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Sat 14th Sep 2024 at 2:35pm by Alun

Run > Race
  • Good
  • breezy
  • warm
  • Time
    18:22
  • Miles
    3.11
  • Min/mi
    5:54
  • Pacing
    96.2%
  • WAVA
    85.13
  • Stride(cm)
    165
  • Cals
    323
  • Watts
    491
  • Cadence
    165
  • BPM
    159
  • %MHR
    91.5
  • B/mi
    940
  • Surface
    Track

Notes & Comments

Aimed for low 18s, tracking Rich Tomlinson for around 5 laps until he pulled clear.
Settled into a sensible pace (88 to 90 seconds per lap) and held it despite the warmth (and a headwind on the home straight), pushed on the final lap (87 seconds) and finished 3rd overall and 2nd M50. Happy with a season's best (by 27 seconds) of 18:22.14, 1500m tomorrow and then the track is done for another year...
🏃💪🥈

1) 0.12mi - 41(5:33/mi) 121/141bpm [671b/mi] 8cal 571/693W
2) 0.25mi - 1:26(5:44/mi) 150/156bpm [861b/mi] 24cal 513/623W
3) 0.25mi - 1:28(5:54/mi) 156/159bpm [920b/mi] 25cal 491/554W
4) 0.25mi - 1:27(5:52/mi) 157/160bpm [920b/mi] 25cal 485/539W
5) 0.25mi - 1:28(5:54/mi) 160/161bpm [944b/mi] 26cal 480/542W
6) 0.25mi - 1:29(5:58/mi) 161/163bpm [961b/mi] 26cal 490/547W
7) 0.25mi - 1:28(5:54/mi) 162/167bpm [956b/mi] 26cal 475/515W
8) 0.25mi - 1:29(5:56/mi) 162/164bpm [962b/mi] 27cal 484/576W
9) 0.25mi - 1:30(6:01/mi) 163/166bpm [981b/mi] 27cal 481/562W
10) 0.25mi - 1:30(6:03/mi) 162/164bpm [980b/mi] 27cal 476/562W
11) 0.25mi - 1:29(6:00/mi) 164/167bpm [983b/mi] 27cal 480/587W
12) 0.25mi - 1:30(6:02/mi) 165/166bpm [995b/mi] 28cal 491/577W
13) 0.25mi - 1:27(5:42/mi) 166/170bpm [946b/mi] 27cal 501/561W
41 1:26 1:28 1:27 1:28 1:29 1:28 1:29 1:30 1:30 1:29 1:30 1:27
Mark J 🇳🇿
Blistering run, well done.

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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 39 39 5:17 121 83-141 638 171 0-180 571 0-693 7/5
0.37 2:05 1:25 5:47 150 141-156 867 169 168-174 513 461-632 0/0
0.62 3:32 1:27 5:54 156 154-159 921 167 166-168 492 437-554 0/0
0.86 4:59 1:27 5:52 157 155-160 920 167 166-168 486 439-539 0/0
1.11 6:27 1:28 5:54 160 158-161 944 167 164-168 480 417-542 8/0
1.36 7:55 1:29 5:58 161 159-163 962 165 164-168 489 445-547 0/0
1.61 9:23 1:28 5:54 162 160-167 955 165 164-168 475 437-515 0/0
1.86 10:51 1:28 5:56 162 159-164 962 165 164-166 484 426-576 0/0
2.10 12:21 1:29 6:01 163 161-166 982 163 162-166 480 419-562 0/0
2.35 13:50 1:29 6:03 162 160-164 981 163 162-164 475 406-562 0/0
2.60 15:19 1:29 6:00 164 162-167 985 162 160-164 479 394-587 0/0
2.84 16:48 1:30 6:01 165 163-166 992 162 160-164 490 417-577 0/0
3.10 18:16 1:28 +1 5:47 166 164-170 961 164 162-172 500 459-561 0/0
3.10 18:16 0 +1 0 167 167-167 NAN 172 172-172 475 475-475 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    159 avge / 170 max Delete HR Trace

  • Cadence Distribution

    165 avge / 180 max Stride Length: 165cm

  • Power Distribution

    491W (693 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:22 5:30 63.73% More
    800m 2:49 5:41 73.31% More
    1km 3:32 5:42 76.21% More
    Mile 5:47 5:47 79.19% More
    5k 18:19 5:54 85.19% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:28 5:28 83.78
    5km 18:21 5:54 85.03
    5M 30:30 6:06 83.54
    10km 38:28 6:11 82.83
    10M 1:03:56 6:24 82.51
    Half 1:25:18 6:31 81.26
    20M 2:14:01 6:42 81.96
    Mara 2:58:48 6:49 81.91

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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