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Sat 20th Jul 2019 at 8:00am by ascoey

Run > parkrun
  • Time
    26:13
  • Miles
    3.09
  • Min/mi
    8:29
  • Pacing
    93.9%
  • WAVA
    53.65
  • Stride(cm)
    110
  • Cals
    569
  • Cadence
    172
  • BPM
    144
  • %MHR
    85.3
  • B/mi
    1223
  • Asc(m)
    51
  • Surface
    Mixed

Notes & Comments

A big step forward. Not just because of the time but also because of how it felt and it felt controlled.

I'd say that this was a tempo run, which actually really excites me. Knowing that I could have gone a bit further at this pace is fascinating as it should also mean I can go a bit faster as well.

Another lb or two this week should help an improvement in time next week.

Split Summary
===
1) 0m - 7(23:33/m) 91/92bpm 2.55/0.54mph
2) 3.08m - 26:06(8:28/m) 145/161bpm 569cal 7.08/7.7mph
7 26:06

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 1:09 1:09 9:09 114 91-132 1044 174 170-178 2/1
0.25 2:12 1:03 8:24 133 131-134 1117 170 168-174 2/1
0.38 3:19 1:08 9:02 133 132-135 1202 172 166-178 0/1
0.50 4:21 1:01 8:10 136 133-137 1110 170 168-176 2/2
0.63 5:27 1:06 8:49 138 137-140 1216 171 168-178 1/3
0.75 6:33 1:07 8:53 140 137-142 1243 170 166-176 4/3
0.88 7:40 1:07 8:55 140 138-142 1248 170 168-172 1/2
1.00 8:45 1:05 8:37 141 140-142 1215 170 164-176 1/2
1.13 9:46 1:01 8:08 142 140-143 1155 171 168-176 3/5
1.25 10:49 1:03 8:25 144 142-145 1213 173 170-178 3/0
1.38 11:55 1:06 8:47 145 144-146 1274 171 170-172 3/2
1.50 12:58 1:03 8:27 145 144-146 1224 172 168-178 1/2
1.63 14:04 1:06 8:48 147 147-149 1292 171 168-178 2/0
1.75 15:10 1:06 8:44 148 148-149 1293 172 170-178 2/0
1.88 16:12 1:03 8:20 150 148-151 1251 174 170-180 1/2
2.00 17:12 1:00 8:01 150 149-151 1201 175 170-180 0/2
2.13 18:11 59 7:49 151 150-152 1182 174 172-176 0/2
2.25 19:14 1:03 8:21 151 150-152 1261 171 168-174 2/1
2.38 20:14 1:00 8:00 152 151-153 1215 173 168-184 2/3
2.50 21:16 1:02 8:19 152 151-154 1264 172 170-176 1/3
2.63 22:21 1:05 8:38 154 154-155 1329 172 170-176 5/4
2.75 23:29 1:08 9:07 155 154-156 1414 172 168-180 1/0
2.88 24:29 1:00 7:58 155 154-157 1236 173 168-182 1/2
3.00 25:32 1:03 8:22 158 157-160 1322 175 170-184 2/3
3.09 26:14 42 8:05 160 159-161 1293 174 172-178 3/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    144 avge / 161 max Delete HR Trace

  • Cadence Distribution

    172 avge / 184 max Stride Length: 110cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:57 7:51 41.17% More
    800m 3:58 7:59 47.15% More
    1km 5:00 8:03 49.24% More
    Mile 8:15 8:15 51.22% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:38 7:38 55.40
    5km 26:22 8:29 53.68
    5M 44:23 8:53 51.90
    10km 56:17 9:03 51.06
    10M 1:34:43 9:28 49.76
    Half 2:07:16 9:43 48.84
    20M 3:22:10 10:07 48.03
    Mara 4:31:38 10:22 47.74

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