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Wed 20th Jul 2016 at 7:00pm by tipsku

Run > Race
  • Amazing
  • breezy
  • Time
    20:33
  • Miles
    3.08
  • Min/mi
    6:40
  • Pacing
    93.2%
  • WAVA
    68.19
  • Stride(cm)
    129
  • Cals
    192
  • Cadence
    187
  • BPM
    174
  • %MHR
    94.6
  • B/mi
    1162
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

19th Race The Train 5k Dinas - Caernarfon

How about that? Smashed my previous course PB by 32 seconds, 21:05 last year, 20:33 this year. I couldn't believe my Garmin while I was running, am I really going that fast? I had to push really hard to keep it going because I wasn't mentally prepared for that. I need to get used to running at those paces now. I had a bit of a rough patch around halfway where I thought I was going to throw up but being overtaken by my running friend Rachel just after 3km put an end to that. I stayed with her for about 1 km but had to let her go with 800m to go at the last mini hill because I had absolutely nothing left. Still did the last km under 4 min but she must have done it in 3:30 or something like that, fair play. I need to work on my finishing kick but I'm absolutely over the moon with the result!
Split Summary
===
1) 0.62m - 4:00(6:26/m) 165/173bpm 34cal 9.32/13.11mph
2) 0.62m - 4:07(6:37/m) 174/182bpm 38cal 9.07/9.43mph
3) 0.62m - 4:12(6:45/m) 177/182bpm 40cal 8.89/9.66mph
4) 0.62m - 4:19(6:57/m) 179/184bpm 42cal 8.64/9mph
5) 0.59m - 3:56(6:40/m) 180/185bpm 38cal 9.01/9.35mph
4:00 4:07 4:12 4:19 3:56

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 43 43 5:46 149 117-163 858 198 182-224 1/1
0.25 1:30 47 6:18 165 160-169 1038 188 182-190 1/3
0.38 2:23 52 7:00 168 166-170 1176 184 174-188 2/1
0.50 3:12 49 6:30 170 167-173 1106 185 184-186 0/1
0.63 4:01 49 6:36 169 166-172 1115 189 186-196 1/1
0.75 4:52 51 6:49 172 169-175 1172 189 186-192 4/0
0.88 5:46 54 7:12 173 171-174 1246 190 188-190 2/4
1.00 6:31 44 5:56 173 172-175 1026 189 188-194 0/10
1.13 7:18 47 6:20 174 172-176 1102 190 188-194 0/6
1.25 8:09 50 6:43 177 175-182 1189 190 186-194 0/5
1.38 8:55 47 6:13 176 175-177 1095 187 186-188 3/0
1.50 9:45 49 6:33 175 173-178 1147 185 182-186 0/2
1.63 10:37 53 7:00 177 173-180 1240 186 184-186 0/3
1.75 11:31 54 7:09 178 175-182 1274 184 182-186 2/0
1.88 12:22 52 6:53 178 175-181 1225 187 186-188 1/3
2.00 13:13 50 6:43 179 177-181 1201 186 184-188 2/1
2.13 14:03 50 6:42 179 178-181 1201 186 184-188 0/4
2.25 14:56 53 7:08 179 177-181 1277 185 182-188 1/1
2.38 15:52 56 7:25 179 176-184 1328 184 182-186 3/0
2.50 16:43 51 6:46 180 178-183 1218 186 184-188 0/10
2.63 17:32 49 6:30 180 178-183 1170 186 184-188 0/3
2.75 18:25 53 7:06 180 179-182 1277 184 180-190 0/2
2.88 19:16 51 6:47 180 177-185 1222 185 184-188 5/0
3.00 20:04 48 6:22 179 175-183 1141 185 184-188 1/5
3.07 20:30 26 6:38 179 175-182 1186 184 184-186 2/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    174 avge / 185 max Delete HR Trace

  • Cadence Distribution

    187 avge / 224 max Stride Length: 129cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:28 5:53 55.89% More
    800m 3:07 6:15 60.71% More
    1km 3:56 6:20 62.65% More
    Mile 6:28 6:28 65.22% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:14 6:14 67.65
    5km 20:44 6:40 68.16
    5M 34:21 6:52 67.57
    10km 43:14 6:57 67.27
    10M 1:11:36 7:10 66.68
    Half 1:35:20 7:17 66.11
    20M 2:29:18 7:28 66.21
    Mara 3:18:46 7:35 65.93

Bespoke Fields

Amend your bespoke fields
Snow/ice
water
wind SW 8 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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