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Thu 31st Aug 2023 at 7:01pm by Flatlander

Run > Race
  • drizzle
  • Time
    29:56
  • Miles
    3.19
  • Min/mi
    9:23
  • Pacing
    89.4%
  • WAVA
    59.16
  • Stride(cm)
    99
  • Cals
    312
  • Watts
    250
  • Cadence
    173
  • BPM
    158
  • %MHR
    87.7
  • B/mi
    1481
  • Asc(m)
    72
  • Hillscore
    6
  • Surface
    Trail

Notes & Comments

Summer 5k race at Royston.
2 identical undulating laps on trails.
Drizzle.

1) 1mi - 10:01(10:01/mi) 148/161bpm [1483b/mi] 97cal 239/298W Several short bits of walking due to congestion on the single file trail sections.
2) 0.6mi - 5:27(9:06/mi) 158/165bpm [1438b/mi] 57cal 246/303W
Halfway, then 2nd lap
3) 1mi - 9:28(9:28/mi) 164/169bpm [1554b/mi] 103cal 252/295W No walking this lap, but still not possible to pass other runners on the stretches of single file trail.
4) 0.6mi - 4:59(8:23/mi) 165/175bpm [1382b/mi] 55cal 265/427W Even near the end of the race, it was difficult to pass other runners on the parts with single file trails.
10:01 5:27 9:28 4:59
Fenland Flier
Well done, not a bad time considering the single file track and how little fast running you've managed.
Are you happy with your race?
Flatlander
I raced well when I could so I am happy with that, but not happy with the race course.
Fenland Flier
The course certainly doesn't sound ideal and I'm pleased you're happy with your race.
Night-owl
Well done. Great time especially considering the lack of miles recently
Flatlander
Thank you Night-owl.
You are running well this year. Hope your work doesn't disrupt that too much.

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.
1.00 10:00 10:00 10:00 148 83-161 1481 172 0-182 239 0-298 31/22
1.60 15:26 5:26 9:06 158 154-165 1437 174 160-180 246 181-303 9/18
2.60 24:54 9:28 9:29 164 158-169 1554 171 162-176 252 197-295 33/23
3.19 29:54 5:00 +1 8:24 165 160-175 1386 170 162-178 265 204-427 10/17

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    158 avge / 175 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    21 2.4% 9:44
    17 2.7% 10:54
    13 3.9% 10:17
    13 3.9% 10:09

  • Cadence Distribution

    173 avge / 182 max Stride Length: 99cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 172 3.2 29:55 9:22
    Still 0.1 - - 1 -

  • Power Distribution

    250W (427 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:52 7:29 52.02% More
    800m 4:10 8:23 54.83% More
    1km 5:13 8:24 57.03% More
    Mile 8:49 8:49 57.24% More
    5k 29:05 9:22 59.26% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:45 8:45 57.73
    5km 29:06 9:22 59.24
    5M 48:12 9:38 58.59
    10km 1:00:41 9:46 58.31
    10M 1:40:30 10:03 58.43
    Half 2:13:48 10:13 57.76
    20M 3:29:31 10:29 58.45
    Mara 4:38:57 10:39 58.54

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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