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Sat 3rd Feb 2024 at 9:03am by chunkywizard

Run > parkrun
  • Time
    22:52
  • Miles
    3.15
  • Min/mi
    7:16
  • Pacing
    95.5%
  • WAVA
    66.52
  • Stride(cm)
    126
  • Cals
    324
  • Watts
    362
  • Cadence
    177
  • BPM
    154
  • %MHR
    89.4
  • B/mi
    1116
  • Asc(m)
    82
  • Surface
    Trail

Notes & Comments

Aldenham parkrun. 2 laps on (cracked) tarmac path and uneven woodland trail around a lake. Flat but can get muddy so not the quickest. Loo and cafe near the start and reduced cost parking for runners before 11 (£3).

Split Summary
===
1) 1km - 4:31(4:31/km) 143/155bpm [646b/km] 59cal 343/445W
2) 1km - 4:28(4:28/km) 154/158bpm [689b/km] 64cal 380/408W
3) 1km - 4:27(4:27/km) 157/159bpm [698b/km] 64cal 353/388W
4) 1km - 4:28(4:28/km) 157/160bpm [702b/km] 65cal 365/403W
5) 1km - 4:39(4:39/km) 157/161bpm [731b/km] 67cal 357/407W
6) 0.08km - 18(3:57/km) 161/162bpm [637b/km] 5cal 364/388W
4:31 4:28 4:27 4:28 4:39 18
Bowman 🇸🇪
Well raced sir!
Velociraptor
Well done :)
Groundhog
Nice looking route and not one I've heard of.
RRR-CAZ 🇬🇧
Nice one had to shrink map to see where it is………
DocM
Haven't done aldenham for quite a few years. I must be due to revisit it. Lovely pacing
chunkywizard
This one is just inside the M25 near Watford. Next one in that direction is Canon's Park which is on my list.

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 53 53 7:00 115 84-139 806 183 178-190 381 340-445 0/2
0.25 1:47 54 7:12 146 140-151 1050 178 174-180 334 326-345 0/1
0.38 2:44 57 7:39 150 143-154 1147 175 174-176 331 322-347 1/2
0.50 3:39 55 7:19 152 148-155 1112 175 170-180 358 332-400 2/2
0.63 4:32 53 7:04 152 147-155 1074 179 174-186 362 328-400 1/1
0.75 5:24 53 7:01 154 150-156 1081 176 174-178 381 363-400 0/1
0.88 6:19 54 7:16 150 149-152 1090 177 174-178 395 387-408 1/1
1.00 7:11 52 6:57 152 150-156 1057 179 176-184 380 366-400 2/2
1.13 8:05 54 7:10 157 156-158 1126 178 174-184 375 357-401 1/1
1.25 9:01 56 7:29 156 155-158 1167 177 174-178 370 338-395 2/0
1.38 9:53 52 6:56 157 156-158 1088 177 176-178 347 334-366 1/1
1.50 10:48 55 7:19 157 155-158 1149 176 174-180 344 328-359 1/2
1.63 11:45 57 7:36 156 155-157 1185 176 174-178 367 346-388 1/1
1.75 12:39 55 7:17 157 155-158 1144 176 174-178 347 322-384 2/1
1.88 13:30 50 6:41 158 156-159 1057 181 174-186 360 345-377 2/1
2.00 14:21 52 6:54 159 158-160 1096 179 176-184 359 350-383 0/2
2.13 15:16 55 7:20 157 156-159 1151 177 174-180 360 354-386 3/0
2.25 16:09 53 7:06 157 156-158 1114 175 172-176 375 342-403 1/4
2.38 17:05 56 7:27 157 155-158 1169 174 172-176 358 347-371 2/1
2.50 18:00 55 7:17 156 155-157 1135 175 172-178 373 357-387 0/1
2.63 18:55 55 7:19 156 153-157 1140 174 168-178 393 383-407 1/1
2.75 19:53 58 7:44 155 154-156 1198 174 168-178 347 323-382 2/2
2.88 20:50 57 7:36 158 155-161 1201 174 172-176 355 331-374 2/1
3.00 21:46 56 7:31 159 158-160 1196 174 172-176 346 312-387 1/1
3.13 22:40 54 7:14 159 158-161 1150 178 174-182 346 327-373 1/1
3.15 22:51 11 6:22 162 161-162 1030 179 178-182 363 351-388 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    154 avge / 162 max Delete HR Trace

  • Cadence Distribution

    177 avge / 190 max Stride Length: 126cm

  • Power Distribution

    362W (445 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:40 6:44 50.33% More
    800m 3:27 6:56 57.63% More
    1km 4:23 7:03 59.77% More
    Mile 7:07 7:07 63.24% More
    5k 22:31 7:15 66.44% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:39 6:39 67.74
    5km 22:32 7:15 66.41
    5M 37:37 7:31 64.89
    10km 47:32 7:39 64.13
    10M 1:19:20 7:56 63.11
    Half 1:46:07 8:06 62.27
    20M 2:47:22 8:22 61.77
    Mara 3:43:51 8:33 61.75

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