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Sat 18th Jul 2020 at 11:00am by Badger

Run > General
  • Time
    22:57
  • Miles
    3.11
  • Min/mi
    7:23
  • Pacing
    94.6%
  • WAVA
    66.43
  • Stride(cm)
    113
  • Cals
    311
  • Cadence
    193
  • BPM
    175
  • %MHR
    88.1
  • B/mi
    1294
  • Asc(m)
    24
  • Surface
    Road

Notes & Comments

Pleased with that! Season’s best, first time under 23 minutes this year. Still a far cry from when I was thinking breaking 22 might be possible, but it’s progress, and probably from good prep here; a couple of interval sessions since the last 5k, lots of volume but cutback this week, and a good stretch/roll/yoga warmup. Felt as though just inside 23 was sustainable from the start.

Split Summary
===
1) 0.62m - 4:35(7:23/m) 157/169bpm 55cal
2) 0.62m - 4:40(7:30/m) 172/179bpm 62cal
3) 0.62m - 4:35(7:22/m) 179/182bpm 63cal
4) 0.62m - 4:35(7:22/m) 182/185bpm 65cal
5) 0.62m - 4:31(7:16/m) 188/192bpm 66cal
6) 0.01m - 2(4:30/m) 193/193bpm
4:35 4:40 4:35 4:35 4:31 2
LindsD
This is excellent! Well done
Bintmcskint
Speedy :-)

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 7:07 140 93-155 997 193 192-208 2/1
0.25 1:49 56 7:24 158 155-161 1170 193 192-196 0/3
0.38 2:46 57 7:35 160 159-162 1215 192 190-194 0/1
0.50 3:41 55 7:18 161 160-166 1175 194 192-198 1/1
0.63 4:36 55 7:22 166 161-169 1222 195 192-196 1/0
0.75 5:32 56 7:28 169 167-170 1262 196 194-198 2/0
0.88 6:30 58 7:41 171 169-173 1314 195 192-198 0/2
1.00 7:25 55 7:24 172 169-173 1272 197 194-200 1/1
1.13 8:21 56 7:27 174 173-177 1295 196 194-196 0/0
1.25 9:17 56 7:29 174 170-179 1302 195 190-202 1/2
1.38 10:11 54 7:13 178 177-180 1286 193 192-198 1/0
1.50 11:06 55 7:19 178 176-180 1303 192 190-194 1/0
1.63 12:02 56 7:30 178 176-179 1334 191 190-194 2/2
1.75 12:58 56 7:26 179 176-181 1331 192 190-194 0/1
1.88 13:53 55 7:23 180 179-182 1328 193 190-196 0/1
2.00 14:50 56 7:30 179 178-181 1343 190 188-194 2/1
2.13 15:44 54 7:14 181 179-182 1310 190 188-192 0/0
2.25 16:38 55 7:16 183 182-184 1330 190 188-192 0/1
2.38 17:34 55 7:24 183 182-185 1353 191 188-194 2/0
2.50 18:30 56 7:26 183 182-185 1360 191 184-196 0/2
2.63 19:29 59 7:54 185 184-188 1462 192 190-194 0/0
2.75 20:23 55 7:16 187 186-189 1360 193 192-194 1/1
2.88 21:16 53 7:04 187 185-189 1321 192 190-194 1/0
3.00 22:09 53 7:01 189 187-190 1325 192 188-194 3/0
3.11 22:57 48 6:58 190 189-193 1324 194 190-196 0/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    175 avge / 193 max Delete HR Trace

  • Cadence Distribution

    193 avge / 208 max Stride Length: 113cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:39 6:38 51.82% More
    800m 3:33 7:08 57.02% More
    1km 4:30 7:15 58.49% More
    Mile 7:17 7:17 61.31% More
    5k 22:53 7:22 66.50% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:07 6:07 73.04
    5km 22:55 7:23 66.39
    5M 39:54 7:59 62.20
    10km 51:24 8:16 60.35
    10M 1:29:28 8:57 57.36
    Half 2:02:33 9:21 55.01
    20M 3:20:37 10:02 53.25
    Mara 4:34:47 10:29 51.84

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