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Sat 30th Dec 2023 at 9:04am by Goofee

Run > parkrun
  • drizzle
  • breezy
  • cold
  • Time
    24:18
  • Miles
    3.10
  • Min/mi
    7:50
  • Pacing
    94%
  • WAVA
    65.18
  • Stride(cm)
    116
  • Cals
    342
  • Cadence
    178
  • BPM
    148
  • %MHR
    89.7
  • B/mi
    1160
  • Asc(m)
    28
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

Seven Fields parkrun alternative course. Best parkrun time for over four years and best age-grading since 2017. Actual time 24:10, I'm so out of the habit of running with a watch that I forgot to stop it! 😂

Split Summary
===
1) 1mi - 7:43(7:43/mi) 140/152bpm [1080b/mi] 101cal 7.78/9mph
2) 1mi - 8:02(8:02/mi) 154/158bpm [1238b/mi] 116cal 7.46/8.06mph
3) 1mi - 7:45(7:45/mi) 157/160bpm [1218b/mi] 114cal 7.74/8.2mph
4) 0.1mi - 48(7:46/mi) 158/161bpm [1227b/mi] 11cal 7.72/8.01mph
7:43 8:02 7:45 48
Velociraptor
Well done :)
chunkywizard
Well done! How was it?
Goofee
Thank you! Alternative course due to flooding which happens to be mainly flat tarmac, albeit with some tight turns, and so is a reasonably quick course.
chunkywizard
Ooh, I like fast flat park runs on tarmac! What’s their regular course like?
Goofee
I think it's mainly grass normally, the first part of which resembled a lake today, so I would imagine it's a bit like Prospect; tending towards boggy and slippy at this time of year!

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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. Ascent mtrs Asc.
0.13 58 58 7:47 119 80-142 926 177 124-192 3/0
0.25 1:57 58 7:48 137 134-140 1068 173 170-174 2/2
0.38 2:57 1:00 8:02 138 136-141 1109 172 160-180 0/3
0.50 3:55 58 7:43 142 138-147 1095 175 172-176 0/2
0.63 4:53 58 7:42 144 141-145 1109 176 174-178 0/1
0.75 5:46 53 7:05 145 143-147 1028 177 176-178 0/3
0.88 6:42 56 7:25 146 145-148 1084 177 176-178 0/2
1.00 7:42 1:01 8:05 149 144-152 1205 177 174-178 1/0
1.13 8:39 57 7:37 152 151-154 1157 178 176-182 1/0
1.25 9:40 1:00 8:02 154 152-157 1238 177 176-180 3/0
1.38 10:41 1:02 8:12 154 153-157 1264 178 176-180 2/0
1.50 11:41 1:00 7:59 154 152-157 1228 178 176-180 0/0
1.63 12:42 1:01 8:10 155 151-158 1266 178 176-180 3/0
1.75 13:48 1:06 8:45 156 154-158 1366 175 170-178 3/0
1.88 14:45 57 7:37 155 154-158 1181 179 176-184 0/3
2.00 15:44 59 7:53 156 154-158 1230 179 178-180 0/2
2.13 16:45 1:01 8:06 156 155-157 1263 179 176-182 0/0
2.25 17:38 53 7:04 156 155-158 1103 179 178-182 0/3
2.38 18:33 55 7:23 156 154-158 1151 180 178-180 0/2
2.50 19:34 1:01 8:08 157 156-159 1276 178 168-182 1/1
2.63 20:34 1:00 8:01 156 154-158 1251 180 176-182 1/1
2.75 21:32 58 7:45 158 157-160 1224 179 176-180 2/0
2.88 22:33 1:00 8:02 158 157-159 1270 180 178-184 3/0
3.00 23:30 57 7:36 157 155-159 1192 180 178-182 0/0
3.10 24:18 48 7:55 157 155-160 1242 184 182-186 2/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    148 avge / 160 max Delete HR Trace

  • Cadence Distribution

    178 avge / 192 max Stride Length: 116cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 177 3.1 24:17 7:50
    Walk 0.1 124 0 1 21:17

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:47 7:10 49.50% More
    800m 3:42 7:26 56.98% More
    1km 4:40 7:31 59.40% More
    Mile 7:40 7:40 62.92% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:19 7:19 65.86
    5km 24:21 7:50 65.18
    5M 40:20 8:04 64.35
    10km 50:47 8:10 63.90
    10M 1:24:06 8:25 63.47
    Half 1:51:58 8:33 62.99
    20M 2:55:20 8:46 63.04
    Mara 3:53:26 8:55 63.39

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