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Sat 11th Mar 2023 at 9:02am by Alun

Run > parkrun

cold

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Time
20:40
Miles
3.10
Min/mi
6:40
Pacing
93.7%
WAVA
74.07
Stride(cm)
151
Cals
330
Watts
428
Cadence
160
BPM
160
%MHR
92.1
B/mi
1068
Asc(m)
47
Hillscore
3
Surface
Mixed

Notes & Comments

Great Lines parkrun, chasing Noel Lyons all the way around, never closer than 10 seconds. Getting quicker every week.

Split Summary
===
1) 0.62mi - 4:12(6:46/mi) 148/161bpm [1001b/mi] 61cal 454/588W
2) 0.62mi - 4:04(6:33/mi) 162/165bpm [1061b/mi] 66cal 444/537W
3) 0.62mi - 4:01(6:28/mi) 162/166bpm [1047b/mi] 65cal 420/531W
4) 0.62mi - 4:29(7:12/mi) 165/169bpm [1189b/mi] 73cal 407/518W
5) 0.61mi - 3:54(6:23/mi) 164/168bpm [1048b/mi] 65cal 413/547W

4:12 4:04 4:01 4:29 3:54

Pin Map

0mi in 0

Pace

48%

52%

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	45	45	6:01	119 86-135	717	169 158-176	441 131-521	1/2
0.25	1:34	49	6:35	146 136-153	960	163 158-168	506 446-588	7/0
0.38	2:29	54	7:14	155 152-159	1121	160 160-162	454 414-515	3/0
0.50	3:20	51	6:52	159 157-160	1091	159 158-160	424 394-472	4/0
0.63	4:13	53	7:02	160 158-161	1124	159 158-162	454 437-481	6/0
0.75	5:02	49	6:31	162 160-164	1056	162 160-164	429 404-482	3/0
0.88	5:52	50	6:43	161 159-165	1082	159 154-162	420 374-462	2/3
1.00	6:42	50	6:41	161 159-163	1075	162 160-164	501 453-537	5/0
1.13	7:32	49	6:35	163 161-165	1073	159 154-162	433 406-488	2/1
1.25	8:18	47	6:13	162 160-165	1008	161 160-162	437 429-446	0/2
1.38	9:05	47	6:14	162 160-164	1011	163 162-166	432 399-444	0/3
1.50	9:51	46	6:10	162 160-165	1000	164 162-166	395 370-419	0/6
1.63	10:38	47	6:14	161 159-163	1004	161 158-162	419 374-433	0/4
1.75	11:30	51	6:52	161 159-163	1105	159 156-162	406 391-419	1/3
1.88	12:21	51	6:50	163 162-166	1115	156 154-160	446 388-531	2/2
2.00	13:17	56	7:28	165 164-168	1232	155 154-158	385 370-416	1/2
2.13	14:13	56	7:26	166 164-169	1233	155 154-158	423 373-458	5/0
2.25	15:07	55	7:17	166 164-169	1210	154 152-156	415 384-445	5/1
2.38	16:00	52	6:58	165 164-168	1150	157 156-158	393 371-413	2/0
2.50	16:51	51	6:50	163 161-165	1114	158 154-160	431 335-542	4/3
2.63	17:41	50	6:40	165 163-168	1099	157 156-158	446 401-547	4/1
2.75	18:28	47	6:19	165 163-167	1042	159 158-162	417 393-435	0/3
2.88	19:16	48	6:22	164 162-166	1045	162 158-166	389 374-408	0/5
3.00	20:04	48	6:26	164 161-166	1056	161 158-164	394 356-437	0/6
3.10	20:40	36	6:12	164 162-166	1017	160 160-160	400 389-416	0/6

Heart

160/169max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 47m, Range 27m, Flat prediction 20:10

Elevation Graph

Biggest Climbs (m)	Min/mi
22 2.0%	6:49
13 2.1%	7:16
See your biggest climbs

Power

428W (588 max)

Power Graph

Power Bands

Cadence

160 (176 max) Stride Length: 151cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	159	3.1	20:40	6:41
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:32	6:11	55.89%	More
800m	3:05	6:13	66.00%	More
1km	3:52	6:14	69.26%	More
Mile	6:25	6:25	72.27%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:10	6:10	75.15
5km	20:43	6:40	74.05
5M	34:26	6:53	72.74
10km	43:26	6:59	72.05
10M	1:12:11	7:13	71.25
Half	1:36:18	7:21	70.53
20M	2:31:19	7:34	70.27
Mara	3:21:54	7:42	70.45

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