Sat 16th Mar 2019 at 9:00am by ascoey
Run > parkrun
- windy
-
Time
30:29
-
Miles
3.12
-
Min/mi
9:46
-
Pacing
93%
-
WAVA
46.64
-
Stride(cm)
99
-
Cals
605
-
Cadence
167
-
BPM
142
-
%MHR
84.2
-
B/mi
1390
-
Asc(m)
120
-
Hillscore
1
-
Surface
Mixed
Notes & Comments
Feet better, only a little irritation/pain. An odd run and an odd course. Mixture of slow, windy trail section and fast out and back.
Glad to have done it before we move ('cos I won't be coming back for it)!
Split Summary
===
1) 3.12m - 30:29(9:47/m) 144/155bpm 605cal 6.13/6.99mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:10 |
1:10 |
9:16 |
97 59-133 |
899 |
169 122-184 |
5/5 |
0.25 |
2:28 |
1:19 |
10:30 |
136 130-144 |
1428 |
167 160-172 |
7/2 |
0.38 |
3:42 |
1:14 |
9:53 |
141 139-143 |
1393 |
165 160-172 |
5/7 |
0.50 |
5:00 |
1:17 |
10:20 |
138 135-141 |
1425 |
163 156-166 |
3/5 |
0.63 |
6:18 |
1:18 |
10:22 |
139 137-140 |
1442 |
163 158-170 |
9/9 |
0.75 |
7:29 |
1:11 |
9:30 |
142 140-144 |
1349 |
168 164-172 |
8/12 |
0.88 |
8:39 |
1:10 |
9:21 |
144 141-145 |
1346 |
167 164-176 |
2/4 |
1.00 |
9:49 |
1:10 |
9:21 |
142 141-142 |
1328 |
167 162-176 |
3/6 |
1.13 |
10:57 |
1:08 |
9:03 |
143 142-145 |
1293 |
167 166-168 |
3/1 |
1.25 |
12:03 |
1:06 |
8:49 |
145 143-146 |
1279 |
167 164-174 |
0/4 |
1.38 |
13:12 |
1:09 |
9:12 |
146 145-147 |
1344 |
170 166-178 |
0/2 |
1.50 |
14:20 |
1:08 |
9:02 |
145 142-148 |
1310 |
170 168-178 |
3/2 |
1.63 |
15:33 |
1:13 |
9:41 |
149 147-150 |
1442 |
170 162-178 |
6/5 |
1.75 |
16:42 |
1:09 |
9:14 |
149 147-150 |
1377 |
169 164-174 |
1/5 |
1.88 |
17:56 |
1:14 |
9:53 |
149 145-150 |
1474 |
169 166-176 |
3/1 |
2.00 |
19:06 |
1:10 |
9:22 |
149 148-150 |
1395 |
167 166-170 |
3/0 |
2.13 |
20:18 |
1:12 |
9:33 |
149 148-150 |
1423 |
168 164-176 |
2/2 |
2.25 |
21:40 |
1:22 |
10:59 |
153 150-154 |
1681 |
165 162-172 |
9/1 |
2.38 |
22:55 |
1:15 |
10:01 |
151 150-152 |
1512 |
167 164-174 |
1/1 |
2.50 |
24:09 |
1:13 |
9:48 |
151 150-151 |
1480 |
165 162-168 |
2/5 |
2.63 |
25:31 |
1:22 |
10:55 |
150 149-151 |
1638 |
165 162-170 |
11/3 |
2.75 |
26:47 |
1:16 |
10:08 |
151 151-153 |
1530 |
163 162-166 |
5/3 |
2.88 |
28:08 |
1:22 |
10:53 |
151 150-152 |
1644 |
165 162-172 |
6/7 |
3.00 |
29:21 |
1:12 |
9:40 |
152 151-153 |
1469 |
167 162-174 |
3/10 |
3.12 |
30:29 |
1:08 |
9:53 |
152 151-153 |
1501 |
169 166-178 |
8/11 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:11 |
8:49 |
36.66% |
More |
800m |
4:27 |
8:57 |
42.08% |
More |
1km |
5:35 |
8:59 |
43.79% |
More |
Mile |
9:11 |
9:11 |
45.34% |
More |
5k |
30:21 |
9:46 |
46.64% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:47 |
8:47 |
47.39 |
5km |
30:21 |
9:46 |
46.65 |
5M |
51:04 |
10:13 |
45.09 |
10km |
1:04:46 |
10:25 |
44.37 |
10M |
1:48:59 |
10:54 |
43.56 |
Half |
2:26:26 |
11:11 |
42.55 |
20M |
3:52:36 |
11:38 |
42.44 |
Mara |
5:12:32 |
11:56 |
42.12 |
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