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Sat 19th Aug 2023 at 9:04am by chunkywizard

Run > parkrun
  • Time
    23:20
  • Miles
    3.10
  • Min/mi
    7:32
  • Pacing
    95.1%
  • WAVA
    64.00
  • Stride(cm)
    123
  • Cals
    299
  • Watts
    348
  • Cadence
    174
  • BPM
    151
  • %MHR
    87.7
  • B/mi
    1135
  • Asc(m)
    86
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

Looks like I went out too fast!

Split Summary
===
1) 1km - 4:32(4:32/km) 139/156bpm [630b/km] 54cal 352/418W
2) 1km - 4:35(4:35/km) 153/156bpm [700b/km] 60cal 328/341W
3) 1km - 4:40(4:40/km) 150/151bpm [700b/km] 60cal 333/367W
4) 1km - 4:49(4:49/km) 155/157bpm [748b/km] 63cal 354/403W
5) 0.99km - 4:44(4:46/km) 157/160bpm [749b/km] 62cal 365/401W
4:32 4:35 4:40 4:49 4:44
UltraDunc
HR looks low?
chunkywizard
HR is at lactate threshold but I never pushed above it. Coming back from the ankle issues I am getting used to trying hard again!
UltraDunc
Sorry I forgot about the ankle 🙁
chunkywizard
Apparently it’s my fastest since March!
Groundhog
Looks a decent effort for a comeback. What did you think of the course?
chunkywizard
The course was ok, but you run some of it 4 times due to the double out and back. It is also not flat if you ask me!
DocM
Double out and back sounds like a challenge.
chunkywizard
Funnily, the nearby Teifi Marshes is double out and back as well!

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
0.13 52 52 6:54 109 83-131 753 180 172-190 363 336-412 0/2
0.25 1:45 53 7:05 138 132-143 978 176 172-182 347 324-361 0/2
0.38 2:43 58 7:43 145 142-146 1119 175 170-186 376 326-406 4/0
0.50 3:42 59 7:50 148 146-149 1158 175 172-178 368 347-418 3/0
0.63 4:34 52 6:56 154 149-156 1069 175 170-180 342 313-396 0/4
0.75 5:27 54 7:08 154 153-156 1099 175 172-180 335 323-341 0/3
0.88 6:22 55 7:17 153 150-156 1114 176 174-176 328 323-334 0/2
1.00 7:19 57 7:38 152 151-153 1160 175 174-176 327 310-334 0/1
1.13 8:15 56 7:27 153 151-155 1140 174 172-176 325 306-336 1/1
1.25 9:09 54 7:15 152 150-154 1101 175 174-176 326 321-332 0/3
1.38 10:05 56 7:26 150 149-151 1116 174 172-176 329 324-334 0/2
1.50 10:59 54 7:14 151 150-151 1092 176 174-180 334 323-342 0/1
1.63 11:54 55 7:23 149 148-151 1099 175 174-178 333 325-348 0/2
1.75 12:51 56 7:29 150 149-150 1123 174 172-176 333 326-341 0/2
1.88 13:50 1:00 7:57 150 149-152 1192 174 170-176 338 312-388 2/1
2.00 14:48 58 7:42 154 152-154 1186 175 172-178 369 337-403 2/0
2.13 15:46 58 7:47 154 154-156 1198 173 170-176 346 326-369 1/1
2.25 16:43 57 7:37 157 155-157 1195 174 170-178 347 332-359 3/0
2.38 17:43 1:00 7:58 156 156-157 1242 172 170-174 353 344-375 2/0
2.50 18:43 1:00 7:58 155 154-157 1234 173 170-176 356 332-382 3/0
2.63 19:39 56 7:26 156 155-157 1160 173 172-174 349 330-372 0/1
2.75 20:34 55 7:23 157 155-158 1158 174 172-176 385 373-401 1/0
2.88 21:34 1:00 8:00 156 155-157 1248 172 170-172 367 355-384 3/0
3.00 22:33 59 7:50 157 156-158 1229 171 170-174 359 342-375 2/0
3.10 23:20 47 7:42 159 158-160 1224 175 172-184 362 342-382 3/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    151 avge / 160 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    12 1.1% 7:49

  • Cadence Distribution

    174 avge / 190 max Stride Length: 123cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 174 3.1 23:19 7:31
    Still 0.1 - - 1 -

  • Power Distribution

    348W (418 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:43 6:54 49.08% More
    800m 3:36 7:14 55.24% More
    1km 4:31 7:16 57.98% More
    Mile 7:18 7:18 61.77% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:54 6:54 65.28
    5km 23:23 7:32 63.99
    5M 39:03 7:49 62.50
    10km 49:20 7:56 61.79
    10M 1:22:22 8:14 60.78
    Half 1:50:10 8:25 59.98
    20M 2:53:45 8:41 59.50
    Mara 3:52:24 8:52 59.48

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