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Sat 20th Apr 2024 at 9:03am by IdrisTheDragon

Run > parkrun
  • Time
    30:16
  • Miles
    3.09
  • Min/mi
    9:48
  • Pacing
    85.6%
  • WAVA
    51.93
  • Stride(cm)
    92
  • Cals
    309
  • Watts
    250
  • Cadence
    178
  • BPM
    148
  • %MHR
    82.1
  • B/mi
    1447
  • Asc(m)
    67
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

Various ups and downs in this one lap parkrun. Did some walking on the hills but must have run nicely down the other sides 😃

1) 1km - 6:01(6:01/km) 131/147bpm [788b/km] 56cal 235/305W
2) 1km - 6:28(6:28/km) 147/155bpm [951b/km] 66cal 259/368W
3) 1km - 5:53(5:53/km) 149/156bpm [876b/km] 61cal 235/357W
4) 1km - 6:21(6:21/km) 153/159bpm [971b/km] 66cal 244/341W
5) 0.97km - 5:33(5:42/km) 159/163bpm [907b/km] 60cal 256/378W
6:01 6:28 5:53 6:21 5:33
Sombrero
Well done, tough course isn't it?
IdrisTheDragon
Thank you - yes was pretty tough in places. Think it would be easier another time knowing what’s coming next (and probably also if I did a bit more ie any hill training!)
Jaks
Well done 👏

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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. Power Watts Watts Ascent mtrs Asc.
0.13 1:23 1:23 11:01 100 70-118 1102 186 170-190 265 5-299 2/1
0.25 2:37 1:14 9:51 127 118-147 1251 181 178-184 251 215-305 4/3
0.38 3:45 1:08 9:06 145 143-146 1320 182 178-186 205 180-236 1/11
0.50 4:54 1:09 9:12 144 142-147 1325 182 178-186 248 225-267 0/3
0.63 6:02 1:08 9:05 146 144-147 1325 181 178-184 243 233-251 1/1
0.75 7:15 1:13 9:43 146 145-147 1418 179 176-184 233 224-245 1/1
0.88 8:28 1:14 9:49 145 142-147 1423 182 178-186 241 216-272 2/1
1.00 9:41 1:12 9:38 147 146-149 1416 180 178-182 253 243-263 1/1
1.13 11:00 1:19 10:35 149 146-155 1576 177 174-180 316 248-368 12/0
1.25 12:33 1:33 12:24 147 140-155 1822 156 132-188 257 170-346 10/0
1.38 13:38 1:05 8:39 142 141-144 1229 182 176-186 203 176-248 0/14
1.50 14:54 1:16 10:12 151 144-155 1540 177 174-180 250 214-281 3/3
1.63 16:03 1:08 9:08 155 153-156 1415 179 176-180 238 184-282 2/2
1.75 17:14 1:11 9:29 146 143-152 1385 181 178-188 220 161-357 2/11
1.88 18:27 1:13 9:44 153 148-156 1490 178 176-180 265 238-353 3/1
2.00 19:39 1:12 9:39 156 155-158 1506 179 176-180 267 232-341 4/1
2.13 20:46 1:06 8:50 152 147-157 1344 182 178-186 239 214-263 0/7
2.25 21:53 1:07 8:58 148 146-154 1326 182 176-188 256 239-271 1/2
2.38 23:15 1:23 11:01 155 154-158 1708 174 170-176 245 226-266 5/0
2.50 24:50 1:35 12:38 154 148-159 1945 157 132-184 253 63-331 11/0
2.63 25:58 1:08 9:02 156 153-157 1409 183 178-188 209 166-328 3/13
2.75 27:11 1:13 9:43 160 155-161 1555 179 176-182 286 220-378 8/1
2.88 28:25 1:14 9:53 157 155-160 1553 179 174-186 263 166-353 5/7
3.00 29:33 1:08 9:01 161 159-163 1453 181 178-188 266 196-304 2/2
3.09 30:16 43 7:58 160 160-162 1275 186 184-188 249 205-273 0/4

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    148 avge / 163 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    24 3.6% 10:49
    19 3.5% 11:04

  • Cadence Distribution

    178 avge / 190 max Stride Length: 92cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 94.2 180 3 28:31 9:34
    Walk 5.6 139 0.1 1:42 15:12
    Still 0.2 - - 3 -

  • Power Distribution

    250W (378 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:09 8:41 44.04% More
    800m 4:32 9:08 45.86% More
    1km 5:42 9:11 47.47% More
    Mile 9:19 9:19 49.29% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:54 8:54 51.63
    5km 30:27 9:48 51.96
    5M 51:00 10:12 50.23
    10km 1:04:34 10:23 49.41
    10M 1:48:09 10:49 48.61
    Half 2:24:57 11:04 47.97
    20M 3:49:21 11:28 46.98
    Mara 5:07:23 11:44 46.09
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