Fri 1st Jan 2021 at 8:00am by ascoey
Run > General
- icy
- v cold
-
Time
27:45
-
Miles
3.10
-
Min/mi
8:57
-
Pacing
96%
-
WAVA
51.71
-
Stride(cm)
102
-
Cals
569
-
Cadence
176
-
BPM
141
-
%MHR
83.4
-
B/mi
1262
-
Asc(m)
52
-
Surface
Road
Notes & Comments
Very pleased with this, NYD (not a) parkrun double complete. Both done with very similar paces and an overall time of 56:31 for 6.33 miles (8:56 overall - 55:29 for 10k).
Rather than try to think about (if the weather had been warmer and other distracting thoughts) what could I have run, think of that as a benchmark for a moderately hard run.
Split Summary
===
1) 3.1m - 27:45(8:57/m) 142/162bpm 569cal 6.7/7.37mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:06 |
1:06 |
8:46 |
113 85-138 |
991 |
177 172-184 |
2/2 |
0.25 |
2:14 |
1:08 |
9:08 |
137 136-138 |
1251 |
175 172-182 |
1/0 |
0.38 |
3:25 |
1:11 |
9:26 |
138 135-140 |
1303 |
174 172-178 |
0/1 |
0.50 |
4:33 |
1:08 |
9:07 |
136 131-141 |
1239 |
175 172-182 |
2/1 |
0.63 |
5:39 |
1:06 |
8:48 |
145 138-148 |
1277 |
178 174-186 |
1/2 |
0.75 |
6:51 |
1:11 |
9:30 |
140 131-150 |
1331 |
178 172-186 |
5/2 |
0.88 |
8:00 |
1:09 |
9:11 |
136 129-142 |
1249 |
176 172-186 |
1/1 |
1.00 |
9:08 |
1:09 |
9:09 |
141 138-147 |
1291 |
174 170-182 |
1/2 |
1.13 |
10:16 |
1:08 |
9:04 |
141 139-144 |
1280 |
176 172-184 |
4/5 |
1.25 |
11:20 |
1:04 |
8:31 |
143 138-149 |
1217 |
176 174-180 |
3/0 |
1.38 |
12:30 |
1:10 |
9:17 |
141 138-144 |
1309 |
175 172-178 |
3/2 |
1.50 |
13:36 |
1:06 |
8:51 |
145 141-148 |
1283 |
175 172-182 |
1/1 |
1.63 |
14:44 |
1:08 |
9:00 |
144 141-147 |
1296 |
176 172-184 |
2/0 |
1.75 |
15:50 |
1:06 |
8:50 |
143 139-148 |
1262 |
177 174-184 |
2/0 |
1.88 |
16:58 |
1:08 |
9:04 |
144 139-148 |
1306 |
176 168-188 |
1/2 |
2.00 |
18:01 |
1:03 |
8:28 |
149 145-153 |
1261 |
180 176-184 |
0/3 |
2.13 |
19:03 |
1:02 |
8:14 |
143 140-147 |
1178 |
178 174-186 |
0/2 |
2.25 |
20:08 |
1:05 |
8:42 |
144 141-147 |
1254 |
177 174-180 |
2/1 |
2.38 |
21:13 |
1:04 |
8:35 |
141 134-145 |
1210 |
174 172-180 |
3/3 |
2.50 |
22:21 |
1:08 |
9:01 |
154 143-161 |
1390 |
177 174-188 |
2/2 |
2.63 |
23:28 |
1:08 |
9:01 |
145 138-153 |
1308 |
175 170-184 |
3/4 |
2.75 |
24:39 |
1:11 |
9:25 |
145 141-151 |
1366 |
176 172-184 |
1/0 |
2.88 |
25:45 |
1:06 |
8:46 |
147 143-150 |
1289 |
175 172-180 |
1/3 |
3.00 |
26:51 |
1:06 |
8:50 |
144 139-148 |
1272 |
177 174-182 |
1/2 |
3.10 |
27:45 |
54 |
9:13 |
151 149-154 |
1391 |
176 174-180 |
2/2 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:17 |
39.51% |
More |
800m |
4:12 |
8:27 |
45.35% |
More |
1km |
5:18 |
8:32 |
46.83% |
More |
Mile |
8:43 |
8:43 |
48.52% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:03 |
8:03 |
52.51 |
5km |
27:49 |
8:57 |
51.70 |
5M |
46:49 |
9:22 |
49.99 |
10km |
59:22 |
9:33 |
49.21 |
10M |
1:39:55 |
10:00 |
48.32 |
Half |
2:14:14 |
10:15 |
47.21 |
20M |
3:33:15 |
10:40 |
47.09 |
Mara |
4:46:31 |
10:56 |
46.74 |
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