Thu 25th Apr 2024 at 7:04pm by Flatlander
Run > Race
- breezy
-
Time
30:33
-
Miles
3.16
-
Min/mi
9:40
-
Pacing
95.3%
-
WAVA
58.15
-
Cals
487
-
BPM
155
-
%MHR
86
-
B/mi
1496
-
Asc(m)
13
-
Surface
Road
Notes & Comments
1 comments
I had hoped for a bit better than this.
1) 0.62mi - 6:11(9:57/mi) 144/154bpm [1433b/mi] 90cal 6.03/6.97mph Includes about 15 seconds to get over the start line, plus walking congestion at the first speed bump.
2) 0.62mi - 5:55(9:31/mi) 155/158bpm [1475b/mi] 94cal 6.31/7.08mph
3) 0.62mi - 6:05(9:48/mi) 157/160bpm [1537b/mi] 98cal 6.13/6.94mph
4) 0.62mi - 6:01(9:41/mi) 160/162bpm [1548b/mi] 99cal 6.2/7.23mph
5) 0.62mi - 5:57(9:35/mi) 161/164bpm [1544b/mi] 99cal 6.26/7.22mph
6) 0.06mi - 24(7:14/mi) 165/167bpm [1194b/mi] 7cal 8.29/8.79mph Didn't manage to stop my watch until about 5 seconds after crossing the finishing line
6:11 5:55 6:05 6:01 5:57 24
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.13 |
1:17 |
1:17 |
10:17 |
121 99-144 |
1244 |
0/0 |
0.25 |
2:31 |
1:13 |
9:48 |
147 144-149 |
1440 |
0/2 |
0.38 |
3:46 |
1:15 |
10:00 |
149 148-151 |
1491 |
0/2 |
0.50 |
5:01 |
1:15 |
10:02 |
152 151-154 |
1524 |
0/2 |
0.63 |
6:13 |
1:12 |
9:37 |
153 152-154 |
1472 |
0/2 |
0.75 |
7:22 |
1:09 |
9:11 |
155 153-157 |
1422 |
0/0 |
0.88 |
8:31 |
1:09 |
9:15 |
157 156-158 |
1452 |
1/0 |
1.00 |
9:44 |
1:13 |
9:44 |
155 154-157 |
1509 |
1/0 |
1.13 |
10:58 |
1:14 |
9:48 |
155 154-156 |
1519 |
0/1 |
1.25 |
12:10 |
1:13 |
9:41 |
156 155-157 |
1511 |
0/1 |
1.38 |
13:26 |
1:15 |
10:04 |
156 155-157 |
1570 |
0/0 |
1.50 |
14:42 |
1:16 |
10:09 |
157 155-159 |
1593 |
2/0 |
1.63 |
15:54 |
1:13 |
9:40 |
158 157-160 |
1528 |
0/0 |
1.75 |
17:05 |
1:11 |
9:27 |
157 155-160 |
1483 |
0/0 |
1.88 |
18:17 |
1:12 |
9:33 |
159 157-160 |
1519 |
0/0 |
2.00 |
19:34 |
1:17 |
10:14 |
160 158-161 |
1638 |
0/1 |
2.13 |
20:46 |
1:13 |
9:41 |
159 157-161 |
1539 |
0/0 |
2.25 |
21:56 |
1:09 |
9:15 |
160 158-161 |
1479 |
0/1 |
2.38 |
23:08 |
1:12 |
9:36 |
161 159-162 |
1546 |
0/1 |
2.50 |
24:20 |
1:12 |
9:38 |
159 158-161 |
1533 |
0/2 |
2.63 |
25:29 |
1:10 |
9:17 |
160 158-162 |
1484 |
1/1 |
2.75 |
26:44 |
1:14 |
9:56 |
160 158-162 |
1588 |
2/0 |
2.88 |
27:53 |
1:09 |
9:14 |
160 157-162 |
1477 |
1/0 |
3.00 |
29:07 |
1:14 |
9:52 |
162 161-163 |
1599 |
1/0 |
3.13 |
30:17 |
1:10 |
9:22 |
164 163-166 |
1535 |
0/0 |
3.16 |
30:34 |
17 |
7:23 |
166 166-166 |
1227 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:17 |
9:11 |
43.11% |
More |
800m |
4:39 |
9:22 |
49.57% |
More |
1km |
5:52 |
9:27 |
51.26% |
More |
Mile |
9:25 |
9:25 |
54.21% |
More |
5k |
29:54 |
9:37 |
58.33% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:01 |
9:01 |
56.66 |
5km |
30:00 |
9:39 |
58.13 |
5M |
49:41 |
9:56 |
57.42 |
10km |
1:02:34 |
10:04 |
57.13 |
10M |
1:43:36 |
10:22 |
57.28 |
Half |
2:17:56 |
10:32 |
56.62 |
20M |
3:35:59 |
10:48 |
57.30 |
Mara |
4:47:34 |
10:59 |
57.39 |
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After all the stops and starts a sub 30 5k. Perhaps not what you were hoping for but considering the amount of running you've done I'd say that was quite acceptable, well done.