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Sat 4th Nov 2023 at 9:04am by Sampson

Run > parkrun
  • Good
  • rain
  • cold
  • Time
    25:00
  • Miles
    3.14
  • Min/mi
    7:58
  • Pacing
    91.1%
  • WAVA
    52.83
  • Stride(cm)
    118
  • Cals
    319
  • Watts
    341
  • Cadence
    171
  • BPM
    157
  • %MHR
    80.7
  • B/mi
    1252
  • Asc(m)
    66
  • Hillscore
    7
  • Surface
    Mixed

Notes & Comments

First time pacing, with Crystal Palace Fun Runners. 25 minutes. Nailed it! Very wet, but still good fun, and enjoyed receiving the thanks at the end from people keeping up with me.

Split Summary
===
1) 1km - 5:11(5:11/km) 120/142bpm [622b/km] 53cal 344/429W
2) 1km - 4:47(4:47/km) 153/182bpm [733b/km] 60cal 346/422W
3) 1km - 4:58(4:58/km) 170/182bpm [843b/km] 68cal 317/376W
4) 1km - 5:10(5:10/km) 167/181bpm [864b/km] 69cal 334/384W
5) 1km - 4:36(4:36/km) 177/184bpm [814b/km] 65cal 349/458W
6) 0.06km - 17(5:14/km) 183/184bpm [958b/km] 4cal 288/295W
5:11 4:47 4:58 5:10 4:36 17
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

4% 12% 31% 22% 8% 24%

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 1:07 1:07 8:58 94 62-112 843 167 162-172 330 269-407 5/1
0.25 2:09 1:02 8:17 123 113-125 1018 160 82-170 361 225-427 5/0
0.38 3:11 1:01 8:12 124 123-125 1016 169 166-174 376 345-420 8/0
0.50 4:14 1:03 8:23 128 125-133 1073 165 86-176 352 192-429 6/0
0.63 5:12 59 7:49 136 133-142 1063 172 88-178 380 249-416 6/0
0.75 6:10 58 7:40 139 136-140 1067 175 170-178 369 321-422 5/2
0.88 7:09 59 7:55 138 136-140 1093 175 172-176 356 315-397 3/1
1.00 8:10 1:01 8:09 146 138-153 1190 178 174-182 334 317-358 4/0
1.13 9:07 56 7:32 164 153-176 1235 176 172-180 336 311-363 0/4
1.25 10:00 54 7:09 182 177-182 1300 173 172-176 334 317-345 0/9
1.38 10:57 56 7:31 178 170-182 1338 171 164-176 333 294-375 0/11
1.50 11:55 58 7:43 168 166-171 1295 169 160-174 345 319-373 1/7
1.63 12:53 58 7:48 169 168-170 1318 169 160-176 304 265-356 0/9
1.75 13:58 1:05 8:36 168 166-169 1446 180 174-186 292 285-300 2/1
1.88 15:01 1:03 8:27 168 167-170 1419 178 172-184 318 290-376 4/0
2.00 16:06 1:06 8:44 170 169-171 1485 177 174-180 334 292-364 6/0
2.13 17:13 1:06 8:50 168 167-169 1485 173 170-176 314 278-378 6/0
2.25 18:14 1:01 8:09 165 161-169 1346 174 170-176 332 277-371 3/2
2.38 19:17 1:03 8:23 165 163-168 1383 175 172-176 342 311-384 6/0
2.50 20:12 55 7:21 170 166-181 1249 171 160-176 349 313-374 2/1
2.63 21:02 50 6:40 178 177-178 1185 162 160-164 368 316-449 0/11
2.75 21:53 51 6:50 177 175-179 1208 158 144-170 379 318-458 2/15
2.88 22:47 54 7:11 175 173-176 1258 161 156-168 369 339-386 0/8
3.00 23:46 59 7:54 176 173-177 1389 168 158-176 332 263-384 1/7
3.13 24:51 1:05 8:42 179 175-184 1557 174 172-176 302 279-324 2/3
3.14 24:59 8 8:01 182 182-182 1460 174 174-176 290 288-295 1/0

Heart

157/184max
  • Show Beats/Mile

Elevation

Asc 66m, Range 55m, Flat prediction 23:41
Elevation Graph
Biggest Climbs (m) Min/mi
39 2.5% 8:09
16 2.3% 8:46
12 2.6% 8:09
See your biggest climbs

Power

341W (458 max)
Power Graph
Power Bands

Cadence

171 (186 max) Stride Length: 118cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.2 171 3.1 24:47 7:57
Walk 0.8 84 0 12 8:21

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:39 6:39 44.90% More
800m 3:28 6:59 48.66% More
1km 4:27 7:10 50.22% More
Mile 7:35 7:35 51.44% More
5k 24:41 7:57 52.86% More

Predictions

Dist Time Per Mile WAVA
1M 7:26 7:26 52.51
5km 24:43 7:57 52.78
5M 40:56 8:11 52.08
10km 51:32 8:18 51.70
10M 1:25:21 8:32 51.08
Half 1:53:38 8:40 50.53
20M 2:57:57 8:54 50.57
Mara 3:56:55 9:03 50.86

Bespoke Fields

Amend your bespoke fields
Music None

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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