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Thu 5th Jun 2025 at 7:29pm by Sampson

Run > General

Assembly League - Crystal Palace

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Time
19:54
Miles
3.15
Min/mi
6:19
Pacing
91.3%
WAVA
67.32
Stride(cm)
147
Cals
314
Watts
419
Cadence
173
BPM
192
%MHR
98.5
B/mi
1214
Asc(m)
72
Hillscore
7
Surface
Road

Notes & Comments

1) 1km - 4:04(4:04/km) 166/196bpm [675b/km] 55cal 452/581W
2) 1km - 3:49(3:49/km) 198/199bpm [754b/km] 62cal 407/540W
3) 1km - 3:50(3:50/km) 198/200bpm [758b/km] 62cal 404/506W
4) 1km - 4:20(4:20/km) 200/203bpm [866b/km] 71cal 422/504W
5) 1km - 3:38(3:38/km) 199/207bpm [724b/km] 60cal 394/498W
6) 0.06km - 13(3:33/km) 207/208bpm [735b/km] 4cal 567/618W

4:04 3:49 3:50 4:20 3:38 13

Pin Map

Crystal Palace Parkrun (winter)

0mi in 0

Pace

94%

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	48	48	6:26	133 118-151	856	187 140-200	438 7-581	7/0
0.25	1:35	47	6:12	149 142-153	924	184 180-188	454 422-517	5/0
0.38	2:25	51	6:45	161 153-171	1087	180 176-184	459 425-514	7/0
0.50	3:16	50	6:41	190 172-195	1270	177 174-186	475 403-561	7/0
0.63	4:05	49	6:32	195 193-196	1274	175 174-178	443 392-477	4/0
0.75	4:52	47	6:18	197 196-198	1242	176 170-178	475 420-540	5/3
0.88	5:40	48	6:28	197 196-198	1273	175 174-178	388 357-433	2/3
1.00	6:28	48	6:22	199 198-199	1266	176 174-178	416 370-489	4/1
1.13	7:12	44	5:51	198 197-199	1160	173 170-176	392 321-463	1/5
1.25	7:54	42	5:37	198 198-198	1112	172 170-174	360 322-429	0/10
1.38	8:36	42	5:37	197 196-198	1105	173 170-178	359 319-409	0/12
1.50	9:23	47	6:12	198 196-199	1229	176 170-180	399 336-469	1/4
1.63	10:07	44	5:53	197 196-198	1159	171 160-180	401 354-451	0/8
1.75	10:55	48	6:28	198 197-199	1280	177 174-184	458 420-506	5/0
1.88	11:46	51	6:44	199 199-201	1340	174 168-178	397 346-468	2/1
2.00	12:41	55	7:22	199 198-201	1465	170 166-176	407 387-479	5/0
2.13	13:34	54	7:08	199 198-201	1420	170 164-176	433 397-504	5/1
2.25	14:27	52	6:59	201 199-202	1403	173 168-174	432 361-502	6/0
2.38	15:20	53	7:05	201 200-203	1424	171 164-176	435 385-468	6/0
2.50	16:06	46	6:08	202 201-202	1239	171 164-176	401 364-428	4/1
2.63	16:48	42	5:39	199 197-201	1123	167 164-168	348 325-369	0/9
2.75	17:33	44	5:55	198 198-199	1171	163 156-172	373 326-425	0/11
2.88	18:17	45	5:58	197 197-198	1177	165 160-172	383 341-437	0/8
3.00	19:02	45	5:58	199 198-200	1188	168 160-174	432 366-489	1/7
3.13	19:45	43	5:40	204 200-208	1157	168 164-174	452 363-563	3/2
3.15	19:53	8	6:40	208 207-208	1385	168 166-168	587 559-618	2/0

Heart

192/208max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 72m, Range 40m, Flat prediction 18:45

Elevation Graph

Biggest Climbs (m)	Min/mi
35 3.2%	6:31
32 2.5%	6:55
See your biggest climbs

Power

419W (618 max)

Power Graph

Power Bands

Cadence

173 (200 max) Stride Length: 147cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	175	3.1	19:53	6:19
Walk	0.0	165	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:24	5:36	54.04%	More
800m	2:52	5:47	59.97%	More
1km	3:37	5:49	62.88%	More
Mile	5:59	5:59	65.86%	More
5k	19:36	6:19	67.50%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:54	5:54	66.77
5km	19:37	6:19	67.46
5M	32:29	6:30	66.32
10km	40:53	6:35	65.74
10M	1:07:43	6:46	64.95
Half	1:30:09	6:53	64.27
20M	2:21:10	7:04	64.07
Mara	3:07:57	7:10	64.24

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