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Sat 3rd Dec 2016 at 9:00am by wAckie Racer

Run > parkrun
  • Time
    23:05
  • Miles
    3.04
  • Min/mi
    7:36
  • Pacing
    90.8%
  • WAVA
    62.84
  • Stride(cm)
    123
  • Cals
    379
  • Cadence
    172
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Burnage parkrun #226. Knee OK and had time for a warm up so no breathing issues , just a lack of fitness & speed from 6 weeks of lost training , which I can now get to work on :-). #lightattheendofthetunnel
===
1) 0.62m - 4:32(7:17/m) 75cal 8.23/9.31mph
2) 0.62m - 4:52(7:49/m) 79cal 7.67/8.45mph
3) 0.62m - 4:37(7:26/m) 78cal 8.08/8.62mph
4) 0.62m - 4:47(7:41/m) 76cal 7.81/8.45mph
5) 0.56m - 4:19(7:45/m) 71cal 7.74/8.7mph
4:32 4:52 4:37 4:47 4:19
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

2% 4% 37% 53% 4%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad.
0.13 54 54 7:11 182 178-188
0.25 1:50 56 7:26 177 172-182
0.38 2:41 52 6:53 174 172-178
0.50 3:38 57 7:34 174 170-180
0.63 4:32 54 7:15 175 168-178
0.75 5:27 54 7:15 176 172-180
0.88 6:20 53 7:05 172 168-178
1.00 7:21 1:01 8:07 170 168-172
1.13 8:28 1:07 8:59 170 168-172
1.25 9:26 58 7:41 169 166-174
1.38 10:25 59 7:54 168 164-170
1.50 11:23 58 7:41 169 166-172
1.63 12:17 54 7:11 170 168-172
1.75 13:10 53 7:07 170 168-172
1.88 14:05 55 7:23 171 168-174
2.00 15:00 55 7:21 172 166-178
2.13 15:53 53 7:04 169 168-170
2.25 16:59 1:05 8:41 171 168-178
2.38 17:57 58 7:47 170 166-172
2.50 18:51 54 7:10 170 168-174
2.63 19:49 58 7:45 169 164-172
2.75 20:48 59 7:51 171 168-174
2.88 21:44 56 7:25 172 172-174
3.00 22:42 58 7:44 172 168-176
3.04 23:05 23 9:32 174 172-174

Cadence

172 (188 max) Stride Length: 123cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 171 3 23:05 7:35
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:44 6:57 48.43% More
800m 3:32 7:07 55.72% More
1km 4:26 7:07 58.58% More
Mile 7:18 7:18 61.20% More

Predictions

Dist Time Per Mile WAVA
1M 7:06 7:06 62.86
5km 23:37 7:36 62.85
5M 39:07 7:49 61.87
10km 49:15 7:56 61.36
10M 1:21:33 8:09 60.85
Half 1:48:35 8:17 60.31
20M 2:50:02 8:30 60.24
Mara 3:46:23 8:38 60.49

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