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Sun 17th Sep 2017 at 12:00pm by Alun

Run > Race
  • Good
  • Time
    5:22
  • Miles
    0.93
  • Min/mi
    5:46
  • Pacing
    92%
  • WAVA
    76.26
  • Stride(cm)
    159
  • Cals
    92
  • Cadence
    176
  • BPM
    156
  • %MHR
    89.4
  • B/mi
    898
  • Asc(m)
    42
  • Surface
    Track

Notes & Comments

Legs still heavy after yesterday's 5000m but had to push to stay in contention, heard footfalls behind me at the bell and upped my pace to stay clear, pushed on again with 200m to go. Very pleased with 5:22 after yesterday. Calf muscles are now mullered and a cold bath and a roller are imminent!

Split Summary
===
1) 0.19m - 59(5:16/m) 134/156bpm 12cal 11.39/13.52mph
2) 0.25m - 1:30(6:00/m) 160/162bpm 26cal 9.99/11.59mph
3) 0.25m - 1:29(5:59/m) 164/166bpm 27cal 10.03/10.18mph
4) 0.25m - 1:24(5:37/m) 169/172bpm 27cal 10.69/10.85mph
59 1:30 1:29 1:24

Map
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  • ▲ Map Layers
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.
0.06 18 18 4:47 106 90-130 508 174 118-192 0/0
0.13 38 20 5:13 144 134-152 751 185 184-186 1/1
0.19 57 20 5:17 155 153-156 818 181 178-184 0/0
0.25 1:21 24 6:17 158 157-159 992 175 170-184 1/1
0.31 1:43 22 5:48 160 159-161 928 172 170-174 0/0
0.38 2:06 24 6:20 161 161-162 1018 171 170-172 1/1
0.44 2:28 22 5:54 162 162-162 956 171 170-172 0/0
0.50 2:52 23 6:14 163 162-163 1017 172 172-174 1/0
0.56 3:14 23 6:02 164 163-164 988 173 172-174 0/0
0.63 3:37 22 5:57 164 164-165 977 173 170-176 1/1
0.69 3:58 21 5:43 166 165-166 948 174 172-176 0/0
0.75 4:21 23 6:01 167 167-167 1004 178 174-180 1/1
0.81 4:43 22 5:54 168 167-169 992 174 172-176 0/0
0.88 5:04 21 5:34 170 169-171 946 179 176-180 1/0
0.93 5:21 17 4:58 171 170-172 849 183 180-186 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    156 avge / 172 max Delete HR Trace

  • Cadence Distribution

    176 avge / 192 max Stride Length: 159cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.4 177 0.9 5:19 5:44
    Walk 0.6 118 0 2 6:00

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:20 5:22 62.38% More
    800m 2:50 5:42 68.91% More
    1km 3:35 5:46 71.79% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:48 5:48 76.24
    5km 19:27 6:16 75.70
    5M 32:21 6:28 74.19
    10km 40:47 6:34 73.47
    10M 1:07:48 6:47 72.55
    Half 1:30:28 6:54 71.75
    20M 2:22:08 7:06 71.42
    Mara 3:09:38 7:14 71.55
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