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Sat 21st Sep 2024 at 9:00am by Gooner
Run > parkrun
breezy
-
Time
36:18
-
Miles
3.09
-
Min/mi
11:45
-
Pacing
76.7%
-
WAVA
36.57
-
Stride(cm)
88
-
Cals
496
-
Watts
338
-
Cadence
157
-
BPM
158
-
%MHR
80.7
-
B/mi
1857
-
Asc(m)
104
-
Hillscore
11
-
Surface
Track
Notes & Comments
1 comments
Had to do it whilst here for Equinox. A very tough hill in the middle but good atmosphere. Hope my legs don't regret it later 🙈😂
1) 1mi - 11:38(11:38/mi) 159/176bpm [1850b/mi] 159cal 326/429W
2) 1mi - 13:00(13:00/mi) 152/162bpm [1977b/mi] 167cal 301/433W
3) 1mi - 10:32(10:32/mi) 163/170bpm [1718b/mi] 153cal 382/486W
4) 0.09mi - 1:07(12:00/mi) 170/174bpm [2040b/mi] 17cal 444/480W
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 |
1:26 |
1:26 |
11:31 |
146 115-163 |
1681 |
160 106-166 |
268 137-311 |
0/13 |
0.25 |
2:48 |
1:21 |
10:51 |
167 163-169 |
1812 |
164 162-166 |
303 282-317 |
0/10 |
0.38 |
4:10 |
1:22 |
10:59 |
168 166-171 |
1846 |
166 164-170 |
322 309-334 |
0/4 |
0.50 |
5:34 |
1:23 |
11:07 |
173 169-176 |
1924 |
167 164-170 |
353 333-371 |
2/0 |
0.63 |
7:00 |
1:27 |
11:34 |
165 151-176 |
1908 |
166 164-170 |
327 311-350 |
1/1 |
0.75 |
8:28 |
1:28 |
11:41 |
151 149-153 |
1764 |
166 162-168 |
319 310-327 |
2/0 |
0.88 |
9:57 |
1:29 |
11:52 |
153 151-154 |
1816 |
166 162-168 |
332 320-357 |
3/0 |
1.00 |
11:38 |
1:41 |
13:25 |
155 153-158 |
2079 |
161 158-168 |
396 337-429 |
12/0 |
1.13 |
13:43 |
2:05 |
16:44 |
156 149-162 |
2609 |
125 110-162 |
296 228-433 |
11/0 |
1.25 |
15:52 |
2:09 |
17:13 |
148 146-149 |
2548 |
115 112-118 |
268 246-291 |
10/0 |
1.38 |
17:58 |
2:06 |
16:48 |
148 146-151 |
2486 |
121 114-164 |
283 214-342 |
12/0 |
1.50 |
20:01 |
2:03 |
16:23 |
148 144-152 |
2425 |
131 110-238 |
277 203-380 |
14/0 |
1.63 |
21:31 |
1:30 |
11:57 |
149 144-155 |
1782 |
151 118-172 |
294 193-362 |
8/0 |
1.75 |
22:40 |
1:09 |
9:15 |
158 156-160 |
1461 |
169 166-172 |
373 331-408 |
7/0 |
1.88 |
23:39 |
59 |
7:51 |
158 156-158 |
1241 |
170 166-174 |
350 317-396 |
1/11 |
2.00 |
24:38 |
59 |
7:50 |
158 156-161 |
1238 |
172 170-174 |
365 349-384 |
0/18 |
2.13 |
25:37 |
59 |
7:56 |
163 161-166 |
1292 |
174 170-176 |
370 342-400 |
0/24 |
2.25 |
26:45 |
1:08 |
9:05 |
163 160-167 |
1480 |
172 168-174 |
408 364-486 |
1/20 |
2.38 |
28:07 |
1:21 |
10:51 |
162 160-163 |
1756 |
169 166-172 |
355 342-386 |
1/4 |
2.50 |
29:30 |
1:24 |
11:09 |
160 158-162 |
1783 |
169 168-174 |
354 337-381 |
1/2 |
2.63 |
30:51 |
1:21 |
10:48 |
161 160-163 |
1738 |
171 168-174 |
354 342-370 |
1/3 |
2.75 |
32:11 |
1:20 |
10:41 |
162 161-163 |
1730 |
171 168-172 |
367 351-408 |
2/3 |
2.88 |
33:36 |
1:25 |
11:21 |
166 161-169 |
1884 |
170 168-172 |
412 378-451 |
5/0 |
3.00 |
35:10 |
1:34 |
12:32 |
168 166-170 |
2105 |
170 168-172 |
426 384-462 |
10/0 |
3.09 |
36:17 |
1:07 |
12:04 |
170 167-174 |
2050 |
170 168-174 |
444 418-480 |
9/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
79.1 |
167 |
2.7 |
28:43 |
10:49 |
Walk |
20.9 |
115 |
0.4 |
7:34 |
17:19 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
100m |
28 |
7:28 |
36.30% |
More |
200m |
57 |
7:42 |
37.84% |
More |
400m |
1:56 |
7:46 |
39.27% |
More |
800m |
4:02 |
8:06 |
43.16% |
More |
1km |
5:09 |
8:17 |
44.54% |
More |
Mile |
9:15 |
9:15 |
42.84% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:45 |
10:45 |
36.86 |
5km |
36:31 |
11:45 |
36.50 |
5M |
1:01:00 |
12:12 |
35.53 |
10km |
1:17:07 |
12:25 |
35.05 |
10M |
2:08:49 |
12:53 |
34.34 |
Half |
2:52:22 |
13:09 |
33.81 |
20M |
4:32:02 |
13:36 |
33.41 |
Mara |
6:04:00 |
13:54 |
33.32 |
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Well done! 👏 And good luck for Equinox! 🍀