Tue 30th Apr 2024 at 7:30am by northernslowcoach

Run > Tempo

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Time
30:51
Miles
3.02
Min/mi
10:13
Pacing
91.8%
WAVA
53.62
Stride(cm)
89
Cals
341
Watts
277
Cadence
177
BPM
155
%MHR
90.9
B/mi
1587
Asc(m)
45
Hillscore
3
Surface
Road

Notes & Comments

8 comments

So, this is what happens when I decide to push it! Was a planned race pace but as I’m not likely to get to a parkrun I set out to see how fast I could run 3 miles and was shocked it was this fast ✔️

1) 1mi - 9:55(9:55/mi) 145/160bpm [1438b/mi] 106cal 277/386W
2) 1mi - 10:03(10:03/mi) 157/167bpm [1578b/mi] 112cal 270/340W
3) 1mi - 10:43(10:43/mi) 164/167bpm [1757b/mi] 121cal 280/342W
4) 0.02mi - 10(9:21/mi) 165/165bpm [1544b/mi] 2cal 292/303W

9:55 10:03 10:43 10

	Rosehip fab
	3M Excellent! Slowcoach no more?
	Diogenes Wow, that's a great!
	Autumnleaves That's fab!
	northernslowcoach Thanks 😊
	.B. Brilliant
	Mandymoo Great running
	Sombrero Northernspeedcoach

Pin Map

0mi in 0

Pace

10%

42%

43%

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.
0.13	1:26	1:26 +10	11:28	115 63-140	1320	171 106-178	277 89-315	2/3
0.25	2:42	1:16	10:06	143 141-146	1444	173 156-178	273 65-332	1/2
0.38	3:55	1:13	9:46	149 146-150	1455	175 172-180	263 223-280	0/8
0.50	5:11	1:16	10:06	139 136-147	1405	170 168-172	235 211-310	2/11
0.63	6:26	1:15	10:01	150 141-153	1503	172 168-178	292 227-386	3/9
0.75	7:39	1:13	9:42	147 145-150	1427	177 174-180	295 260-345	3/5
0.88	8:52	1:13	9:43	157 149-160	1525	178 176-182	315 274-377	1/3
1.00	10:05	1:13	9:45	158 157-160	1539	178 174-182	295 237-353	2/5
1.13	11:16	1:12	9:34	153 148-158	1464	177 174-180	243 228-263	0/8
1.25	12:30	1:13	9:48	147 144-152	1440	178 174-180	268 238-306	1/2
1.38	13:45	1:15	9:59	155 152-157	1548	177 174-180	265 248-291	0/2
1.50	14:58	1:13	9:45	156 153-159	1522	178 176-182	279 258-309	1/3
1.63	16:13	1:15	10:03	157 154-160	1577	178 176-180	256 235-287	2/1
1.75	17:29	1:16	10:07	158 156-160	1597	178 172-182	278 256-299	2/0
1.88	18:49	1:20	10:41	161 160-163	1721	179 176-182	281 264-307	6/0
2.00	20:08	1:18	10:27	165 163-167	1725	180 178-184	285 241-340	1/2
2.13	21:23	1:15	10:00	164 161-167	1641	180 178-184	249 239-271	1/3
2.25	22:38	1:15	10:00	161 161-161	1609	179 172-184	262 240-280	1/2
2.38	23:59	1:21	10:48	161 160-162	1739	179 176-182	275 259-326	5/0
2.50	25:28	1:29	11:56	164 162-164	1956	177 174-180	290 269-328	5/0
2.63	26:48	1:20	10:38	164 163-166	1745	179 176-182	279 263-297	3/0
2.75	28:17	1:29	11:50	166 165-167	1964	178 176-182	312 284-342	7/0
2.88	29:34	1:18	10:21	167 166-167	1728	180 176-184	280 251-330	2/1
3.00	30:50	1:16	10:09	165 165-166	1676	180 176-184	283 258-309	2/4
3.02	31:01	11	9:57	165 165-165	1641	183 180-186	292 281-303	1/0

Heart

155/167max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 45m, Range 48m, Flat prediction 29:49

Elevation Graph

Biggest Climbs (m)	Min/mi
22 2.2%	11:10
11 2.1%	10:34
See your biggest climbs

Power

277W (386 max)

Power Graph

Power Bands

Cadence

177 (186 max) Stride Length: 89cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.2	177	3	30:47	10:16
Walk	0.2	106	0	3	17:16
Still	0.1	-	-	1	-
Pause	0.5	-	-	10	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:22	9:33	42.01%	More
800m	4:47	9:37	46.00%	More
1km	5:59	9:37	47.93%	More
Mile	9:43	9:43	50.18%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:09	9:09	53.31
5km	31:50	10:15	53.54
5M	53:43	10:45	51.82
10km	1:08:13	10:59	51.11
10M	1:55:09	11:31	49.93
Half	2:34:58	11:50	48.48
20M	4:06:49	12:20	47.95
Mara	5:32:11	12:41	47.22

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