Sat 20th Nov 2021 at 9:00am by Groundhog

Run > parkrun

Not good

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Time
28:10
Miles
3.12
Min/mi
9:02
Pacing
95%
WAVA
54.24
Stride(cm)
104
Cals
360
Cadence
172
BPM
159
%MHR
84.9
B/mi
1434
Asc(m)
131
Surface
Mixed

Notes & Comments

2 comments

Felt better in cardio, but felt a twinge in my right Achilles near the end.

Split Summary
===
1) 1m - 9:09(9:09/m) 147/163bpm [1345b/mi] 108cal 85/87rpm 6.56/7.18mph
2) 1m - 8:54(8:54/m) 165/176bpm [1467b/mi] 118cal 86/88rpm 6.75/7.12mph
3) 1m - 9:05(9:05/m) 166/175bpm [1509b/mi] 121cal 86/88rpm 6.6/7.1mph
4) 0.12m - 1:02(8:25/m) 165/168bpm [1388b/mi] 13cal 87/88rpm 7.13/6.87mph

9:09 8:54 9:05 1:02

	TeeBee hope that's nothing
	Groundhog Doesn't feel good. I might be doing only rehab for a little while, then cycling and swimming, which is not a disaster. I want to be able to walk well by January and run a HM by March.

Pace

12%

80%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:12	1:12	9:35	113 89-135	1083	170 120-174	13/5
0.25	2:28	1:16	10:05	141 136-147	1423	171 168-172	7/17
0.38	3:34	1:06	8:50	146 143-148	1289	170 166-172	12/12
0.50	4:43	1:09	9:10	150 147-152	1374	171 170-172	6/5
0.63	5:50	1:07	8:58	152 150-155	1362	171 168-174	3/5
0.75	6:57	1:08	9:01	158 154-162	1425	171 168-172	8/1
0.88	8:02	1:05	8:37	160 155-162	1380	171 168-174	1/8
1.00	9:09	1:07	8:58	157 156-160	1407	172 172-172	6/4
1.13	10:14	1:05	8:40	156 155-158	1353	172 170-172	2/5
1.25	11:23	1:09	9:08	163 158-169	1489	173 172-176	9/8
1.38	12:30	1:07	8:57	169 163-173	1512	172 172-172	6/7
1.50	13:39	1:09	9:15	165 159-171	1527	172 170-174	12/10
1.63	14:44	1:05	8:39	162 160-166	1402	173 168-174	7/3
1.75	15:50	1:06	8:47	164 157-169	1440	172 170-174	4/4
1.88	16:55	1:05	8:42	171 168-176	1489	172 170-174	7/3
2.00	18:03	1:08	9:00	172 169-175	1549	172 170-176	4/6
2.13	19:09	1:06	8:50	169 164-175	1493	173 170-174	3/4
2.25	20:16	1:07	8:53	161 148-170	1430	172 172-174	0/5
2.38	21:22	1:06	8:51	168 162-172	1486	172 172-172	8/5
2.50	22:31	1:09	9:12	164 162-166	1509	172 172-172	6/5
2.63	23:39	1:08	9:02	168 166-172	1518	172 170-174	7/4
2.75	24:52	1:13	9:43	165 164-167	1604	172 170-172	12/9
2.88	26:00	1:08	9:07	166 165-167	1512	172 170-174	6/6
3.00	27:08	1:08	9:06	166 163-170	1509	172 170-174	3/4
3.12	28:10	1:02	8:26	164 158-168	1384	174 172-176	7/2

Heart

159/176max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 131m, Range 23m, Flat prediction 28:10

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

172 (176 max) Stride Length: 104cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	171	3.1	28:10	9:01
Walk	0.0	120	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:08	8:33	40.14%	More
800m	4:20	8:44	46.59%	More
1km	5:26	8:44	48.52%	More
Mile	8:50	8:50	50.56%	More
5k	27:53	8:58	54.57%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:19	7:19	61.06
5km	28:02	9:01	54.27
5M	49:14	9:51	50.41
10km	1:03:41	10:15	48.71
10M	1:51:53	11:11	45.87
Half	2:34:02	11:45	43.77
20M	4:14:13	12:43	42.03
Mara	5:50:00	13:22	40.70

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