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Sat 17th Aug 2024 at 2:24pm by Alun

Run > Race
  • warm
  • Time
    10:52
  • Miles
    1.86
  • Min/mi
    5:51
  • Pacing
    94.7%
  • WAVA
    83.67
  • Stride(cm)
    166
  • Cals
    181
  • Watts
    493
  • Cadence
    166
  • BPM
    158
  • %MHR
    90.6
  • B/mi
    921
  • Surface
    Track

Notes & Comments

SAL, Division 1, Match #4, 3000m
Tried to run at a consistent pace throughout, laps varied between 86 and 89 seconds apart from the first 200m (40 seconds), picked up the pace for the last lap and finished with 10:52.38.
Not as quick as my previous 3000n in May but that started after 9pm and was considerably cooler.
Just the County vets' champs to go in 4 weeks and then it will be full steam ahead for the cross country season!

1) 0.12mi - 41(5:27/mi) 116/141bpm [632b/mi] 7cal 490/637W
2) 0.25mi - 1:26(5:48/mi) 150/157bpm [870b/mi] 23cal 504/528W
3) 0.25mi - 1:28(5:53/mi) 156/159bpm [918b/mi] 24cal 486/502W
4) 0.25mi - 1:26(5:48/mi) 160/163bpm [927b/mi] 24cal 493/511W
5) 0.25mi - 1:28(5:54/mi) 163/164bpm [961b/mi] 25cal 492/509W
6) 0.25mi - 1:29(5:58/mi) 163/165bpm [972b/mi] 26cal 487/515W
7) 0.25mi - 1:28(5:56/mi) 164/167bpm [972b/mi] 26cal 493/532W
8) 0.25mi - 1:26(5:45/mi) 166/169bpm [953b/mi] 26cal 494/522W
41 1:26 1:28 1:26 1:28 1:29 1:28 1:26
Mark J 🇳🇿
Cracking pace.

Map
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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 5:18 116 79-141 614 172 0-182 490 0-637 0/4
0.37 2:05 1:25 5:45 150 140-157 863 168 166-174 504 477-528 0/0
0.62 3:32 1:27 5:53 156 154-159 918 166 164-168 485 465-502 0/0
0.86 4:57 1:26 5:48 159 157-163 922 167 166-170 493 478-511 0/0
1.11 6:25 1:27 5:54 163 161-164 961 165 162-168 492 473-509 0/0
1.36 7:53 1:28 5:58 163 162-165 973 164 162-168 487 444-515 2/0
1.60 9:21 1:28 5:55 164 161-167 971 164 162-166 492 444-532 0/0
1.85 10:47 1:26 5:46 166 164-169 957 166 164-170 494 458-522 0/0
1.86 10:48 1 +1 5:52 168 168-168 986 170 170-170 510 509-511 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    158 avge / 169 max Delete HR Trace

  • Cadence Distribution

    166 avge / 182 max Stride Length: 166cm

  • Power Distribution

    493W (637 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:21 5:26 64.46% More
    800m 2:49 5:39 73.61% More
    1km 3:33 5:43 75.96% More
    Mile 5:43 5:43 80.11% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:36 5:36 81.78
    5km 18:48 6:03 82.99
    5M 31:14 6:15 81.58
    10km 39:24 6:20 80.87
    10M 1:05:29 6:33 80.55
    Half 1:27:23 6:40 79.32
    20M 2:17:17 6:52 80.01
    Mara 3:03:10 6:59 79.96

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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