Fri 21st Jul 2023 at 6:39pm by Alun
Run > Race
- Amazing
-
Time
5:12
-
Miles
1.00
-
Min/mi
5:12
-
Pacing
92.9%
-
WAVA
87.38
-
Stride(cm)
175
-
Cals
88
-
Watts
551
-
Cadence
177
-
BPM
160
-
%MHR
91.7
-
B/mi
829
-
Surface
Track
Notes & Comments
Medway Mile - B Race
Third and final race since Sunday, set myself a slightly optimistic target of 76 seconds per lap, ran 77 seconds for the first lap and a bit, 79 seconds for laps 2 & 3 and 77 seconds for lap 4.
Crossed the line in 5:12.56 for a 7 seconds PB and M55-59 club record.
Felt really strong! 🏃🏻💪
Split Summary
===
1) 0mi - 2(0/mi) 93/94bpm [INFb/mi] 107/214W
2) 0.25mi - 1:12(4:51/mi) 145/162bpm [704b/mi] 18cal 658/836W
3) 0.25mi - 1:19(5:19/mi) 162/164bpm [861b/mi] 23cal 534/658W
4) 0.25mi - 1:19(5:18/mi) 164/166bpm [870b/mi] 23cal 504/617W
5) 0.25mi - 1:17(5:09/mi) 167/172bpm [861b/mi] 23cal 519/590W
6) 0.01mi - 2(3:02/mi) 168/168bpm [510b/mi] 1cal 571/573W
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
Power
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
0.06 |
18 |
18 |
4:47 |
113 91-141 |
541 |
190 186-196 |
644 214-836 |
0/0 |
0.13 |
36 |
18 |
4:52 |
148 142-153 |
721 |
186 184-188 |
720 631-806 |
0/0 |
0.19 |
57 |
20 |
5:26 |
156 153-158 |
846 |
180 178-184 |
592 526-677 |
0/0 |
0.25 |
1:15 |
18 |
4:48 |
159 158-162 |
764 |
178 178-178 |
656 614-680 |
0/0 |
0.31 |
1:35 |
20 |
5:23 |
162 161-162 |
873 |
176 174-178 |
563 540-600 |
0/0 |
0.38 |
1:55 |
20 |
5:16 |
162 161-164 |
854 |
175 174-176 |
478 454-535 |
0/0 |
0.44 |
2:16 |
21 |
5:40 |
163 162-164 |
923 |
176 174-176 |
490 479-517 |
0/0 |
0.50 |
2:34 |
18 |
4:56 |
163 162-164 |
804 |
173 172-174 |
616 526-658 |
0/0 |
0.56 |
2:54 |
20 |
5:20 |
164 163-166 |
874 |
174 172-174 |
580 547-605 |
0/0 |
0.63 |
3:14 |
20 |
5:22 |
164 163-165 |
880 |
172 172-174 |
481 436-533 |
0/0 |
0.69 |
3:36 |
21 |
5:38 |
164 164-165 |
924 |
174 172-174 |
435 417-464 |
0/0 |
0.75 |
3:54 |
18 |
4:54 |
165 164-166 |
809 |
173 172-174 |
520 472-545 |
0/0 |
0.81 |
4:14 |
20 |
5:24 |
165 164-166 |
891 |
173 172-174 |
562 534-590 |
0/0 |
0.88 |
4:34 |
20 |
5:14 |
167 165-172 |
875 |
172 172-174 |
534 507-571 |
0/0 |
0.94 |
4:55 |
21 |
5:35 |
167 166-172 |
933 |
175 172-176 |
468 450-504 |
0/0 |
1.00 |
5:11 |
16 |
4:14 |
167 166-168 |
706 |
180 176-184 |
514 458-569 |
0/0 |
1.00 |
5:12 |
1 |
4:52 |
168 168-168 |
817 |
184 184-184 |
573 573-573 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
176 |
1 |
5:12 |
5:11 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:13 |
4:54 |
70.89% |
More |
800m |
2:32 |
5:06 |
80.91% |
More |
1km |
3:12 |
5:09 |
83.55% |
More |
Mile |
5:10 |
5:10 |
88.04% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:12 |
5:12 |
87.34 |
5km |
17:27 |
5:37 |
88.66 |
5M |
29:00 |
5:48 |
87.09 |
10km |
36:35 |
5:53 |
86.31 |
10M |
1:00:48 |
6:05 |
85.96 |
Half |
1:21:07 |
6:12 |
84.65 |
20M |
2:07:27 |
6:22 |
85.38 |
Mara |
2:50:03 |
6:29 |
85.32 |
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