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Sun 22nd Jan 2017 at 11:00am by tipsku

Run > Race

drizzle
breezy
cold

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Time
32:56
Miles
4.41
Min/mi
7:28
Pacing
85.7%
WAVA
64.40
Stride(cm)
117
Cals
297
Cadence
184
BPM
168
%MHR
90.3
B/mi
1254
Asc(m)
42
Hillscore
9
Surface
Mixed

Notes & Comments

BL #4 Deeside AC in Connah's Quay

Slightly different course compared to 2014, start on the track but then the same challenging ascent and rapid descent. Finish on the track. Didn't feel too bad after running the Twin Piers 10k yesterday but the legs needed about 2km to get going. On the hill, I slowly found my stride and I managed to escape one of those obnoxious grunters. Had fast legs downhill, 4:05 there but I still need to work on my leg turnover to get back under 4 min/km. Kept a good pace until the end, 4:17, i.e. sub 7 min/mi for the final 2km and finished with a sub 6 min/mi sprint on the home straight. yay!

Split Summary
===
1) 0.62m - 4:32(7:18/m) 156/167bpm 36cal 8.22/9.12mph
2) 0.62m - 4:51(7:48/m) 164/169bpm 42cal 7.69/8.72mph
3) 0.62m - 5:52(9:27/m) 171/175bpm 54cal 6.35/7.45mph
4) 0.62m - 4:39(7:30/m) 171/176bpm 43cal 8.01/9.02mph
5) 0.62m - 4:06(6:35/m) 173/176bpm 38cal 9.1/9.5mph
6) 0.62m - 4:17(6:54/m) 176/181bpm 40cal 8.69/9.46mph
7) 0.62m - 4:18(6:55/m) 177/180bpm 41cal 8.67/9.31mph
8) 0.06m - 21(5:54/m) 178/179bpm 3cal 10.18/9.41mph

4:32 4:51 5:52 4:39 4:06 4:17 4:18 21

Map

0mi in 0

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	53	53	7:03	120 79-154	847	186 140-208	1/1
0.25	1:47	54	7:16	161 157-166	1169	185 178-190	4/1
0.38	2:45	58	7:41	164 163-167	1260	187 182-192	4/2
0.50	3:41	56	7:29	165 163-165	1235	188 182-192	2/2
0.63	4:34	53	7:05	163 162-164	1154	189 184-200	1/4
0.75	5:29	55	7:17	165 164-166	1203	184 180-188	2/3
0.88	6:24	55	7:18	162 160-165	1182	184 182-186	1/6
1.00	7:19	55	7:21	163 161-165	1197	184 180-190	3/3
1.13	8:23	1:05	8:37	164 162-166	1413	178 178-180	6/1
1.25	9:28	1:04	8:34	166 165-169	1423	178 176-180	5/0
1.38	10:28	1:01	8:07	168 165-170	1363	178 178-180	5/0
1.50	11:40	1:11	9:29	170 168-172	1611	178 174-182	11/0
1.63	12:59	1:19	10:34	173 172-175	1828	175 168-180	17/0
1.75	14:10	1:12	9:33	172 170-175	1642	178 176-180	14/0
1.88	15:21	1:10	9:23	172 169-174	1615	177 174-180	7/0
2.00	16:24	1:03	8:24	173 171-175	1454	180 178-182	6/0
2.13	17:22	58	7:45	171 169-172	1326	181 178-182	2/3
2.25	18:19	57	7:33	172 170-173	1298	182 180-186	4/4
2.38	19:10	51	6:49	171 169-172	1166	188 184-192	2/6
2.50	20:01	51	6:51	173 167-176	1185	185 180-188	2/4
2.63	20:52	51	6:49	173 172-175	1181	187 182-192	0/8
2.75	21:40	48	6:26	173 172-175	1112	187 182-196	1/14
2.88	22:29	49	6:32	169 168-172	1104	186 182-188	1/12
3.00	23:19	49	6:33	173 169-175	1133	188 184-194	0/7
3.13	24:08	49	6:36	174 173-176	1147	188 186-192	0/13
3.25	24:55	47	6:20	174 173-176	1102	188 182-194	0/6
3.38	25:46	50	6:42	175 173-178	1173	188 186-190	1/6
3.50	26:38	52	6:56	177 176-179	1226	187 184-190	1/3
3.63	27:32	54	7:16	178 177-181	1293	185 184-186	2/1
3.75	28:28	56	7:28	177 176-178	1322	183 182-184	5/1
3.88	29:22	54	7:10	176 174-179	1262	184 182-184	3/2
4.00	30:16	55	7:16	176 175-178	1279	183 178-196	2/3
4.13	31:08	51	6:51	176 174-177	1204	184 182-188	1/5
4.25	31:57	49	6:36	177 175-179	1167	184 180-188	1/3
4.38	32:46	48	6:27	178 176-180	1148	188 184-192	1/1
4.41	32:56	10	5:43	178 177-178	1018	183 182-184	1/0

Further Analysis

Pace Distribution
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Heart Rate Distribution
168 avge / 181 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

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Climb	Gradient	Min/mi
78	3.9%	8:44
10	1.3%	7:14

Cadence Distribution
184 avge / 208 max Stride Length: 117cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	99.9	183	4.4	32:55	7:28
Walk	0.1	140	0	1	17:12

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:35	6:23	52.21%	More
800m	3:12	6:26	58.96%	More
1km	4:01	6:27	61.51%	More
Mile	6:34	6:34	64.68%	More
5k	23:04	7:26	64.27%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:50	6:50	62.11
5km	22:43	7:19	65.28
5M	37:37	7:31	64.10
10km	47:22	7:37	63.65
10M	1:18:26	7:51	63.18
Half	1:44:26	7:58	61.91
20M	2:43:32	8:11	62.12
Mara	3:37:44	8:19	61.77

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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