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Sun 11th Jan 2015 at 10:00am by tipsku

Run > Race

windy
cold

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Time
41:05
Miles
5.52
Min/mi
7:27
Pacing
93.3%
WAVA
64.56
Stride(cm)
116
Cals
396
Cadence
186
BPM
175
%MHR
94
B/mi
1301
Asc(m)
42
Hillscore
2
Surface
Road

Notes & Comments

Border League race 3, Birkenhead Park, 5.5 miles
Sun, 11 Jan 2015 10:59 Western European Time By tipsku
Activity Type: Running

Event Type: Race

Course: --
ran the race at about 95% effort, testing the legs especially in the final two laps. Felt good, started quite in the back and then clawed my way through the field to finish 207th (second best BL ranking for me I think).

Split Summary
===
1) 0.62m - 4:27(7:09/m) 158/171bpm 44cal 3.75/4.21/hr
2) 0.62m - 4:48(7:43/m) 173/176bpm 45cal 3.48/3.62/hr
3) 0.62m - 4:33(7:20/m) 176/179bpm 43cal 3.66/4.4/hr
4) 0.62m - 4:53(7:51/m) 176/179bpm 46cal 3.42/3.84/hr
5) 0.62m - 4:38(7:28/m) 176/180bpm 45cal 3.6/3.84/hr
6) 0.62m - 4:35(7:22/m) 178/180bpm 44cal 3.64/4.81/hr
7) 0.62m - 4:47(7:41/m) 178/183bpm 47cal 3.49/3.9/hr
8) 0.62m - 4:31(7:16/m) 179/182bpm 47cal 3.69/3.98/hr
9) 0.55m - 3:55(7:09/m) 180/182bpm 35cal 3.75/4.2/hr

4:27 4:48 4:33 4:53 4:38 4:35 4:47 4:31 3:55

Map

Borders League Birkenhead Park

0mi in 0

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.
0.25	1:47	1:47	7:08	145 117-163	1036	189 126-202	4/3
0.50	3:32	1:45	7:00	166 164-170	1161	189 184-192	0/5
0.75	5:25	1:53	7:33	170 167-173	1285	187 184-190	2/2
1.00	7:21	1:56	7:44	173 172-175	1337	185 180-188	0/2
1.25	9:18	1:57	7:46	174 172-175	1352	186 184-192	2/1
1.50	11:14	1:56	7:45	176 172-179	1363	185 182-192	8/0
1.75	12:59	1:45	7:01	177 174-178	1243	189 186-190	0/6
2.00	14:49	1:49	7:16	175 171-178	1273	188 182-192	1/4
2.25	16:49	2:01	8:03	176 175-177	1417	185 184-190	2/2
2.50	18:47	1:58	7:52	177 174-179	1392	186 180-190	1/1
2.75	20:45	1:57	7:49	176 175-177	1377	184 182-188	6/0
3.00	22:32	1:48	7:10	177 175-180	1270	187 182-194	4/3
3.25	24:17	1:45	7:00	177 176-178	1238	188 184-198	0/5
3.50	26:13	1:56	7:45	178 176-180	1380	186 182-192	2/2
3.75	28:04	1:51	7:24	179 178-180	1325	185 180-188	0/3
4.00	30:03	1:58	7:53	177 176-179	1396	185 182-188	3/0
4.25	31:59	1:56	7:46	178 176-179	1382	184 182-192	7/0
4.50	33:42	1:43	6:52	179 177-183	1229	189 186-192	0/6
4.75	35:28	1:46	7:04	179 176-181	1266	190 182-200	1/4
5.00	37:23	1:54	7:37	179 177-181	1365	186 182-194	1/2
5.25	39:11	1:48	7:13	179 177-182	1293	189 182-194	1/2
5.50	40:57	1:46	7:06	181 179-182	1285	187 182-190	6/0
5.52	41:05	8	7:12	181 181-181	1304	180 180-182	0/0

Further Analysis

Pace Distribution
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Heart Rate Distribution
175 avge / 183 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
11	1.2%	7:32
11	1.2%	7:41

Cadence Distribution
186 avge / 202 max Stride Length: 116cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	99.9	186	5.5	41:02	7:26
Walk	0.1	126	0	3	56:41

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:39	6:38	49.08%	More
800m	3:23	6:49	55.67%	More
1km	4:19	6:56	57.15%	More
Mile	7:09	7:09	59.10%	More
5k	23:00	7:24	64.18%	More
5 miles	37:16	7:27	64.33%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:14	6:14	67.80
5km	21:47	7:01	67.79
5M	36:50	7:22	65.10
10km	46:49	7:32	63.99
10M	1:19:09	7:55	62.26
Half	1:46:38	8:08	60.31
20M	2:50:05	8:30	59.48
Mara	3:49:08	8:45	58.51

Bespoke Fields

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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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