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Sun 7th Jul 2024 at 9:05am by Alun

Run > Race
  • Time
    31:50
  • Miles
    5.02
  • Min/mi
    6:20
  • Pacing
    95.5%
  • WAVA
    80.38
  • Stride(cm)
    158
  • Cals
    564
  • Watts
    460
  • Cadence
    160
  • BPM
    162
  • %MHR
    93.2
  • B/mi
    1028
  • Asc(m)
    29
  • Surface
    Road

Notes & Comments

Very low key preparation for this race as it was all a bit last minute, wore Magic Speeds rather than Meta Speeds, arrived late and had no real warm up.
Pretty much perfect conditions apart from the rain so I planned to run even splits from the start, overcooked the first mile before adjusting downwards to a more sensible pace for miles 2-4, fatigue kicked in and I dropped off in the final mile. Lost a few places in the final couple of hundred yards but pleased to finish without any knee or hamstring incidents.
31:47 (4½ minutes in Orange and 26 in red) is a couple of minutes slower than last year but I'm happy with how I felt, a distant 2nd M55 behind Steve Wright and plenty of work to do speed wise!

1) 1mi - 6:07(6:07/mi) 152/160bpm [931b/mi] 100cal 440/549W
2) 1mi - 6:23(6:23/mi) 161/164bpm [1027b/mi] 111cal 449/492W
3) 1mi - 6:23(6:23/mi) 165/170bpm [1053b/mi] 115cal 477/555W
4) 1mi - 6:21(6:21/mi) 166/170bpm [1055b/mi] 117cal 451/589W
5) 1mi - 6:29(6:29/mi) 166/170bpm [1076b/mi] 119cal 483/516W
6) 0.02mi - 7(5:49/mi) 166/168bpm [965b/mi] 2cal 436/441W
6:07 6:23 6:23 6:21 6:29 7
Mark J 🇳🇿
Ooph, great running and time.
Alun
Thanks Mark, quite some way from full fitness (almost 2 minutes slower than last year), hoping to get there in time for the cross country season...
Alun
Thanks Mark, quite some way from full fitness (almost 2 minutes slower than last year), hoping to get there in time for the cross country season...

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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.
0.25 1:27 1:27 5:47 139 103-153 804 171 160-182 439 175-549 1/6
0.50 2:59 1:32 6:10 155 152-156 956 164 162-164 441 420-459 1/1
0.75 4:31 1:32 6:09 156 154-159 959 164 162-166 437 430-449 1/2
1.00 6:06 1:35 6:19 158 157-160 997 163 162-164 447 433-464 1/1
1.25 7:42 1:36 6:24 160 158-161 1024 162 162-166 459 434-485 2/0
1.50 9:16 1:34 6:16 161 159-163 1010 163 162-164 438 431-445 1/1
1.75 10:51 1:35 6:19 161 160-164 1016 161 160-164 443 428-458 1/2
2.00 12:29 1:38 6:31 161 159-163 1050 160 158-162 454 428-492 2/1
2.25 14:08 1:39 6:38 163 161-169 1080 160 158-160 478 467-495 4/0
2.50 15:46 1:38 6:31 165 162-170 1076 160 156-164 479 376-531 7/6
2.75 17:18 1:32 6:08 166 164-169 1017 161 158-162 485 372-555 1/4
3.00 18:52 1:34 6:16 165 163-167 1035 159 156-166 467 440-508 1/2
3.25 20:27 1:35 6:19 166 163-170 1050 158 156-160 482 425-561 4/4
3.50 22:06 1:39 6:35 167 164-170 1100 158 154-162 462 333-589 9/7
3.75 23:38 1:33 6:12 166 163-170 1028 160 158-164 416 332-458 0/5
4.00 25:13 1:35 6:19 166 163-168 1048 159 156-160 443 435-461 1/1
4.25 26:51 1:38 6:30 167 165-170 1086 157 154-158 483 459-497 2/1
4.50 28:28 1:37 6:29 166 164-168 1075 156 154-156 487 477-507 1/1
4.75 30:05 1:38 6:30 165 163-168 1073 155 154-158 476 442-501 2/0
5.00 31:42 1:37 6:27 166 165-169 1072 157 154-164 486 439-516 2/1
5.02 31:49 7 5:52 166 165-168 974 158 154-160 436 430-441 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    162 avge / 170 max Delete HR Trace

  • Cadence Distribution

    160 avge / 182 max Stride Length: 158cm

  • Power Distribution

    460W (589 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:25 5:43 61.17% More
    800m 2:57 5:57 70.09% More
    1km 3:43 5:59 72.46% More
    Mile 6:05 6:05 75.28% More
    5k 19:30 6:17 79.99% More
    5 miles 31:41 6:20 80.41% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:41 5:41 80.58
    5km 19:04 6:08 81.83
    5M 31:42 6:20 80.38
    10km 39:59 6:26 79.69
    10M 1:06:27 6:39 79.38
    Half 1:28:40 6:46 78.17
    20M 2:19:18 6:58 78.85
    Mara 3:05:51 7:06 78.80

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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