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Thu 7th Jul 2016 at 7:00pm by Flatlander

Run > Race

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Time
22:10
Miles
3.11
Min/mi
7:08
Pacing
93.3%
WAVA
72.86
Cals
283
BPM
161
%MHR
89.5
B/mi
1148
Asc(m)
26
Surface
Road

Notes & Comments

Saffron Walden KHL 5k race at Carver Barracks, Wimbush.
I had felt so overwhelmingly tired after 11 miles yesterday and 5 miles pre race, that I thought I'd be 3 to 4 minutes slower than I ought to be, and even said so to a few colleagues. Started off very slowly up a short gentle incline, and after 1km I saw several club colleagues not too far in front of me and switched into serious race mode and eventually caught them. It is a very fast course so I was perhaps only 30 - 40 seconds slower than if I had been fresh. Ultimately a good race for me.
1) 0.62m - 4:46(7:40/m) 142/153bpm 51cal

2) 0.62m - 4:17(6:54/m) 159/164bpm 56cal

3) 0.62m - 4:21(7:01/m) 166/169bpm 59cal

4) 0.62m - 4:17(6:53/m) 170/172bpm 58cal

5) 0.62m - 4:11(6:44/m) 174/178bpm 56cal

6) 0.05m - 17(5:48/m) 180/180bpm 3cal

4:46 4:17 4:21 4:17 4:11 17

Multigraph

Pace
Elev
HR
B/mi

Multi Graph Loading...

mi ( to ) | /mi | bpm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.13	59	59	7:54	115 77-142	909	3/0
0.25	1:58	59	7:53	145 143-147	1143	2/1
0.38	2:56	58	7:40	145 144-147	1112	1/1
0.50	3:53	57	7:38	149 148-151	1139	1/0
0.63	4:47	54	7:10	152 151-153	1090	0/1
0.75	5:37	50	6:37	155 154-156	1025	0/0
0.88	6:30	53	7:05	158 156-159	1118	1/0
1.00	7:24	55	7:16	159 159-160	1156	0/3
1.13	8:17	53	7:00	162 161-164	1135	0/1
1.25	9:06	49	6:30	163 161-164	1060	0/3
1.38	9:55	50	6:38	164 163-165	1089	1/1
1.50	10:47	52	6:53	165 163-166	1135	2/0
1.63	11:40	53	7:07	167 165-168	1189	0/1
1.75	12:35	55	7:20	167 164-169	1224	4/0
1.88	13:29	54	7:10	168 167-169	1204	1/1
2.00	14:22	53	7:01	169 168-171	1186	0/0
2.13	15:12	50	6:40	171 169-172	1140	1/1
2.25	16:03	52	6:53	171 170-172	1178	2/1
2.38	16:55	51	6:51	172 171-172	1177	1/1
2.50	17:47	53	7:00	171 170-171	1198	0/1
2.63	18:42	54	7:15	171 170-172	1240	0/2
2.75	19:37	55	7:19	173 173-173	1266	2/0
2.88	20:24	47	6:16	174 173-175	1090	0/4
3.00	21:12	48	6:25	175 173-177	1123	3/0
3.13	21:59	47	6:19	178 177-180	1126	1/0
3.16	22:10	11	5:54	180 180-180	1061	0/0

Further Analysis

Pace Distribution
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Heart Rate Distribution
162 avge / 180 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:33	6:13	57.80%	More
800m	3:14	6:31	66.01%	More
1km	4:09	6:40	67.19%	More
Mile	6:46	6:46	69.98%	More
5k	21:47	7:01	74.15%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:40	6:40	71.07
5km	22:09	7:08	72.92
5M	36:40	7:20	72.05
10km	46:10	7:26	71.61
10M	1:16:27	7:39	71.65
Half	1:41:47	7:46	70.75
20M	2:39:24	7:58	71.59
Mara	3:32:13	8:06	71.70

Bespoke Fields

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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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