Sat 16th Jun 2018 at 9:00am by Badger
Run > parkrun
-
Time
23:18
-
Miles
3.11
-
Min/mi
7:30
-
Pacing
93%
-
WAVA
64.37
-
Stride(cm)
116
-
Cals
338
-
Cadence
185
-
BPM
183
-
%MHR
91.9
-
B/mi
1370
-
Asc(m)
42
-
Surface
Road
Notes & Comments
2 comments
Six weeks back, I put together a carefully planned race to knock 6 seconds off my 5k time, on a day when I knew the weather would keep the numbers down. Today I decided to run parkrun because I needed 3 miles today plus tomorrow's long run to hit the week's goal distance, and knocked another 30 seconds off. Planning isn't everything. Apparently.
Watch says 23:12, official result is 23:18.
Split Summary
===
1) 1.28m - 9:42(7:34/m) 173/186bpm 130cal 7.94/9.62mph
2) 0.64m - 4:36(7:09/m) 185/188bpm 68cal 8.4/9.66mph
3) 0.64m - 4:33(7:09/m) 189/194bpm 69cal 8.4/9.66mph
4) 0.63m - 4:21(6:57/m) 196/201bpm 71cal 8.63/10.54mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:11 |
1:11 |
9:28 |
142 113-158 |
1343 |
193 186-216 |
0/2 |
0.25 |
2:08 |
57 |
7:39 |
166 158-171 |
1271 |
187 182-206 |
0/1 |
0.38 |
3:04 |
56 |
7:25 |
171 169-174 |
1268 |
187 182-194 |
1/0 |
0.50 |
3:59 |
55 |
7:21 |
175 172-178 |
1287 |
187 182-198 |
1/0 |
0.63 |
4:56 |
56 |
7:31 |
178 176-181 |
1339 |
186 182-190 |
2/1 |
0.75 |
5:49 |
54 |
7:10 |
180 177-182 |
1291 |
185 182-190 |
0/2 |
0.88 |
6:43 |
53 |
7:05 |
182 180-184 |
1289 |
187 184-198 |
0/1 |
1.00 |
7:37 |
55 |
7:18 |
180 178-184 |
1314 |
189 180-200 |
1/0 |
1.13 |
8:32 |
55 |
7:17 |
183 181-186 |
1331 |
184 182-186 |
1/1 |
1.25 |
9:27 |
55 |
7:22 |
183 180-185 |
1347 |
184 180-186 |
2/0 |
1.38 |
10:19 |
52 |
6:57 |
184 180-187 |
1278 |
184 180-188 |
1/1 |
1.50 |
11:13 |
54 |
7:10 |
184 182-186 |
1320 |
186 182-216 |
1/1 |
1.63 |
12:07 |
54 |
7:09 |
185 183-187 |
1323 |
183 180-194 |
1/0 |
1.75 |
13:01 |
55 |
7:17 |
184 182-186 |
1340 |
185 180-198 |
1/0 |
1.88 |
13:54 |
53 |
7:06 |
186 183-187 |
1321 |
183 180-186 |
0/1 |
2.00 |
14:48 |
53 |
7:05 |
186 185-188 |
1316 |
181 180-184 |
0/2 |
2.13 |
15:41 |
53 |
7:07 |
186 184-189 |
1324 |
184 180-188 |
1/1 |
2.25 |
16:34 |
53 |
7:05 |
190 186-194 |
1345 |
184 180-190 |
0/1 |
2.38 |
17:28 |
54 |
7:14 |
191 188-194 |
1382 |
183 180-192 |
1/1 |
2.50 |
18:22 |
54 |
7:09 |
190 189-193 |
1357 |
183 180-186 |
2/0 |
2.63 |
19:16 |
54 |
7:11 |
192 191-194 |
1380 |
182 180-184 |
1/2 |
2.75 |
20:10 |
54 |
7:11 |
194 192-197 |
1392 |
183 172-196 |
1/1 |
2.88 |
21:03 |
53 |
7:07 |
196 194-198 |
1395 |
183 180-188 |
1/0 |
3.00 |
21:56 |
53 |
7:03 |
196 193-199 |
1383 |
184 182-194 |
1/1 |
3.13 |
22:47 |
51 |
6:48 |
198 195-200 |
1347 |
182 180-186 |
0/2 |
3.19 |
23:11 |
24 |
6:21 |
200 198-201 |
1270 |
187 182-194 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
184 |
3.2 |
23:09 |
7:16 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Still |
0.1 |
- |
- |
2 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:41 |
6:45 |
50.23% |
More |
800m |
3:26 |
6:54 |
57.95% |
More |
1km |
4:19 |
6:57 |
59.96% |
More |
Mile |
7:04 |
7:04 |
62.17% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:13 |
6:13 |
70.72 |
5km |
23:16 |
7:29 |
64.32 |
5M |
40:31 |
8:06 |
60.21 |
10km |
52:11 |
8:24 |
58.41 |
10M |
1:30:50 |
9:05 |
55.50 |
Half |
2:04:25 |
9:30 |
53.22 |
20M |
3:23:41 |
10:11 |
51.51 |
Mara |
4:38:59 |
10:39 |
50.15 |
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Absolutely bloody fantastic. Well done
Thank you