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Thu 14th Jul 2016 at 6:00pm by CtrlAlzShift

Run > Race
  • Time
    19:36
  • Miles
    3.11
  • Min/mi
    6:18
  • Pacing
    93.1%
  • WAVA
    84.64
  • Stride(cm)
    134
  • Cals
    282
  • Cadence
    191
  • BPM
    144
  • %MHR
    92.8
  • B/mi
    907
  • Asc(m)
    51
  • Surface
    Road

Notes & Comments

Sale Sizzler 2 - 19:39 official - 2nd V65

With reduced training due to a niggly knee, I expected my pace to be down tonight, and it was - 22 secs slower than a fortnight ago ... but this was still my 2nd fastest 5K time.

Horrible start - I was too far back and it took 30 secs to get up to race pace as I tried to manoeuvre my way through runners. Eventually made my way to the outside of the track, and after leaving it picked up pace to complete the first mile in 6:13 -only 5 secs down on last time. But the effort to recover from the start paid, and I did a slow second mile before picking up again in the third, and finishing reasonably well.

First time I've not won my age-cat for 14 races, with Robert Taylor beating me convincingly by 30 secs this time. If I'm gonna catch him, I'll need to push the training miles and intensity up again. Loving the challenge.

Commiserations to other age-cat buddies, Tony Hillier and Mike Curley, both injured. (Mike started today but was unable to finish.)

Split Summary
===
1) 1m - 6:14(6:14/m) 132/156bpm 78cal 9.63/11.67mph
2) 1m - 6:29(6:29/m) 154/161bpm 97cal 9.24/9.62mph
3) 1m - 6:22(6:22/m) 157/168bpm 99cal 9.42/9.91mph
4) 0.09m - 31(5:34/m) 162/165bpm 8cal 10.77/10.37mph
6:14 6:29 6:22 31

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 49 49 6:34 88 56-124 578 161 120-208 5/0
0.25 1:32 42 5:39 129 117-150 729 198 192-206 1/5
0.38 2:17 45 6:03 140 132-147 846 195 192-198 4/1
0.50 3:08 51 6:47 133 131-136 901 191 188-196 5/0
0.63 3:53 46 6:05 131 123-136 797 189 186-190 0/8
0.75 4:43 50 6:40 134 122-153 894 192 190-194 2/1
0.88 5:31 47 6:17 152 149-156 955 193 192-194 3/0
1.00 6:19 49 6:30 152 150-154 987 193 188-194 1/2
1.13 7:07 48 6:21 152 148-154 966 192 190-194 2/0
1.25 7:56 49 6:29 153 152-154 991 193 192-194 0/2
1.38 8:44 49 6:31 153 151-155 997 189 186-194 1/2
1.50 9:31 46 6:10 153 152-155 944 192 188-194 1/0
1.63 10:18 48 6:21 155 153-158 984 190 180-194 0/2
1.75 11:11 52 6:58 154 151-157 1072 193 192-194 1/1
1.88 11:59 48 6:25 155 153-158 994 193 186-198 3/2
2.00 12:49 50 6:41 156 153-161 1043 197 192-200 2/1
2.13 13:36 47 6:20 157 153-159 994 195 194-198 1/0
2.25 14:23 47 6:16 156 155-159 978 197 192-200 0/1
2.38 15:14 50 6:44 156 153-158 1050 198 194-200 1/2
2.50 15:59 45 6:04 157 155-158 951 194 192-198 1/0
2.63 16:45 46 6:06 157 153-160 957 194 192-194 0/3
2.75 17:35 50 6:37 157 155-159 1039 194 192-198 7/0
2.88 18:26 52 6:55 156 153-159 1079 190 188-194 0/6
3.00 19:11 44 5:55 160 155-168 948 192 186-198 3/1
3.09 19:42 31 5:39 162 159-163 914 199 182-202 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    145 avge / 168 max Delete HR Trace

  • Cadence Distribution

    191 avge / 208 max Stride Length: 134cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 97.5 193 3 19:12 6:21
    Walk 2.5 120 0.1 29 6:57
    Still 0.1 - - 1 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:23 5:36 65.33% More
    800m 3:00 6:02 72.98% More
    1km 3:45 6:01 76.22% More
    Mile 6:11 6:11 78.58% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:53 5:53 82.68
    5km 19:35 6:18 84.71
    5M 32:25 6:29 83.81
    10km 40:49 6:34 83.34
    10M 1:07:36 6:46 83.43
    Half 1:30:00 6:52 82.42
    20M 2:20:56 7:03 83.41
    Mara 3:07:39 7:10 83.53
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