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Fri 17th May 2024 at 9:02pm by Alun

Run > Race
  • warm
  • Time
    10:41
  • Miles
    1.86
  • Min/mi
    5:45
  • Pacing
    94.6%
  • WAVA
    86.08
  • Stride(cm)
    163
  • Cals
    184
  • Watts
    495
  • Cadence
    172
  • BPM
    155
  • %MHR
    88.9
  • B/mi
    889
  • Surface
    Track

Notes & Comments

SCVAC, division 1, Match 1, M50 3,000m
Went out fairly hard and tried to hang on to the M50 race leaders, didn't really manage it.
Lap splits of 42, 83, 86, 86, 86, 87, 87 and 84 for the final lap.
Happy enough with 10:40ish but lots of work to do just to get back to last summer's times.

1) 0.12mi - 41(5:47/mi) 114/141bpm [659b/mi] 7cal 487/634W
2) 0.25mi - 1:23(5:34/mi) 148/158bpm [824b/mi] 24cal 505/517W
3) 0.25mi - 1:26(5:45/mi) 154/157bpm [886b/mi] 24cal 503/512W
4) 0.25mi - 1:26(5:45/mi) 156/158bpm [898b/mi] 25cal 498/508W
5) 0.25mi - 1:26(5:46/mi) 159/161bpm [917b/mi] 25cal 491/501W
6) 0.25mi - 1:27(5:51/mi) 160/161bpm [936b/mi] 26cal 490/497W
7) 0.25mi - 1:27(5:51/mi) 161/164bpm [941b/mi] 26cal 485/492W
8) 0.25mi - 1:24(5:37/mi) 165/167bpm [927b/mi] 26cal 491/518W
9) 0.01mi - 1(3:56/mi) 166/166bpm [653b/mi] 1cal 511/512W
41 1:23 1:26 1:26 1:26 1:27 1:27 1:24 1

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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. Power Watts Watts Ascent mtrs Asc.
0.12 38 38 5:24 113 79-139 609 186 0-248 487 0-634 0/5
0.36 2:02 1:23 5:39 148 139-158 835 174 170-182 505 488-517 0/0
0.61 3:27 1:25 5:45 154 151-157 887 171 170-174 503 495-512 0/0
0.86 4:52 1:25 5:45 156 149-158 898 172 170-174 498 490-508 0/0
1.10 6:17 1:25 5:46 159 157-161 917 170 168-172 491 478-503 0/0
1.35 7:43 1:26 5:50 160 158-161 934 169 168-170 490 482-498 0/0
1.60 9:10 1:27 5:52 161 159-164 945 168 166-170 486 478-495 0/0
1.84 10:34 1:23 5:37 165 162-167 926 170 168-174 490 477-518 0/0
1.85 10:35 1 5:19 166 166-166 883 172 172-172 515 509-518 0/0
1.85 10:36 1 +1 5:29 166 166-166 911 172 172-172 511 509-512 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    155 avge / 167 max Delete HR Trace

  • Cadence Distribution

    172 avge / 248 max Stride Length: 163cm

  • Power Distribution

    495W (634 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:21 5:26 64.50% More
    800m 2:46 5:34 74.92% More
    1km 3:30 5:39 77.83% More
    Mile 5:40 5:40 83.38% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:30 5:30 85.90
    5km 18:29 5:57 84.41
    5M 30:43 6:09 82.99
    10km 38:44 6:14 82.26
    10M 1:04:23 6:26 81.38
    Half 1:25:54 6:33 80.55
    20M 2:14:58 6:45 80.31
    Mara 3:00:05 6:52 80.55

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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