Sat 1st Oct 2022 at 8:58am by TeeBee

Run > General

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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

	LindsD Nice! I really want to do this one
	TeeBee 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.
	alpenrose Great work!
	LindsD Ah. Good point

Pace

61%

20%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:17	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

Heart

167/188max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 91m, Range 29m, Flat prediction 30:36

Elevation Graph

Biggest Climbs (m)	Min/mi
26 6.9%	9:32
18 3.3%	10:11
18 4.1%	8:30
See your biggest climbs

Cadence

172 (190 max) Stride Length: 97cm

Cadence Chart

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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