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Sun 18th Sep 2016 at 12:00pm by tipsku

Run > Race
  • Good
  • windy
  • Time
    21:21
  • Miles
    3.09
  • Min/mi
    6:55
  • Pacing
    95.2%
  • WAVA
    66.06
  • Stride(cm)
    124
  • Cals
    182
  • Cadence
    188
  • BPM
    168
  • %MHR
    91.6
  • B/mi
    1164
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Penrhyndeudraeth to Porthmadog: Ras y Cob 5k race

And it's PB time again. Managed to run more than 30 seconds faster than in Ffrith 5k in May. Felt strong and confident throughout. Sub 7 min/mile pace suddenly feels doable. Added bonus: 3rd lady overall, 1st V35 and 16th of 59 runners in total.

Split Summary
===
1) 0.62m - 4:05(6:34/m) 145/162bpm 22cal 9.14/11.33mph
2) 0.62m - 4:15(6:50/m) 170/176bpm 37cal 8.77/9.75mph
3) 0.62m - 4:22(7:02/m) 172/177bpm 41cal 8.54/8.93mph
4) 0.62m - 4:24(7:04/m) 178/181bpm 41cal 8.48/8.66mph
5) 0.6m - 4:15(7:04/m) 179/181bpm 41cal 8.5/8.58mph
4:05 4:15 4:22 4:24 4:15

Map
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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.
0.13 44 44 5:53 130 126-133 764 199 192-208 0/3
0.25 1:32 48 6:24 138 134-142 883 191 188-194 0/4
0.38 2:23 51 6:49 144 141-146 981 189 186-196 0/1
0.50 3:14 51 6:45 153 148-157 1032 188 186-190 0/0
0.63 4:07 53 7:02 161 159-164 1132 189 188-192 0/0
0.75 4:59 52 6:56 167 163-172 1159 187 184-188 0/0
0.88 5:51 52 6:58 167 163-170 1164 187 186-188 0/0
1.00 6:42 52 6:53 172 168-174 1183 187 186-190 3/0
1.13 7:31 48 6:26 175 173-176 1126 188 172-194 1/4
1.25 8:22 52 6:52 172 169-176 1181 188 188-190 0/0
1.38 9:16 53 7:07 170 166-175 1209 188 188-190 0/0
1.50 10:08 53 7:00 173 171-176 1212 188 188-190 0/0
1.63 11:01 53 7:01 168 164-171 1178 189 186-190 0/0
1.75 11:54 54 7:09 175 171-176 1251 188 184-190 0/0
1.88 12:46 51 6:50 176 176-177 1203 186 184-190 6/0
2.00 13:40 54 7:12 177 176-177 1275 186 184-188 3/0
2.13 14:34 55 7:17 177 176-178 1288 187 176-194 1/1
2.25 15:26 52 6:52 177 176-178 1217 186 186-188 0/2
2.38 16:19 53 7:04 179 178-180 1266 190 186-194 0/5
2.50 17:11 52 6:56 180 179-181 1247 190 188-194 0/0
2.63 18:05 54 7:12 179 178-180 1289 187 186-188 0/0
2.75 18:58 53 7:02 179 177-180 1260 187 186-188 0/0
2.88 19:51 54 7:09 179 178-180 1279 187 186-188 0/0
3.00 20:44 53 7:07 180 178-181 1280 187 186-190 0/0
3.08 21:18 34 6:53 180 180-180 1238 186 184-188 4/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    169 avge / 181 max Delete HR Trace

  • Cadence Distribution

    188 avge / 208 max Stride Length: 124cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:32 6:09 54.18% More
    800m 3:13 6:28 58.74% More
    1km 4:04 6:33 60.63% More
    Mile 6:43 6:43 63.25% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:27 6:27 65.78
    5km 21:28 6:55 66.12
    5M 35:34 7:07 65.50
    10km 44:46 7:12 65.19
    10M 1:14:08 7:25 64.63
    Half 1:38:42 7:32 64.08
    20M 2:34:34 7:44 64.16
    Mara 3:25:48 7:51 63.86

Bespoke Fields

Amend your bespoke fields
Snow/ice
water
wind S 17 mph

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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