Wed 1st Jan 2020 at 9:00am by IanS

Run > parkrun

  • Time
    29:39
  • Miles
    3.18
  • Min/mi
    9:19
  • Pacing
    81%
  • WAVA
    53.48
  • Stride(cm)
    107
  • Cals
    408
  • Cadence
    161
  • Asc(m)
    38
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

New Year Porty parkrun. Still with a bit of lurgy so started easy but wound it up a bit towards the end

=====================
Split Summary
===
1) 1m - 10:31(10:31/m) 128cal 5.71/6.59mph
2) 1m - 9:00(9:00/m) 130cal 6.67/8.39mph
3) 1m - 8:49(8:49/m) 129cal 6.81/7.16mph
4) 0.18m - 1:20(7:34/m) 21cal 7.92/8.77mph
10:31 9:00 8:49 1:20
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

6% 2% 12% 39% 35% 6%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:58 1:58 15:45 150 118-160 0/2
0.25 3:19 1:21 10:48 158 154-164 1/0
0.38 4:35 1:15 10:04 160 158-164 2/0
0.50 5:50 1:16 10:04 158 156-160 4/0
0.63 7:00 1:10 9:21 159 156-166 1/3
0.75 8:13 1:12 9:38 160 158-162 0/3
0.88 9:24 1:11 9:31 159 156-162 0/2
1.00 10:32 1:08 9:01 161 158-162 1/1
1.13 11:41 1:10 9:18 160 156-164 1/3
1.25 12:49 1:08 9:05 160 158-162 2/0
1.38 13:59 1:09 9:15 160 158-162 1/1
1.50 15:08 1:09 9:12 161 160-166 3/0
1.63 16:17 1:10 9:17 161 158-166 4/1
1.75 17:21 1:04 8:30 163 158-166 0/4
1.88 18:28 1:07 8:56 164 158-172 0/2
2.00 19:31 1:03 8:25 164 162-166 1/0
2.13 20:39 1:08 9:00 162 158-168 1/1
2.25 21:44 1:06 8:44 162 160-164 1/2
2.38 22:52 1:07 9:00 162 160-164 1/0
2.50 23:59 1:07 8:54 163 162-164 3/0
2.63 25:06 1:08 9:01 164 160-166 4/0
2.75 26:09 1:03 8:21 164 162-166 1/3
2.88 27:13 1:04 8:29 162 160-166 0/3
3.00 28:20 1:07 8:59 163 158-168 0/1
3.13 29:19 59 7:53 168 162-178 1/1
3.18 29:40 21 7:00 173 166-182 1/0

Elevation

Asc 38m, Range 10m, Flat prediction 29:16
Elevation Graph
Biggest Climbs (m) Min/mi
10 1.3% 9:13
10 1.3% 8:55
10 1.3% 10:18
See your biggest climbs

Cadence

161 (182 max) Stride Length: 107cm Run: 99.2% Walk: 0.8%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:58 7:57 43.77% More
800m 4:07 8:17 49.87% More
1km 5:12 8:22 51.45% More
Mile 8:36 8:36 52.84% More
5k 28:20 9:07 54.59% More

Predictions

Dist Time Per Mile WAVA
1M 7:58 7:58 57.01
5km 28:53 9:18 53.56
5M 49:35 9:55 50.94
10km 1:03:28 10:13 49.75
10M 1:48:57 10:54 47.97
Half 2:28:04 11:18 46.38
20M 3:59:27 11:58 45.44
Mara 5:25:24 12:25 44.59

Bespoke Fields

Session Intensity 4
Training Load 120
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