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Sat 10th Sep 2016 at 8:00am by lildude

Run > parkrun
  • Good
  • drizzle
  • breezy
  • Time
    17:20
  • Miles
    3.09
  • Min/mi
    5:37
  • Pacing
    94.9%
  • WAVA
    76.03
  • Stride(cm)
    152
  • Cals
    292
  • Cadence
    189
  • BPM
    178
  • %MHR
    89.8
  • B/mi
    997
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Reading parkrun (2nd)

I'm closing in on the end of my heeeeawg training program for Berlin and given the week at altitude last week and how great I felt, I decided to push things a bit today to see how I'd get on.

Managed to keep a pretty good fast pace for all but the 4th km, which includes the little "rise", and finished strong in a time that ties with my best for the season which I did on tar in Singapore. Given it was breezy and a bit wet, I'm pretty sure I could have gone quicker... especially if I didn't slack a little on the 4th km.

Feeling good and confident about Berlin. Only two weeks to go.
3:24 3:29 3:25 3:36 3:27

Map
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0mi in 0

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 39 39 5:09 132 96-161 679 184 116-200 0/1
0.25 1:19 41 5:26 164 162-167 891 192 190-192 0/1
0.38 2:02 43 5:40 170 167-171 964 194 192-198 0/0
0.50 2:43 41 5:25 172 170-174 932 194 188-198 0/0
0.63 3:24 42 5:32 175 174-176 969 193 178-200 2/0
0.75 4:04 40 5:22 176 176-177 945 194 178-198 0/1
0.88 4:48 44 5:51 178 177-178 1042 192 182-194 1/1
1.00 5:31 42 5:39 179 178-180 1011 191 176-196 0/0
1.13 6:12 42 5:33 180 179-181 998 188 176-194 2/1
1.25 6:55 43 5:43 181 180-181 1035 192 190-194 0/3
1.38 7:39 44 5:50 181 180-181 1056 191 190-194 0/1
1.50 8:18 40 5:17 182 181-183 961 189 170-198 0/1
1.63 8:58 39 5:15 184 183-185 968 193 192-196 0/0
1.75 9:39 41 5:29 184 184-185 1010 193 192-194 1/0
1.88 10:20 41 5:29 184 184-185 1008 190 188-192 1/1
2.00 11:03 43 5:43 184 181-185 1053 188 180-190 1/0
2.13 11:49 46 6:08 183 180-184 1121 187 182-188 0/1
2.25 12:31 42 5:33 184 184-185 1021 187 184-190 2/1
2.38 13:13 43 5:41 185 185-186 1052 187 184-190 1/2
2.50 13:58 45 6:01 186 185-186 1120 186 184-190 1/1
2.63 14:40 42 5:34 185 185-186 1030 186 180-190 0/2
2.75 15:24 44 5:54 185 185-186 1091 187 182-190 0/0
2.88 16:09 44 5:53 186 185-187 1095 185 184-188 0/0
3.00 16:50 42 5:32 187 186-187 1036 185 184-186 1/0
3.10 17:20 30 5:14 188 186-189 983 187 184-190 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    178 avge / 189 max Delete HR Trace

  • Cadence Distribution

    189 avge / 200 max Stride Length: 152cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.7 189 3.1 17:17 5:36
    Walk 0.3 116 0 3 5:28

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:18 5:13 58.03% More
    800m 2:40 5:22 64.57% More
    1km 3:22 5:25 67.50% More
    Mile 5:29 5:29 71.77% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:19 5:19 74.10
    5km 17:26 5:37 75.91
    5M 28:42 5:44 75.06
    10km 36:02 5:48 74.59
    10M 59:19 5:56 74.15
    Half 1:18:43 6:01 73.61
    20M 2:02:37 6:08 73.76
    Mara 2:42:42 6:13 74.21
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