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Sun 4th Dec 2016 at 10:00am by tipsku

Run > Race
  • breezy
  • cold
  • Time
    40:02
  • Miles
    5.50
  • Min/mi
    7:17
  • Pacing
    93.9%
  • WAVA
    64.25
  • Stride(cm)
    118
  • Cals
    374
  • Cadence
    187
  • BPM
    173
  • %MHR
    94
  • B/mi
    1259
  • Asc(m)
    42
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

BL race 3 Birkenhead Park

After a rather forgettable warm-up in full winter clothing (it was very cold with a sharp East wind) I didn't expect too much but then I was pleased when I managed to keep about the same pace 7:16 min/mi as I did three weeks ago in Upton. The women's field was extremely strong again with many of the fastest ladies of the North present. Happy to finish 33. out of 108 overall. I managed to beat Wallasey's Vicky in a 200m sprint. She overtook me early in lap 2 and I stayed with her until I could overtake her on the hill at the end of the lap on the hill. A lap later, she came back from behind on the hill and lead the entire final lap until I managed to overtake her once more with 200m to go. Despite support from the locals she didn't come back from this but I had to work really hard for this place. Nearly threw up after crossing the finishing line but recovered quickly afterwards, also thanks to coffee and peanut butter sandwich from Paul. :D

Split Summary
===
1) 1m - 7:07(7:07/m) 165/175bpm 60cal 8.44/9.58mph
2) 1m - 7:12(7:12/m) 176/179bpm 68cal 8.34/8.95mph
3) 1m - 7:27(7:27/m) 176/178bpm 71cal 8.06/8.66mph
4) 1m - 7:22(7:22/m) 177/180bpm 70cal 8.14/8.97mph
5) 1m - 7:22(7:22/m) 179/181bpm 71cal 8.14/8.64mph
6) 0.5m - 3:32(7:01/m) 181/184bpm 34cal 8.55/9.08mph
7:07 7:12 7:27 7:22 7:22 3:32

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.
0.25 1:42 1:42 6:48 138 83-169 938 193 178-204 4/7
0.50 3:23 1:41 6:46 167 165-168 1130 191 184-194 2/6
0.75 5:16 1:52 7:30 169 166-172 1266 190 182-198 4/2
1.00 7:07 1:51 7:23 172 169-175 1269 187 184-190 2/5
1.25 8:56 1:50 7:20 175 173-176 1282 188 186-196 5/2
1.50 10:46 1:50 7:18 177 176-179 1293 186 184-188 9/3
1.75 12:28 1:42 6:48 175 173-178 1189 188 184-192 2/8
2.00 14:18 1:50 7:21 175 173-176 1287 186 180-196 3/4
2.25 16:11 1:53 7:33 177 174-178 1336 186 182-192 3/3
2.50 18:03 1:51 7:26 175 174-177 1300 185 182-186 4/4
2.75 19:59 1:56 7:46 177 176-178 1374 185 182-186 7/1
3.00 21:45 1:46 7:03 177 175-178 1249 187 182-196 4/7
3.25 23:29 1:44 6:55 177 175-178 1223 188 184-194 3/6
3.50 25:22 1:53 7:31 178 176-180 1339 185 180-194 5/2
3.75 27:14 1:52 7:28 178 176-180 1329 186 182-192 2/4
4.00 29:07 1:54 7:36 177 176-178 1344 186 184-188 5/2
4.25 31:01 1:54 7:35 179 177-181 1356 185 182-188 8/3
4.50 32:47 1:46 7:02 178 176-179 1252 186 184-188 2/8
4.75 34:36 1:50 7:19 178 177-180 1301 185 180-188 3/4
5.00 36:30 1:53 7:33 180 178-181 1359 184 182-186 3/3
5.25 38:17 1:48 7:11 180 179-181 1292 186 184-188 4/4
5.50 40:01 1:43 6:53 182 180-184 1254 188 184-192 7/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    173 avge / 184 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    11 1.6% 7:18
    11 1.5% 7:34
    10 1.8% 7:32

  • Cadence Distribution

    187 avge / 204 max Stride Length: 118cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 100.0 186 5.5 40:00 7:16
    Still 0.0 - - 1 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:36 6:25 51.99% More
    800m 3:18 6:38 57.29% More
    1km 4:15 6:50 58.09% More
    Mile 7:03 7:03 60.24% More
    5k 22:22 7:12 63.44% More
    5 miles 36:25 7:17 63.96% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:34 6:34 64.61
    5km 21:51 7:02 64.96
    5M 36:11 7:14 64.38
    10km 45:34 7:20 64.05
    10M 1:15:27 7:33 63.50
    Half 1:40:27 7:40 62.96
    20M 2:37:18 7:52 63.04
    Mara 3:29:26 8:00 62.75

Bespoke Fields

Amend your bespoke fields
Snow/ice
water
wind E 6 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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