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Sat 24th Sep 2022 at 4:30pm by Alun

Run > Race
  • breezy
  • Time
    22:16
  • Miles
    3.78
  • Min/mi
    5:53
  • Pacing
    93.6%
  • WAVA
    84.37
  • Stride(cm)
    163
  • Cals
    392
  • Cadence
    167
  • BPM
    159
  • %MHR
    91.4
  • B/mi
    936
  • Asc(m)
    97
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

Aldershot 6 Stage Road Relays
B team leg 4, went out cautiously (uphill start) to avoid overdoing it before pushing on. Tried to run even splits and was reasonably successful (11:05 and 11:11), passed plenty of other athletes on each lap but was in turn passed by plenty of faster athletes. Hanging in there at the end and really pleased with 22:16! 🏃🏼‍♂️💪
Also really pleased that my knee felt good, with no discomfort or swelling; a great and well organised relay race!

The M&M A team finished 18th, the B team (Justin Lane​, Daniel St Martin​, Jayden Iles​, Cameron and Callum Featherstone) finished 42 (10th B team).

Split Summary
===
1) 0.62m - 3:40(5:54/m) 147/155bpm [867b/mi] 59cal
2) 0.62m - 3:35(5:47/m) 158/163bpm [913b/mi] 62cal
3) 0.62m - 3:32(5:42/m) 163/165bpm [928b/mi] 63cal
4) 0.62m - 3:48(6:08/m) 165/167bpm [1011b/mi] 69cal
5) 0.62m - 3:44(6:00/m) 163/167bpm [979b/mi] 67cal
6) 0.62m - 3:37(5:49/m) 165/167bpm [960b/mi] 66cal
7) 0.06m - 19(5:41/m) 168/169bpm [955b/mi] 6cal
3:40 3:35 3:32 3:48 3:44 3:37 19

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  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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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 44 44 5:52 119 87-143 699 177 92-194 2/0
0.25 1:30 46 6:11 149 144-152 921 168 166-172 6/0
0.38 2:17 46 6:11 154 152-155 951 168 166-170 4/0
0.50 3:00 43 5:45 153 152-155 879 169 166-172 1/2
0.63 3:41 41 5:26 154 152-155 836 172 170-176 0/5
0.75 4:22 42 5:34 155 155-156 863 171 168-174 1/4
0.88 5:05 43 5:44 155 154-156 889 169 166-174 0/6
1.00 5:46 41 5:27 157 156-159 855 171 170-172 0/1
1.13 6:33 47 6:14 161 159-163 1003 169 168-172 5/1
1.25 7:17 45 5:56 162 162-163 961 170 168-172 2/0
1.38 8:01 44 5:53 164 163-164 964 170 166-174 4/0
1.50 8:43 41 5:31 164 164-164 905 170 168-172 4/0
1.63 9:23 40 5:24 163 161-164 880 167 164-172 0/8
1.75 10:06 43 5:43 160 159-160 916 167 166-172 0/6
1.88 10:51 45 5:56 163 161-165 968 169 166-172 3/0
2.00 11:37 47 6:13 166 165-167 1032 168 164-174 5/0
2.13 12:25 48 6:22 166 165-167 1056 162 158-164 5/0
2.25 13:14 49 6:33 165 164-167 1080 163 160-166 5/0
2.38 13:59 45 5:58 164 163-165 978 162 160-164 1/3
2.50 14:40 41 5:29 162 161-162 890 166 164-168 0/5
2.63 15:23 43 5:40 162 161-162 919 165 162-168 0/5
2.75 16:07 44 5:51 161 161-162 943 165 164-168 0/4
2.88 16:50 44 5:51 162 161-163 947 164 162-166 0/1
3.00 17:40 50 6:36 165 163-167 1089 161 160-164 6/0
3.13 18:27 47 6:13 166 165-166 1032 162 160-164 2/0
3.25 19:13 47 6:13 165 164-166 1027 162 160-164 4/0
3.38 19:56 43 5:42 166 165-167 947 164 160-168 4/1
3.50 20:37 41 5:24 165 163-166 892 164 162-168 0/9
3.63 21:20 43 5:44 163 162-164 934 166 164-168 0/4
3.75 22:03 44 5:49 165 163-168 959 165 164-170 4/0
3.78 22:15 12 5:51 169 169-169 988 171 170-172 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    159 avge / 169 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    19 2.3% 6:15
    15 1.9% 6:13
    15 1.6% 5:51
    13 2.0% 6:04

  • Cadence Distribution

    167 avge / 194 max Stride Length: 163cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:20 5:21 64.52% More
    800m 2:44 5:30 74.43% More
    1km 3:28 5:34 76.65% More
    Mile 5:42 5:42 79.09% More
    5k 18:12 5:51 84.33% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:23 5:23 83.68
    5km 18:04 5:49 84.92
    5M 30:01 6:00 83.40
    10km 37:52 6:06 82.64
    10M 1:02:56 6:18 82.29
    Half 1:23:58 6:25 81.03
    20M 2:11:55 6:36 81.72
    Mara 2:56:00 6:43 81.68
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