Sat 3rd Apr 2021 at 8:00am by TBR (TheBeardRunner)

Run > parkrun

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Time
34:55
Miles
3.12
Min/mi
11:11
Pacing
77%
WAVA
43.75
Stride(cm)
87
Cals
298
Cadence
165
BPM
144
%MHR
75.1
B/mi
1614
Asc(m)
84
Hillscore
5
Surface
Road

Notes & Comments

4 comments

Z1 pace recovery run (stay above 11 minutes miling)

===
1) 1m - 11:16(11:16/m) 131/170bpm 80cal 5.33/5.91mph
2) 1m - 11:12(11:12/m) 144/170bpm 91cal 5.36/5.85mph
3) 1m - 11:06(11:06/m) 165/170bpm 114cal 5.4/5.72mph
4) 0.12m - 1:21(11:41/m) 158/164bpm 13cal 5.14/5.41mph

11:16 11:12 11:06 1:21

	Corrah Nice
	Autumnleaves That's impressive Z1 pace!
	TBR (TheBeardRunner) AL I suspect heart rate would definitely have dipped into Z2 but feels much better to run to a consistent pace and not fluctuate as I normally have to if looking at the heart rate.
	Autumnleaves I know what you mean, but find I can often settle into a solid slow pace - years of practice with beginners help.

Pin Map

0mi in 0

Pace

10%

90%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:29	1:29	11:54	104 94-109	1238	162 124-170	4/9
0.25	2:54	1:24	11:15	107 100-115	1204	164 160-166	4/3
0.38	4:18	1:24	11:11	122 112-128	1365	164 158-170	3/7
0.50	5:43	1:25	11:20	110 105-114	1247	165 160-170	3/6
0.63	7:07	1:24	11:15	125 107-147	1406	162 158-168	4/3
0.75	8:32	1:25	11:21	158 149-167	1793	165 160-170	6/2
0.88	9:52	1:20	10:43	166 161-170	1778	166 162-170	2/6
1.00	11:15	1:23	11:03	168 166-170	1856	166 160-170	4/3
1.13	12:40	1:25	11:17	168 166-170	1895	164 158-170	4/3
1.25	15:02	2:22 +1:01	18:57	132 105-165	2502	166 162-170	5/2
1.38	16:27	1:25	11:21	122 112-134	1386	168 160-174	6/0
1.50	17:49	1:22	10:56	139 133-144	1519	165 156-172	1/4
1.63	19:53	2:04 +38	16:29	136 122-143	2241	163 122-174	4/2
1.75	21:17	1:24	11:14	148 140-157	1663	167 162-174	4/6
1.88	23:07	1:49 +26	14:36	153 149-159	2233	168 162-174	7/1
2.00	24:32	1:26	11:27	156 150-163	1785	165 160-168	8/1
2.13	25:54	1:22	10:56	167 163-169	1825	166 160-170	3/10
2.25	27:20	1:25	11:23	167 163-169	1901	167 164-168	9/0
2.38	28:45	1:25	11:20	167 163-170	1894	167 164-170	7/7
2.50	30:02	1:17	10:16	168 167-169	1725	167 164-170	5/6
2.63	31:24	1:22	10:56	162 157-167	1770	165 158-168	2/8
2.75	32:47	1:23	11:05	158 151-164	1750	165 158-168	0/14
2.88	34:10	1:24	11:09	165 163-168	1841	164 154-172	6/12
3.00	35:38	1:28	11:43	165 163-169	1934	164 160-166	11/1
3.12	37:00	1:22	11:42	157 152-162	1838	165 160-168	5/9

Heart

144/170max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 84m, Range 39m, Flat prediction 33:28

Elevation Graph

Biggest Climbs (m)	Min/mi
18 2.8%	14:01
15 5.2%	10:56
14 6.2%	11:40
See your biggest climbs

Cadence

165 (174 max) Stride Length: 87cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.5	165	3.1	34:52	11:52
Walk	0.1	123	0	3	24:39
Pause	5.3	-	-	2:05	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:36	10:28	32.79%	More
800m	5:21	10:46	37.76%	More
1km	6:47	10:55	38.85%	More
Mile	11:01	11:01	40.58%	More
5k	36:51	11:52	41.28%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:48	9:48	45.59
5km	34:45	11:11	43.78
5M	59:06	11:49	42.00
10km	1:15:20	12:07	41.18
10M	2:08:06	12:49	40.06
Half	2:53:10	13:13	38.93
20M	4:37:40	13:53	38.48
Mara	6:15:19	14:20	37.96

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