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Sat 20th May 2023 at 2:48pm by Alun

Run > Race
  • Good
  • breezy
  • Time
    10:39
  • Miles
    1.86
  • Min/mi
    5:44
  • Pacing
    96.7%
  • WAVA
    84.36
  • Stride(cm)
    163
  • Cals
    169
  • Watts
    500
  • Cadence
    172
  • BPM
    159
  • %MHR
    91.2
  • B/mi
    909
  • Surface
    Track

Notes & Comments

Southern Athletics League Division 1, Match 1, 3000m
Tougher conditions today, a fairly stiff breeze meant for a slightly slower race. Ran 85 to 86 seconds per lap and finished with 10:39.5, happy with that given the conditions.

Split Summary
===
1) 0.12mi - 41(5:47/mi) 118/142bpm [682b/mi] 7cal 476/620W
2) 0.25mi - 1:25(5:41/mi) 151/155bpm [858b/mi] 21cal 513/678W
3) 0.25mi - 1:25(5:42/mi) 157/160bpm [895b/mi] 22cal 507/731W
4) 0.25mi - 1:25(5:42/mi) 161/162bpm [917b/mi] 23cal 498/693W
5) 0.25mi - 1:26(5:46/mi) 163/164bpm [940b/mi] 23cal 482/604W
6) 0.25mi - 1:27(5:49/mi) 165/166bpm [960b/mi] 24cal 484/609W
7) 0.25mi - 1:26(5:47/mi) 166/168bpm [959b/mi] 24cal 507/688W
8) 0.25mi - 1:23(5:35/mi) 169/175bpm [944b/mi] 24cal 516/666W
9) 0.01mi - 2(4:02/mi) 170/170bpm [685b/mi] 1cal 462/467W
41 1:25 1:25 1:25 1:26 1:27 1:26 1:23 2

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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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. Power Watts Watts Ascent mtrs Asc.
0.12 39 39 5:26 118 79-142 641 175 0-186 476 0-620 4/3
0.37 2:04 1:26 5:46 150 142-155 865 172 170-178 514 279-678 5/44
0.61 3:29 1:25 5:43 157 154-160 896 172 170-176 507 374-731 0/0
0.86 4:53 1:25 5:42 161 158-162 918 173 172-176 497 315-693 0/0
1.11 6:19 1:26 5:46 163 162-164 939 172 170-174 482 402-604 0/0
1.35 7:45 1:26 5:49 165 163-166 959 170 168-176 484 337-609 0/0
1.60 9:11 1:25 5:48 166 163-168 962 170 168-174 506 382-688 0/0
1.85 10:33 1:23 5:35 169 166-175 942 172 170-180 515 384-666 0/0
1.85 10:35 2 +1 5:34 170 169-170 945 180 180-180 460 456-467 0/0
1.85 10:35 0 +1 0 170 170-170 NAN 180 180-180 467 467-467 0/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    159 avge / 175 max Delete HR Trace

  • Cadence Distribution

    172 avge / 186 max Stride Length: 163cm

  • Power Distribution

    500W (731 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:21 5:27 63.77% More
    800m 2:47 5:37 73.58% More
    1km 3:30 5:37 76.59% More
    Mile 5:40 5:40 80.19% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:29 5:29 82.83
    5km 18:25 5:56 84.00
    5M 30:37 6:07 82.49
    10km 38:37 6:13 81.77
    10M 1:04:11 6:25 81.43
    Half 1:25:38 6:32 80.19
    20M 2:14:33 6:44 80.87
    Mara 2:59:31 6:51 80.82
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