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Thu 27th Jun 2019 at 7:00pm by Rrunner

Run > Race
  • Amazing
  • breezy
  • v warm
  • Time
    19:06
  • Miles
    3.10
  • Min/mi
    6:10
  • Pacing
    93.7%
  • WAVA
    70.70
  • Stride(cm)
    158
  • Cals
    301
  • Cadence
    165
  • BPM
    170
  • %MHR
    91.7
  • B/mi
    1046
  • Asc(m)
    50
  • Surface
    Mixed

Notes & Comments

Sale Sizzler 2019 Race 1.

I don't run well in heat and with 22-24 temps predicted I wasn't looking forward to this. I'd set myself three targets for the night:

Gold - 70%+WAVA (19:29 or better)

Silver - Season's best (19:46 or better)

Bronze - Sub 20.

I will be honest looking at the weather before I thought bronze might be a push.

Set off hard. Too fast but decided to go for it and see how long I could hang on. Approaching 4k I knew bronze was done and silver was close to being ticked off, but could I get gold.

Split Summary
===
1) 1km - 3:41(3:41/km) 157/170bpm 51cal 16.28/18.14kmph
2) 1km - 4:00(4:00/km) 167/174bpm 60cal 15.03/16.49kmph
3) 1km - 3:52(3:52/km) 175/179bpm 63cal 15.49/16.63kmph
4) 1km - 3:53(3:53/km) 179/184bpm 65cal 15.45/16.69kmph
5) 0.99km - 3:39(3:41/km) 180/185bpm 62cal 16.27/18.68kmph
3:41 4:00 3:52 3:53 3:39

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 41 41 5:26 140 93-168 761 174 166-184 4/3
0.25 1:23 42 5:39 163 157-170 920 167 164-172 2/2
0.38 2:12 49 6:31 164 161-166 1070 166 164-168 3/1
0.50 2:58 46 6:11 161 159-163 994 165 164-166 3/4
0.63 3:42 44 5:51 161 160-162 942 163 162-166 2/4
0.75 4:30 47 6:18 163 160-167 1028 165 162-168 1/1
0.88 5:15 45 6:02 166 164-169 1002 165 162-170 3/3
1.00 6:04 49 6:31 165 160-168 1076 163 160-166 2/0
1.13 6:53 49 6:31 170 166-174 1107 162 158-164 1/2
1.25 7:43 50 6:42 172 170-174 1153 162 160-166 1/0
1.38 8:27 44 5:51 172 170-175 1006 165 164-168 0/2
1.50 9:15 48 6:23 175 172-178 1117 164 162-166 1/0
1.63 10:04 50 6:37 175 173-177 1159 162 160-166 1/2
1.75 10:53 48 6:28 178 177-179 1150 162 158-164 2/1
1.88 11:38 45 5:59 176 170-179 1054 164 162-168 1/3
2.00 12:25 47 6:19 178 176-180 1125 162 158-164 2/0
2.13 13:12 47 6:15 176 172-178 1099 166 162-172 0/2
2.25 13:59 47 6:16 180 178-184 1128 163 160-166 1/1
2.38 14:44 45 5:58 180 178-181 1075 164 160-166 1/1
2.50 15:31 48 6:22 180 178-180 1145 162 160-164 1/1
2.63 16:19 47 6:19 179 177-182 1130 163 160-168 2/3
2.75 17:08 49 6:35 179 178-180 1179 163 160-166 5/2
2.88 17:52 44 5:54 181 179-182 1068 164 160-168 0/4
3.00 18:35 43 5:41 182 180-184 1035 167 164-170 3/2
3.10 19:05 30 4:59 182 179-185 907 172 166-184 2/4

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    170 avge / 185 max Delete HR Trace

  • Cadence Distribution

    165 avge / 184 max Stride Length: 158cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:21 5:24 57.28% More
    800m 2:55 5:52 60.75% More
    1km 3:40 5:55 63.10% More
    Mile 6:04 6:04 65.70% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:40 5:40 70.26
    5km 19:09 6:10 70.66
    5M 31:54 6:23 68.86
    10km 40:17 6:29 68.01
    10M 1:07:09 6:43 67.35
    Half 1:29:43 6:51 66.14
    20M 2:21:18 7:04 66.54
    Mara 3:08:49 7:12 66.40

Photos



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