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Sat 25th Mar 2023 at 8:36am by Alun

Run > parkrun
  • Good
  • v windy
  • Time
    57:10
  • Miles
    7.24
  • Min/mi
    7:54
  • Pacing
    0%
  • WAVA
    64.19
  • Stride(cm)
    131
  • Cals
    776
  • Watts
    378
  • Cadence
    156
  • BPM
    138
  • %MHR
    79.6
  • B/mi
    1093
  • Asc(m)
    173
  • Hillscore
    13
  • Surface
    Mixed

Notes & Comments

parkrun Plus
Darland to the Lines with Gareth Williams​ and Dean parkinson​, Great Lines parkrun with M&M (20:13) into a roaring gale up the hill towards the memorial, worked hard into the wind but stayed relaxed, stretched out back down the hill towards the finish (16th), happy with my fastest time since before the injury.
Run back to Darland with Gareth Williams​, Dean parkinson​, Jamie Walsh​ & Neill Wright​ and home for breakfast.

Split Summary
===
1) 0.62mi - 5:21(8:37/mi) 117/130bpm [1007b/mi] 63cal 350/477W
2) 0.62mi - 5:23(8:39/mi) 122/140bpm [1055b/mi] 65cal 352/455W
3) 0.62mi - 5:06(8:13/mi) 122/132bpm [1002b/mi] 61cal 335/401W
4) 0.26mi - 2:06(8:14/mi) 125/131bpm [1029b/mi] 26cal 338/458W
5) 0.62mi - 4:12(6:46/mi) 142/159bpm [962b/mi] 60cal 485/630W
6) 0.62mi - 4:07(6:37/mi) 158/161bpm [1046b/mi] 65cal 431/523W
7) 0.62mi - 3:46(6:04/mi) 159/162bpm [963b/mi] 60cal 442/699W
8) 0.62mi - 4:27(7:09/mi) 164/168bpm [1173b/mi] 73cal 468/613W
9) 0.62mi - 3:38(5:51/mi) 166/172bpm [970b/mi] 61cal 395/460W
10) 0.01mi - 5(6:35/mi) 167/168bpm [1099b/mi] 1cal 397/400W
11) 0.62mi - 6:10(9:55/mi) 136/167bpm [1350b/mi] 81cal 337/532W
12) 0.62mi - 6:02(9:43/mi) 133/144bpm [1292b/mi] 74cal 322/428W
13) 0.62mi - 5:32(8:54/mi) 134/143bpm [1193b/mi] 70cal 337/441W
14) 0.14mi - 1:14(9:09/mi) 139/142bpm [1271b/mi] 16cal 376/442W
5:21 5:23 5:06 2:06 4:12 4:07 3:46 4:27 3:38 5 6:10 6:02 5:32 1:14
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

9% 24% 25% 19% 21% 3%

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.
0.25 2:13 2:13 8:54 111 80-126 988 153 144-160 333 21-477 5/8
0.50 4:21 2:07 8:29 119 112-125 1009 154 152-158 358 258-455 5/10
0.75 6:22 2:01 8:05 123 113-130 994 155 152-158 352 297-453 5/13
1.00 8:29 2:07 8:27 114 108-120 962 151 144-154 335 274-410 4/21
1.25 10:47 2:18 9:13 132 121-140 1217 152 148-156 379 324-455 11/4
1.50 12:50 2:03 8:14 126 119-132 1037 152 150-156 356 305-401 9/8
1.75 14:53 2:03 8:10 118 114-125 964 148 146-150 314 278-341 5/11
2.00 16:54 2:02 8:07 122 116-127 989 151 148-154 331 281-383 2/14
2.25 32:42 15:47 +14:04 1:03:08 117 73-133 7387 161 146-182 373 96-458 4/11
2.50 34:29 1:47 7:10 145 134-151 1038 163 160-168 534 433-630 8/7
2.75 36:16 1:47 7:10 155 150-159 1110 161 160-164 488 393-567 20/5
3.00 37:59 1:43 6:50 158 155-161 1081 162 156-166 460 306-523 9/6
3.25 39:39 1:40 6:39 157 155-159 1044 163 160-164 431 356-522 10/10
3.50 41:09 1:30 5:59 158 156-159 946 166 164-168 358 338-389 0/23
3.75 42:38 1:29 5:57 159 157-162 945 166 164-168 401 361-453 8/12
4.00 44:12 1:34 6:17 160 157-162 1005 163 160-168 525 363-699 15/2
4.25 46:03 1:51 7:22 164 160-168 1209 159 156-162 498 384-613 12/4
4.50 47:52 1:49 7:17 166 164-168 1208 159 156-162 465 422-516 5/15
4.75 49:25 1:33 6:13 165 163-168 1026 164 158-168 406 299-450 2/21
5.00 50:53 1:28 5:51 166 164-168 972 166 164-168 383 341-438 14/18
5.25 52:21 1:28 5:52 166 163-172 974 166 108-174 385 195-460 12/2
5.50 1:12:48 20:27 +17:51 1:21:49 131 88-165 10718 142 72-160 305 13-532 14/2
5.75 1:15:13 2:25 9:40 139 136-141 1344 155 152-160 377 336-442 7/13
6.00 1:17:38 2:25 9:40 133 118-142 1286 151 144-160 289 185-388 5/7
6.25 1:20:01 2:23 9:31 129 121-134 1228 152 146-164 307 165-423 20/6
6.50 1:22:26 2:25 9:39 140 130-144 1351 152 150-154 378 295-428 11/1
6.75 1:24:35 2:10 8:40 137 133-143 1186 152 150-154 326 298-366 3/4
7.00 1:26:51 2:16 9:03 132 129-136 1194 150 146-154 336 300-420 5/6
7.24 1:29:04 2:13 9:15 136 130-142 1257 150 146-154 368 277-442 12/3

Heart

138/172max
  • Show Beats/Mile

Elevation

Asc 173m, Range 77m, Flat prediction 56:21
Elevation Graph
Biggest Climbs (m) Min/mi
31 3.0% 7:08
27 4.8% 9:33
25 3.4% 9:26
18 3.3% 7:04
14 3.4% 6:56
13 4.4% 9:23
See your biggest climbs

Power

378W (699 max)
Power Graph
Power Bands

Cadence

156 (182 max) Stride Length: 131cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 59.6 157 6.7 47:23 9:10
Walk 26.7 141 0.5 27:33 50:52
Still 0.1 - - 5 -
Pause 13.6 - - 14:04 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:24 5:38 61.27% More
800m 2:52 5:46 71.18% More
1km 3:37 5:49 74.24% More
Mile 6:10 6:10 75.17% More
5k 20:08 6:29 76.20% More
5 miles 50:06 10:01 49.99% More
10k 1:19:35 12:48 39.33% More

Predictions

Dist Time Per Mile WAVA
1M 6:54 6:54 67.16
5km 23:10 7:27 66.22
5M 38:30 7:42 65.06
10km 48:33 7:49 64.46
10M 1:20:43 8:04 63.72
Half 1:47:41 8:13 63.07
20M 2:49:12 8:28 62.84
Mara 3:45:45 8:37 63.01
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