Sat 4th Jan 2020 at 9:00am by ascoey
Run > parkrun
-
Time
28:19
-
Miles
3.15
-
Min/mi
8:59
-
Pacing
92%
-
WAVA
51.12
-
Stride(cm)
105
-
Cals
562
-
Cadence
171
-
BPM
135
-
%MHR
79.7
-
B/mi
1211
-
Asc(m)
34
-
Surface
Road
Notes & Comments
Wanted 28 minutes. Pretty pleased with the effort.
Aim now to make 9 min miles an important part of Sunday runs! Need to feel comfortable that I can hold this pace for 5,6,7 miles...
A key question, would I have been able to hold 8:45/8:50 pace if I'd run it for the first mile as well?
Didn't rush to bring down the average pace, just ran fairly (I think/hope) comfortably but strongly. Perhaps next week, start a little further forward and look to have a slightly quicker pace overall - mostly through improvements in mile 1.
Split Summary
===
1) 0.02m - 21(22:45/m) 60/67bpm 2.64/5.36mph (TO GET ACROSS START LINE)
2) 3.13m - 27:57(8:56/m) 137/149bpm 562cal 6.72/7.08mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:25 |
1:25 |
11:22 |
94 55-117 |
1068 |
161 90-172 |
1/3 |
0.25 |
2:41 |
1:15 |
10:03 |
119 116-123 |
1197 |
168 164-174 |
0/3 |
0.38 |
3:53 |
1:12 |
9:36 |
124 122-126 |
1190 |
169 164-176 |
2/1 |
0.50 |
5:02 |
1:09 |
9:12 |
127 124-130 |
1169 |
168 162-178 |
1/0 |
0.63 |
6:08 |
1:07 |
8:53 |
131 129-136 |
1164 |
172 168-180 |
1/1 |
0.75 |
7:14 |
1:06 |
8:47 |
132 131-134 |
1159 |
173 170-180 |
2/1 |
0.88 |
8:24 |
1:10 |
9:19 |
133 130-134 |
1239 |
171 164-178 |
1/1 |
1.00 |
9:30 |
1:06 |
8:51 |
135 132-137 |
1195 |
171 170-174 |
0/2 |
1.13 |
10:35 |
1:05 |
8:41 |
137 136-139 |
1190 |
173 170-180 |
1/1 |
1.25 |
11:42 |
1:06 |
8:50 |
138 136-139 |
1218 |
172 170-180 |
0/1 |
1.38 |
12:48 |
1:06 |
8:47 |
138 136-139 |
1212 |
172 170-178 |
0/1 |
1.50 |
13:54 |
1:06 |
8:50 |
139 137-140 |
1229 |
172 168-182 |
2/1 |
1.63 |
15:01 |
1:07 |
8:53 |
139 138-140 |
1236 |
171 170-174 |
1/1 |
1.75 |
16:07 |
1:06 |
8:50 |
141 140-141 |
1245 |
172 166-180 |
5/0 |
1.88 |
17:14 |
1:08 |
9:02 |
141 140-142 |
1273 |
170 166-174 |
3/0 |
2.00 |
18:20 |
1:06 |
8:48 |
142 141-143 |
1249 |
173 170-178 |
0/5 |
2.13 |
19:26 |
1:06 |
8:44 |
143 142-144 |
1249 |
173 168-180 |
1/1 |
2.25 |
20:31 |
1:05 |
8:44 |
143 143-143 |
1248 |
172 168-180 |
1/1 |
2.38 |
21:37 |
1:06 |
8:47 |
144 143-145 |
1264 |
174 170-184 |
1/2 |
2.50 |
22:44 |
1:07 |
8:56 |
144 143-145 |
1288 |
173 170-176 |
2/1 |
2.63 |
23:49 |
1:05 |
8:38 |
145 144-145 |
1253 |
174 170-182 |
1/1 |
2.75 |
24:54 |
1:05 |
8:42 |
146 145-146 |
1270 |
171 170-174 |
1/0 |
2.88 |
26:00 |
1:06 |
8:48 |
145 144-147 |
1275 |
173 168-178 |
1/1 |
3.00 |
27:06 |
1:05 |
8:42 |
145 143-148 |
1261 |
172 170-180 |
2/2 |
3.13 |
28:09 |
1:04 |
8:28 |
148 146-149 |
1254 |
174 170-178 |
2/2 |
3.15 |
28:19 |
10 |
7:55 |
147 147-147 |
1165 |
176 176-176 |
0/1 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:07 |
8:31 |
38.17% |
More |
800m |
4:18 |
8:38 |
43.96% |
More |
1km |
5:22 |
8:38 |
45.93% |
More |
Mile |
8:42 |
8:42 |
48.20% |
More |
5k |
27:43 |
8:55 |
51.49% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:04 |
8:04 |
52.00 |
5km |
27:54 |
8:59 |
51.14 |
5M |
46:56 |
9:23 |
49.46 |
10km |
59:32 |
9:35 |
48.67 |
10M |
1:40:11 |
10:01 |
47.78 |
Half |
2:14:36 |
10:16 |
46.68 |
20M |
3:33:49 |
10:41 |
46.57 |
Mara |
4:47:18 |
10:58 |
46.21 |
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