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
21 27:57

Pace

2% 2% 12% 81% 3%

Splits

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

Heart

135/149max
  • Show Beats/Mile

Elevation

Asc 34m, Range 11m, Flat prediction 28:19
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

171 (184 max) Stride Length: 105cm Run: 99.2% Walk: 0.8%
Cadence Chart
Cadence Bands

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

Bespoke Fields

Calories
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