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Thu 6th Jun 2024 at 7:38pm by Sampson

Run > Race
  • Amazing
  • Time
    19:58
  • Miles
    3.18
  • Min/mi
    6:17
  • Pacing
    87.2%
  • WAVA
    67.46
  • Stride(cm)
    143
  • Cals
    304
  • Watts
    415
  • Cadence
    180
  • BPM
    178
  • %MHR
    91.1
  • B/mi
    1115
  • Asc(m)
    97
  • Hillscore
    9
  • Surface
    Mixed

Notes & Comments

Assembly League 5k. Parkrun route but definitely not Parkrun. Lots of people trying their hardest!

1) 1km - 4:20(4:20/km) 141/180bpm [612b/km] 51cal 431/611W
2) 1km - 3:44(3:44/km) 180/188bpm [671b/km] 57cal 416/501W
3) 1km - 3:40(3:40/km) 187/192bpm [685b/km] 59cal 408/555W
4) 1km - 4:20(4:20/km) 192/198bpm [834b/km] 73cal 427/480W
5) 1km - 3:28(3:28/km) 190/195bpm [657b/km] 57cal 352/546W
6) 0.12km - 26(3:35/km) 192/197bpm [689b/km] 7cal 512/643W
4:20 3:44 3:40 4:20 3:28 26

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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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.
0.13 50 50 6:39 90 65-128 599 181 102-206 395 44-611 10/0
0.25 1:39 49 6:35 131 124-138 862 187 184-192 463 421-498 7/0
0.38 2:36 57 7:38 140 133-158 1068 179 174-184 464 431-500 10/0
0.50 3:32 55 7:21 169 159-172 1241 182 174-186 432 364-491 10/0
0.63 4:22 50 6:40 176 170-180 1172 184 180-188 469 383-498 5/0
0.75 5:10 49 6:28 177 173-180 1146 184 180-188 449 385-501 9/0
0.88 5:57 47 6:19 177 173-181 1119 184 176-188 450 382-490 3/2
1.00 6:45 48 6:22 180 176-186 1146 186 182-190 441 392-480 5/0
1.13 7:26 40 5:23 185 182-188 994 186 180-190 386 327-411 2/1
1.25 8:06 41 5:25 183 179-186 992 183 178-190 333 307-369 0/11
1.38 8:48 42 5:34 186 183-189 1035 180 174-188 358 312-389 1/9
1.50 9:32 44 5:53 187 182-190 1099 179 176-182 367 298-431 1/8
1.63 10:14 42 5:39 189 187-190 1069 179 176-182 365 290-445 1/9
1.75 10:58 44 5:52 189 187-192 1108 183 176-186 481 379-555 5/1
1.88 11:48 49 6:36 186 184-189 1227 183 180-188 463 414-554 4/0
2.00 12:43 55 7:23 194 185-198 1433 176 172-182 437 413-479 5/0
2.13 13:37 54 7:13 190 186-195 1370 174 168-180 420 369-480 8/1
2.25 14:28 51 6:45 193 191-194 1303 176 174-180 415 361-474 4/1
2.38 15:22 54 7:13 193 193-194 1392 175 170-180 452 428-474 7/0
2.50 16:09 46 6:12 192 190-193 1189 179 176-180 400 365-454 6/0
2.63 16:51 42 5:36 192 189-194 1074 162 86-178 318 149-397 1/4
2.75 17:31 41 5:27 191 188-192 1042 174 170-182 312 258-344 0/13
2.88 18:14 43 5:41 189 188-192 1074 173 168-182 348 309-375 0/12
3.00 18:58 44 5:52 190 183-195 1115 179 172-182 403 341-448 2/5
3.13 19:37 39 5:10 187 182-192 967 183 174-196 401 317-568 1/7
3.18 19:58 21 6:13 193 189-197 1201 188 184-192 556 404-643 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    178 avge / 198 max Delete HR Trace

  • Biggest Climbs

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    Climb Gradient Min/mi
    58 3.5% 6:40
    36 2.7% 6:48

  • Cadence Distribution

    180 avge / 206 max Stride Length: 143cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.5 180 3.1 19:40 6:15
    Walk 1.1 94 0 13 6:08
    Still 0.4 - - 5 -

  • Power Distribution

    415W (643 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:17 5:12 57.90% More
    800m 2:42 5:26 63.08% More
    1km 3:23 5:27 65.99% More
    Mile 5:47 5:47 67.00% More
    5k 19:23 6:14 67.82% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:51 5:51 66.16
    5km 19:29 6:16 67.47
    5M 32:15 6:27 66.33
    10km 40:37 6:32 65.86
    10M 1:07:15 6:44 65.74
    Half 1:29:33 6:50 64.82
    20M 2:20:13 7:01 65.60
    Mara 3:06:42 7:08 65.69

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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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