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Sat 6th Jan 2024 at 9:04am by Sampson

Run > parkrun
  • Time
    25:09
  • Miles
    3.14
  • Min/mi
    8:01
  • Pacing
    88.4%
  • WAVA
    52.89
  • Stride(cm)
    115
  • Cals
    336
  • Watts
    331
  • Cadence
    175
  • BPM
    170
  • %MHR
    87
  • B/mi
    1358
  • Asc(m)
    76
  • Hillscore
    7
  • Surface
    Mixed

Notes & Comments

Parkrun pacing for the club. 25 mins. Overshooting then undershot. But not bad! Feeling weak after last night's strength session.

Split Summary
===
1) 1km - 5:15(5:15/km) 159/171bpm [834b/km] 66cal 364/463W
2) 1km - 4:37(4:37/km) 174/179bpm [804b/km] 64cal 339/418W
3) 1km - 5:01(5:01/km) 167/176bpm [839b/km] 67cal 301/383W
4) 1km - 5:11(5:11/km) 178/185bpm [924b/km] 72cal 353/427W
5) 1km - 4:49(4:49/km) 171/185bpm [824b/km] 64cal 284/349W
6) 0.06km - 15(4:19/km) 169/171bpm [729b/km] 3cal 401/442W
5:15 4:37 5:01 5:11 4:49 15

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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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 51 51 6:47 131 105-157 889 177 174-180 413 351-463 7/0
0.25 1:55 1:04 8:30 162 157-164 1376 174 170-176 394 370-460 4/0
0.38 3:04 1:09 9:13 164 161-168 1513 174 172-178 364 311-381 6/0
0.50 4:12 1:08 9:05 165 160-167 1499 174 172-178 331 270-401 7/1
0.63 5:16 1:04 8:32 167 163-172 1425 176 174-178 366 302-395 5/0
0.75 6:15 59 7:51 171 169-172 1341 177 174-178 335 275-386 5/2
0.88 7:13 59 7:49 174 170-177 1359 179 176-184 378 296-418 2/1
1.00 8:10 57 7:37 176 172-179 1341 181 178-186 367 319-392 4/0
1.13 9:02 51 6:52 176 174-177 1208 177 172-180 301 269-331 0/7
1.25 9:54 52 6:57 174 170-177 1210 179 176-182 301 284-311 0/12
1.38 10:49 55 7:21 168 164-171 1234 175 172-178 280 243-322 0/11
1.50 11:51 1:02 8:13 165 162-169 1355 176 172-180 289 261-314 0/3
1.63 12:48 57 7:37 162 160-166 1233 177 172-188 262 228-309 1/6
1.75 13:54 1:06 8:52 166 163-170 1471 179 174-184 352 313-383 4/0
1.88 14:58 1:04 8:33 173 168-176 1478 178 174-180 320 286-363 4/0
2.00 16:04 1:06 8:46 175 173-180 1534 176 174-178 355 329-407 6/0
2.13 17:10 1:06 8:46 178 176-180 1561 176 170-180 335 279-427 6/0
2.25 18:12 1:02 8:13 177 175-180 1454 177 174-180 361 287-406 5/0
2.38 19:17 1:06 8:48 178 176-180 1565 174 172-178 367 330-388 7/0
2.50 20:10 52 7:00 183 180-185 1280 175 170-180 342 284-381 2/2
2.63 21:01 51 6:51 180 175-184 1232 169 164-172 305 276-329 0/11
2.75 21:58 57 7:36 173 165-180 1316 166 158-170 286 238-318 0/10
2.88 22:58 59 7:54 168 162-172 1326 168 162-174 276 243-314 0/9
3.00 24:01 1:03 8:25 169 165-172 1422 171 164-176 269 233-299 0/7
3.13 25:00 59 7:52 163 161-169 1283 173 166-178 295 235-391 2/2
3.14 25:09 9 8:42 170 169-171 1480 175 158-178 426 413-442 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    170 avge / 185 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    36 2.7% 8:32
    33 3.1% 8:28

  • Cadence Distribution

    175 avge / 188 max Stride Length: 115cm

  • Power Distribution

    331W (463 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:43 6:52 43.73% More
    800m 3:34 7:10 47.94% More
    1km 4:32 7:17 49.73% More
    Mile 7:31 7:31 52.20% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:29 7:29 52.38
    5km 24:52 8:00 52.84
    5M 41:11 8:14 52.02
    10km 51:51 8:21 51.59
    10M 1:25:52 8:35 50.98
    Half 1:54:19 8:44 50.43
    20M 2:59:01 8:57 50.36
    Mara 3:58:20 9:06 50.56

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