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Sat 21st May 2016 at 10:00am by tipsku

Run > Race
  • Good
  • drizzle
  • windy
  • Time
    21:53
  • Miles
    3.13
  • Min/mi
    6:59
  • Pacing
    93.6%
  • WAVA
    65.12
  • Stride(cm)
    123
  • Cals
    216
  • Cadence
    187
  • BPM
    177
  • %MHR
    96.4
  • B/mi
    1240
  • Asc(m)
    42
  • Surface
    Mixed

Notes & Comments

Ffrith 5k race, incl. North Wales Champs

PB! Never expected to get anywhere close to 22 today but then managed to have a blast down the promenade with 6:40 the first mile with the wind in my back. Coming back was harder, 7:01 with the turn and 7:25 against the wind but held onto 5:50min/mi on the final 200m to clock 21:51 official time - 19 seconds improvement! Woohooo!
Finished 3rd in my category 20-34 years old so cannot wait to turn 35 when I'll be more competitive.

Split Summary
===
1) 1m - 6:40(6:40/m) 171/179bpm 62cal 8.99/9.83mph
2) 1m - 7:01(7:01/m) 179/184bpm 71cal 8.54/8.87mph
3) 1m - 7:25(7:25/m) 181/184bpm 76cal 8.08/8.54mph
4) 0.13m - 46(5:59/m) 180/184bpm 7cal 10.04/10.96mph
6:40 7:01 7:25 46

Map
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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 48 48 6:25 151 106-170 970 195 168-220 5/0
0.25 1:37 49 6:30 171 168-173 1111 190 186-196 1/9
0.38 2:27 50 6:37 173 171-175 1145 191 188-196 10/5
0.50 3:17 51 6:45 173 171-174 1167 188 184-194 1/3
0.63 4:08 51 6:47 174 173-176 1181 190 188-192 2/1
0.75 4:58 50 6:41 176 174-177 1176 188 186-190 1/1
0.88 5:49 51 6:45 177 174-179 1194 189 188-192 1/1
1.00 6:39 51 6:44 178 175-179 1200 190 188-192 1/1
1.13 7:31 52 6:53 179 176-180 1233 189 186-192 0/1
1.25 8:23 52 6:53 178 177-180 1224 189 186-192 1/1
1.38 9:15 52 6:57 179 176-180 1245 187 184-190 1/1
1.50 10:07 52 6:55 179 177-180 1239 186 184-188 1/0
1.63 11:00 54 7:09 179 176-180 1281 186 174-192 8/7
1.75 11:52 52 6:56 179 177-182 1240 188 184-196 8/8
1.88 12:46 54 7:11 180 178-182 1293 188 186-194 1/1
2.00 13:41 55 7:17 181 179-184 1318 186 184-190 0/1
2.13 14:35 54 7:16 181 178-183 1314 185 182-190 2/1
2.25 15:30 55 7:21 181 179-183 1332 185 182-188 1/1
2.38 16:25 54 7:14 181 179-183 1308 185 184-188 1/1
2.50 17:21 56 7:28 181 178-183 1352 185 184-192 1/1
2.63 18:16 55 7:24 180 178-182 1331 184 182-186 0/1
2.75 19:11 55 7:22 180 177-182 1327 183 180-184 0/3
2.88 20:07 55 7:23 180 176-183 1329 182 176-186 5/4
3.00 21:06 59 7:56 181 178-184 1434 182 178-188 5/3
3.13 21:51 45 6:02 180 177-184 1085 189 182-196 0/5

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    177 avge / 184 max Delete HR Trace

  • Cadence Distribution

    187 avge / 220 max Stride Length: 123cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:34 6:19 52.14% More
    800m 3:14 6:30 58.43% More
    1km 4:04 6:33 60.48% More
    Mile 6:37 6:37 63.72% More
    5k 21:42 6:59 65.11% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:32 6:32 64.54
    5km 21:43 6:59 65.07
    5M 35:57 7:11 64.56
    10km 45:16 7:17 64.25
    10M 1:14:58 7:30 63.68
    Half 1:39:48 7:37 63.15
    20M 2:36:17 7:49 63.25
    Mara 3:28:05 7:57 62.98

Bespoke Fields

Amend your bespoke fields
Snow/ice
water
wind SW 12 mph

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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