |
6:04 |
60.29% |
More |
800m |
3:06 |
6:15 |
70.37% |
More |
1km |
3:57 |
6:21 |
72.36% |
More |
Mile |
6:22 |
6:22 |
76.39% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:20 |
6:20 |
76.80 |
5km |
21:03 |
6:47 |
78.81 |
5M |
34:52 |
6:58 |
77.92 |
10km |
43:54 |
7:04 |
77.49 |
10M |
1:12:42 |
7:16 |
77.58 |
Half |
1:36:48 |
7:23 |
76.63 |
20M |
2:31:34 |
7:35 |
77.56 |
Mara |
3:21:48 |
7:42 |
77.67 |
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