Sat 1st Oct 2022 at 8:58am by TeeBee
Run > General
-
Time
30:22
-
Miles
3.15
-
Min/mi
9:38
-
Pacing
94%
-
WAVA
56.81
-
Stride(cm)
97
-
Cals
288
-
Cadence
172
-
BPM
167
-
%MHR
84.4
-
B/mi
1611
-
Asc(m)
91
-
Hillscore
6
-
Surface
Road
Notes & Comments
4 comments
Severn Bridge parkrun. Tried to keep it steady throughout the run. Pretty happy with the cadence, even in the last half mile (which has a kick up and then a steep down right at the end). Even then, it stayed higher than pre-coaching days. Also very pleased with how strong my legs felt on the steep up on the main bridge, up to the turnaround point.
Split Summary
===
1) 0.62m - 6:19(10:09/m) 144/156bpm [1462b/mi] 50cal 5.91/6.53mph
2) 0.62m - 6:24(10:18/m) 165/174bpm [1699b/mi] 59cal 5.83/5.99mph
3) 0.62m - 5:56(9:32/m) 175/179bpm [1669b/mi] 58cal 6.29/6.51mph
4) 0.62m - 5:33(8:56/m) 180/183bpm [1607b/mi] 56cal 6.72/7.03mph
5) 0.62m - 5:54(9:30/m) 185/188bpm [1756b/mi] 62cal 6.32/7.03mph
6) 0.04m - 17(7:25/m) 186/186bpm [1378b/mi] 3cal 8.1/7.51mph
6:19 6:24 5:56 5:33 5:54 17
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:17 |
1:17 |
10:12 |
109 77-141 |
1112 |
175 120-186 |
3/2 |
0.25 |
2:32 |
1:15 |
10:01 |
148 144-151 |
1482 |
175 172-178 |
2/14 |
0.38 |
3:50 |
1:18 |
10:26 |
151 149-152 |
1575 |
175 174-176 |
0/10 |
0.50 |
5:05 |
1:15 |
9:58 |
151 149-154 |
1504 |
174 172-176 |
0/0 |
0.63 |
6:20 |
1:16 |
10:06 |
155 154-157 |
1566 |
174 172-176 |
15/0 |
0.75 |
7:39 |
1:19 |
10:30 |
159 156-161 |
1670 |
172 170-174 |
1/1 |
0.88 |
8:57 |
1:17 |
10:19 |
164 161-165 |
1693 |
174 170-174 |
1/1 |
1.00 |
10:15 |
1:18 |
10:26 |
167 166-169 |
1741 |
173 168-176 |
1/1 |
1.13 |
11:32 |
1:17 |
10:17 |
168 167-171 |
1728 |
174 172-176 |
0/16 |
1.25 |
12:46 |
1:14 |
9:55 |
173 171-174 |
1716 |
174 172-176 |
0/0 |
1.38 |
13:59 |
1:12 |
9:38 |
172 171-173 |
1657 |
174 172-176 |
0/0 |
1.50 |
15:12 |
1:13 |
9:45 |
172 169-175 |
1676 |
173 170-174 |
0/0 |
1.63 |
16:21 |
1:10 |
9:17 |
177 176-178 |
1642 |
175 174-176 |
0/0 |
1.75 |
17:31 |
1:10 |
9:22 |
176 175-177 |
1649 |
174 172-174 |
0/0 |
1.88 |
18:42 |
1:11 |
9:26 |
177 176-178 |
1670 |
172 170-174 |
0/0 |
2.00 |
19:46 |
1:04 |
8:30 |
178 176-179 |
1513 |
174 174-174 |
15/0 |
2.13 |
20:51 |
1:05 |
8:36 |
181 180-182 |
1557 |
173 172-174 |
2/1 |
2.25 |
21:56 |
1:06 |
8:46 |
181 180-182 |
1585 |
170 168-174 |
0/1 |
2.38 |
23:06 |
1:10 |
9:17 |
179 178-180 |
1661 |
168 166-170 |
1/1 |
2.50 |
24:19 |
1:13 |
9:43 |
182 180-183 |
1768 |
169 168-170 |
0/10 |
2.63 |
25:30 |
1:11 |
9:31 |
183 183-183 |
1742 |
170 168-172 |
0/0 |
2.75 |
26:41 |
1:11 |
9:28 |
184 183-185 |
1742 |
170 168-172 |
10/0 |
2.88 |
27:53 |
1:12 |
9:36 |
185 185-186 |
1776 |
168 166-170 |
14/0 |
3.00 |
29:05 |
1:12 |
9:38 |
186 185-186 |
1791 |
168 166-170 |
1/3 |
3.13 |
30:12 |
1:07 |
8:54 |
187 186-188 |
1664 |
169 166-178 |
3/5 |
3.15 |
30:22 |
10 |
8:04 |
186 186-186 |
1501 |
190 190-190 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
172 |
3.1 |
30:17 |
9:38 |
Walk |
0.2 |
120 |
0 |
4 |
17:53 |
Still |
0.1 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:07 |
8:30 |
47.24% |
More |
800m |
4:20 |
8:43 |
50.73% |
More |
1km |
5:32 |
8:54 |
51.79% |
More |
Mile |
9:07 |
9:07 |
53.53% |
More |
5k |
29:57 |
9:38 |
56.92% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:47 |
8:47 |
55.53 |
5km |
29:55 |
9:38 |
56.97 |
5M |
50:03 |
10:01 |
55.62 |
10km |
1:03:19 |
10:11 |
55.06 |
10M |
1:45:57 |
10:36 |
54.26 |
Half |
2:21:53 |
10:50 |
52.95 |
20M |
3:44:15 |
11:13 |
52.78 |
Mara |
5:00:19 |
11:28 |
52.23 |
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Nice! I really want to do this one
Certainly different! We were very lucky with the weather, and also that the road was closed to traffic - not sure how much fun it would be under different conditions.
Great work!
Ah. Good point