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Wed 19th Jul 2017 at 8:00pm by tipsku

Run > Race
  • drizzle
  • windy
  • warm
  • Time
    21:28
  • Miles
    3.07
  • Min/mi
    7:00
  • Pacing
    93.8%
  • WAVA
    65.29
  • Stride(cm)
    123
  • Cals
    197
  • Cadence
    187
  • BPM
    171
  • %MHR
    92.9
  • B/mi
    1195
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Race the Train Dinas - Caernarfon
this time on stiff and aching legs - not as fast as I hoped but ok. First 2km were fast enough but then the legs became heavier. Good training run though.

Split Summary
===
1) 0.62m - 4:11(6:43/m) 163/174bpm 36cal 8.92/10.4mph
2) 0.62m - 4:14(6:49/m) 172/175bpm 39cal 8.81/9.04mph
3) 0.62m - 4:25(7:07/m) 174/177bpm 41cal 8.43/8.97mph
4) 0.62m - 4:30(7:14/m) 175/178bpm 42cal 8.29/8.6mph
5) 0.58m - 4:09(7:05/m) 176/182bpm 39cal 8.46/9.04mph
4:11 4:14 4:25 4:30 4:09

Map
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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 51 51 6:44 139 102-162 936 197 176-210 1/1
0.25 1:40 50 6:40 165 162-167 1099 192 184-198 2/4
0.38 2:32 51 6:52 167 165-169 1146 191 184-200 2/1
0.50 3:22 50 6:42 170 168-172 1140 192 186-198 0/1
0.63 4:13 50 6:43 171 169-174 1148 191 188-198 1/1
0.75 5:04 52 6:54 171 170-172 1179 189 184-194 4/0
0.88 5:57 53 7:03 171 169-172 1206 189 186-194 2/4
1.00 6:45 48 6:23 172 170-173 1098 189 186-194 0/11
1.13 7:35 50 6:39 173 172-175 1151 189 186-194 0/7
1.25 8:27 52 6:56 173 172-174 1199 188 186-192 0/5
1.38 9:18 51 6:49 173 171-175 1179 184 182-184 3/0
1.50 10:10 51 6:52 174 172-176 1194 185 184-186 0/2
1.63 11:04 54 7:14 174 172-175 1258 185 184-186 1/3
1.75 12:01 57 7:39 174 171-176 1330 183 178-186 2/0
1.88 12:54 53 7:08 175 172-177 1247 185 184-186 1/4
2.00 13:49 55 7:17 176 173-177 1281 184 180-188 2/1
2.13 14:41 52 6:53 176 173-177 1210 187 184-190 0/4
2.25 15:40 59 7:51 175 174-177 1373 183 180-186 1/1
2.38 16:33 53 7:06 176 175-177 1251 187 184-190 3/0
2.50 17:26 53 7:04 175 173-178 1238 185 184-186 1/11
2.63 18:18 52 6:58 176 173-177 1227 185 182-188 0/3
2.75 19:15 57 7:34 176 173-179 1331 184 180-186 0/4
2.88 20:11 57 7:33 177 174-182 1336 184 182-186 5/1
3.00 21:01 50 6:38 177 175-179 1174 184 182-186 0/6
3.07 21:28 27 6:33 178 176-180 1167 185 180-188 2/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    171 avge / 182 max Delete HR Trace

  • Cadence Distribution

    187 avge / 210 max Stride Length: 123cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:36 6:28 51.50% More
    800m 3:17 6:36 57.59% More
    1km 4:08 6:38 59.80% More
    Mile 6:41 6:41 63.46% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:32 6:32 64.94
    5km 21:44 7:00 65.31
    5M 36:00 7:12 64.71
    10km 45:20 7:18 64.38
    10M 1:15:03 7:30 63.84
    Half 1:39:56 7:38 63.29
    20M 2:36:29 7:49 63.37
    Mara 3:28:21 7:57 63.08

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