Sat 25th Mar 2017 at 2:00pm by Alun
Run > Race
- Good
- windy
-
Time
16:47
-
Miles
2.69
-
Min/mi
6:14
-
Pacing
91%
-
WAVA
74.88
-
Stride(cm)
151
-
Cals
303
-
Cadence
171
-
BPM
159
-
%MHR
91.3
-
B/mi
991
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
SEAA 12 Stage Road Relays, leg 10.
Short leg, two x 2.1km laps. Started out hard and kept on pushing to keep the team in contention. Very pleased with my time, especially given the windy conditions!
Split Summary
===
1) 0.62m - 3:39(5:53/m) 145/160bpm 57cal 10.2/13.02mph
2) 0.62m - 4:04(6:33/m) 162/165bpm 74cal 9.17/10.44mph
3) 0.62m - 3:46(6:04/m) 163/166bpm 69cal 9.9/10.23mph
4) 0.62m - 4:05(6:35/m) 166/168bpm 79cal 9.12/9.91mph
5) 0.2m - 1:13(6:02/m) 168/171bpm 24cal 9.95/11.86mph
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
39 |
39 |
5:12 |
110 95-130 |
572 |
174 122-188 |
0/6 |
0.25 |
1:22 |
43 |
5:48 |
147 133-153 |
851 |
177 174-180 |
1/2 |
0.38 |
2:06 |
44 |
5:51 |
154 153-154 |
900 |
173 172-174 |
1/7 |
0.50 |
2:54 |
48 |
6:25 |
156 155-157 |
1001 |
172 170-174 |
4/0 |
0.63 |
3:40 |
46 |
6:04 |
159 157-160 |
965 |
171 168-172 |
3/2 |
0.75 |
4:22 |
43 |
5:40 |
159 158-160 |
901 |
171 170-172 |
0/4 |
0.88 |
5:09 |
47 |
6:14 |
161 159-163 |
1005 |
170 168-172 |
8/1 |
1.00 |
5:59 |
50 |
6:42 |
163 162-164 |
1092 |
170 168-172 |
5/3 |
1.13 |
6:53 |
54 |
7:11 |
164 163-164 |
1178 |
167 164-168 |
8/3 |
1.25 |
7:46 |
53 |
7:01 |
165 164-165 |
1159 |
167 164-172 |
4/1 |
1.38 |
8:29 |
43 |
5:47 |
163 162-164 |
944 |
175 170-180 |
1/7 |
1.50 |
9:14 |
44 |
5:54 |
162 162-163 |
955 |
173 172-174 |
0/4 |
1.63 |
9:59 |
45 |
6:04 |
163 162-163 |
988 |
172 170-174 |
1/4 |
1.75 |
10:45 |
46 |
6:06 |
161 160-162 |
981 |
171 168-172 |
1/5 |
1.88 |
11:33 |
48 |
6:25 |
164 163-166 |
1051 |
169 168-170 |
4/0 |
2.00 |
12:20 |
47 |
6:20 |
166 165-168 |
1050 |
168 166-172 |
1/3 |
2.13 |
13:05 |
45 |
5:59 |
164 163-165 |
982 |
169 164-172 |
2/3 |
2.25 |
13:56 |
51 |
6:44 |
166 164-167 |
1118 |
165 164-166 |
6/2 |
2.38 |
14:47 |
51 |
6:50 |
167 166-168 |
1142 |
166 162-168 |
7/1 |
2.50 |
15:40 |
53 |
7:01 |
167 166-168 |
1173 |
163 162-164 |
5/1 |
2.63 |
16:29 |
49 |
6:33 |
168 168-169 |
1101 |
171 164-178 |
2/3 |
2.69 |
16:47 |
18 |
4:57 |
170 169-171 |
842 |
186 180-192 |
0/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
171 |
2.7 |
16:44 |
6:15 |
Walk |
0.3 |
122 |
0 |
3 |
4:56 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:22 |
5:29 |
60.58% |
More |
800m |
2:53 |
5:48 |
67.19% |
More |
1km |
3:38 |
5:52 |
69.38% |
More |
Mile |
5:59 |
5:59 |
71.66% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:50 |
5:50 |
73.59 |
5km |
19:34 |
6:18 |
74.66 |
5M |
32:32 |
6:30 |
73.13 |
10km |
41:02 |
6:36 |
72.40 |
10M |
1:08:12 |
6:49 |
72.01 |
Half |
1:31:00 |
6:57 |
70.86 |
20M |
2:22:59 |
7:09 |
71.46 |
Mara |
3:10:46 |
7:17 |
71.42 |
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