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Sun 20th Oct 2024 at 9:30am by RichHL

Run > Race
  • Not good
  • drizzle
  • windy
  • Time
    36:57
  • Miles
    3.16
  • Min/mi
    11:42
  • Pacing
    73.3%
  • WAVA
    42.93
  • Stride(cm)
    95
  • Cals
    390
  • Watts
    214
  • Cadence
    145
  • BPM
    168
  • %MHR
    86
  • B/mi
    1962
  • Asc(m)
    32
  • Surface
    Road

Notes & Comments

Duxford Dash 5k
===

Jeffed a minute on, a minute off all the way round to keep my breathing under control. Very windy but the rain must have blown straight over the airfield before it could really hit the ground. Chip time 38:49 which doesn’t seem right but it was about getting round this morning, not about the time.

===

1) 1km - 7:28(7:28/km) 140/167bpm [1046b/km] 76/91rpm 8.03/0kmph
2) 1km - 7:21(7:21/km) 169/178bpm [1243b/km] 72/90rpm 8.16/0kmph
3) 1km - 7:24(7:24/km) 174/182bpm [1286b/km] 70/88rpm 8.11/0kmph
4) 1km - 7:10(7:10/km) 177/184bpm [1267b/km] 73/88rpm 8.38/0kmph
5) 1km - 7:05(7:05/km) 179/183bpm [1268b/km] 72/88rpm 8.47/0kmph
6) 0.08km - 28(5:55/km) 182/184bpm [1078b/km] 82/88rpm 10.13/0kmph
7:28 7:21 7:24 7:10 7:05 28
GlennR
Good running in those conditions.
Runningbauble21
Well done Rich 👏
RichHL
Thank you, both. :-)

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.
0.13 2:34 2:34 20:35 135 114-151 2779 162 124-180 213 137-341 2/1
0.25 3:57 1:23 11:03 136 129-151 1502 151 84-182 221 155-750 2/1
0.38 5:30 1:32 12:19 134 129-139 1651 144 116-174 181 110-283 1/1
0.50 7:10 1:40 13:22 143 134-153 1911 141 62-178 191 93-413 1/2
0.63 8:33 1:23 11:03 153 134-167 1692 159 112-176 256 101-617 3/2
0.75 10:00 1:27 11:37 157 149-168 1823 152 110-176 249 103-544 3/1
0.88 11:34 1:34 12:36 169 164-175 2129 140 94-176 202 92-329 2/1
1.00 13:16 1:42 13:35 172 168-178 2336 137 82-174 205 67-530 2/1
1.13 14:40 1:24 11:08 174 168-178 1938 145 88-180 234 73-405 3/1
1.25 15:55 1:15 10:01 174 167-179 1742 148 98-176 218 114-389 2/3
1.38 17:26 1:31 12:10 173 162-179 2104 132 64-176 178 95-296 1/3
1.50 18:59 1:33 12:21 175 169-179 2160 139 70-174 205 123-286 0/3
1.63 20:12 1:14 9:51 170 164-179 1675 160 102-176 262 122-546 2/2
1.75 21:43 1:30 12:03 174 170-179 2096 141 112-176 212 122-528 4/2
1.88 23:20 1:37 12:55 178 174-182 2298 135 80-170 201 101-560 1/1
2.00 24:52 1:32 12:16 180 176-184 2209 148 100-170 205 91-582 3/2
2.13 26:11 1:19 10:33 176 174-178 1857 153 86-174 214 91-272 3/1
2.25 27:42 1:31 12:11 176 171-181 2145 138 70-176 188 119-294 1/2
2.38 29:16 1:34 12:32 177 167-183 2220 131 72-176 175 102-298 0/3
2.50 30:39 1:23 11:01 176 170-182 1938 155 114-176 227 115-294 1/1
2.63 31:58 1:19 10:33 178 175-180 1876 152 106-174 227 120-413 1/1
2.75 33:29 1:31 12:09 178 173-182 2162 138 92-170 202 103-424 1/3
2.88 35:02 1:33 12:23 181 174-183 2242 141 94-170 233 106-395 1/2
3.00 36:11 1:09 9:12 178 173-182 1636 167 136-176 284 126-658 4/3
3.13 37:37 1:26 11:30 180 177-183 2070 140 114-176 205 112-486 3/4
3.16 37:56 19 10:11 183 182-184 1865 164 126-176 282 89-343 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    168 avge / 184 max Delete HR Trace

  • Cadence Distribution

    145 avge / 182 max Stride Length: 95cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 53.4 167 2.1 20:16 9:53
    Walk 46.4 119 1.1 17:35 15:56
    Still 0.2 - - 5 -

  • Power Distribution

    214W (750 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:31 10:06 34.67% More
    800m 5:28 10:59 37.91% More
    1km 6:41 10:45 40.39% More
    Mile 11:11 11:11 40.96% More
    5k 36:13 11:39 43.08% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:55 10:55 41.95
    5km 36:17 11:41 43.00
    5M 1:00:06 12:01 42.40
    10km 1:15:40 12:11 42.11
    10M 2:05:18 12:32 42.10
    Half 2:46:49 12:44 41.55
    20M 4:21:14 13:04 42.04
    Mara 5:47:49 13:17 42.11
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