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Sun 29th Sep 2024 at 10:30am by DavidGould

Run > Race
  • Time
    34:00
  • Miles
    3.13
  • Min/mi
    10:52
  • Pacing
    92.6%
  • WAVA
    48.23
  • Stride(cm)
    94
  • Cals
    353
  • Cadence
    157
  • BPM
    158
  • %MHR
    86.9
  • B/mi
    1718
  • Asc(m)
    8
  • Surface
    Road

Notes & Comments

Great Shelford 5k and fun run

The running mojo seems to be back - just not the running legs. Pleased with a time one minute inside estimate, even though it's not exactly enough to pull the skin off a rice pudding. I could do with avoiding a fourth (possibly fifth) dose of Covid to approach fitness again.

Pacing seemed a bit off: I started too fast but, on the return, thought it was because the course drops gently away from the start. It certainly seemed uphill finishing. True, but not very significant (looking at the elevation graph).

Keeping the heart rate about 170 bpm over the last half suggests the work ethic is there. Or the Garmin is broken.

Next weekend's Abington¹ 10k should be, er, interesting.

¹ definitely Abington, not Abingdon

Editing David: I cleverly discovered how to take selfies that are flipped. It'll be even cleverer discovering how not to do that².

² yes, I know: I could have flipped it back "in post" as they say

1) 1km - 6:10(6:10/km) 132/150bpm [814b/km] 66cal
2) 1km - 6:41(6:41/km) 144/157bpm [963b/km] 69cal
3) 1km - 6:54(6:54/km) 172/179bpm [1186b/km] 73cal
4) 1km - 7:06(7:06/km) 174/177bpm [1236b/km] 70cal
5) 1km - 6:58(6:58/km) 176/179bpm [1227b/km] 73cal
6) 0.03km - 11(5:24/km) 177/179bpm [957b/km] 2cal
6:10 6:41 6:54 7:06 6:58 11

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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. Ascent mtrs Asc.
0.13 1:21 1:21 10:50 107 78-127 1159 154 144-162 0/3
0.25 2:33 1:11 9:30 131 128-132 1245 157 154-160 1/1
0.38 3:45 1:13 9:42 140 132-143 1358 160 158-160 1/0
0.50 4:57 1:12 9:35 138 135-143 1323 161 158-164 1/2
0.63 6:12 1:15 10:00 147 143-150 1470 161 160-164 2/1
0.75 7:36 1:24 11:09 142 140-147 1583 161 158-164 2/0
0.88 8:54 1:18 10:27 140 138-143 1463 161 160-162 0/0
1.00 10:13 1:18 10:27 143 139-148 1494 161 160-162 1/1
1.13 11:32 1:20 10:39 143 137-146 1523 160 156-164 2/1
1.25 12:55 1:22 10:57 149 143-157 1632 161 160-166 1/0
1.38 14:16 1:22 10:54 169 158-174 1843 160 158-164 1/0
1.50 15:41 1:24 11:16 173 168-177 1949 157 154-160 1/1
1.63 17:02 1:22 10:53 174 172-175 1892 159 158-160 0/1
1.75 18:28 1:26 11:26 174 173-177 1989 157 154-160 0/1
1.88 19:51 1:23 11:07 174 173-176 1933 157 154-160 0/1
2.00 21:16 1:25 11:20 174 173-175 1973 155 152-158 0/1
2.13 22:42 1:26 11:24 175 173-176 1995 157 154-162 1/1
2.25 24:09 1:27 11:34 175 173-177 2024 156 154-158 1/1
2.38 25:36 1:27 11:36 174 174-175 2019 154 154-156 1/0
2.50 27:00 1:24 11:12 174 173-175 1948 156 154-158 0/1
2.63 28:30 1:30 12:03 175 174-176 2109 155 154-158 1/1
2.75 29:54 1:24 11:14 175 171-176 1965 156 154-160 1/1
2.88 31:21 1:26 11:31 176 173-177 2028 154 152-156 1/1
3.00 32:44 1:23 11:05 176 175-178 1950 155 154-156 1/0
3.13 33:58 1:15 9:56 177 173-179 1760 156 150-162 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    158 avge / 179 max Delete HR Trace

  • Cadence Distribution

    157 avge / 166 max Stride Length: 94cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:19 9:19 38.77% More
    800m 4:43 9:29 45.67% More
    1km 6:02 9:42 46.55% More
    Mile 10:06 10:06 47.35% More
    5k 33:40 10:50 48.41% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:09 10:09 47.09
    5km 33:44 10:51 48.30
    5M 55:52 11:10 47.73
    10km 1:10:20 11:19 47.45
    10M 1:56:28 11:39 47.49
    Half 2:35:04 11:50 46.89
    20M 4:02:50 12:09 47.45
    Mara 5:23:18 12:20 47.53

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