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Sat 5th Jun 2021 at 11:00pm by tipsku

Run > Race
  • Time
    21:58
  • Miles
    3.11
  • Min/mi
    7:04
  • Pacing
    93.3%
  • WAVA
    66.27
  • Stride(cm)
    123
  • Cals
    241
  • Cadence
    185
  • BPM
    169
  • %MHR
    91.8
  • B/mi
    1193
  • Surface
    Road

Notes & Comments

Pride 5k
Since I couldn't get in time to the stadium because of bike rental problems, I had to find an alternative. Found the oval next to the German national library which worked just as well. 3 laps equal 1 mile, 9 laps plus the 0.1. Went late at night because of the thunderstorms Saturday evening which was good, cool and clean air. Set off a bit too fast but settled into a doable pace after the first crazy 2 laps. Finished 4 minutes before midnight, phew! Started off running mainly on forefoot to midfoot but my calves were not having that past the 2 mile mark. Had to drop to my normal more heel striking pattern which first messed up my pacing a bit, hence the slower km 4, then I recovered to my normal pace of 4:22-4:23 min/km. That seems to be my threshold now, according to the 80/20 website, I could use this as a threshold test. Neat!

Split Summary
===
1) 0.62m - 4:18(6:55/m) 164/174bpm [1133b/mi] 45cal
2) 0.62m - 4:23(7:03/m) 171/175bpm [1204b/mi] 49cal
3) 0.62m - 4:24(7:04/m) 171/175bpm [1209b/mi] 49cal
4) 0.62m - 4:29(7:13/m) 171/174bpm [1235b/mi] 50cal
5) 0.62m - 4:22(7:02/m) 170/175bpm [1196b/mi] 48cal
6) 0.01m - 3(6:13/m) 170/170bpm [1057b/mi]
4:18 4:23 4:24 4:29 4:22 3

Map
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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 50 50 6:43 145 113-160 975 181 82-194 0/2
0.25 1:40 49 6:33 166 159-171 1088 184 182-192 2/2
0.38 2:32 52 6:56 169 166-172 1171 182 178-188 3/1
0.50 3:24 52 6:57 169 166-174 1175 184 180-186 1/2
0.63 4:18 55 7:16 170 167-172 1236 184 182-184 2/2
0.75 5:09 51 6:47 172 170-174 1167 185 182-188 3/3
0.88 5:58 49 6:34 172 170-173 1131 186 184-188 1/2
1.00 6:53 55 7:18 171 169-173 1249 184 182-188 1/3
1.13 7:49 56 7:25 171 169-174 1268 184 182-186 3/2
1.25 8:43 54 7:11 170 169-171 1220 185 182-186 2/2
1.38 9:36 54 7:10 171 168-172 1225 185 182-188 2/2
1.50 10:28 51 6:52 171 169-172 1174 185 182-188 4/2
1.63 11:24 56 7:27 173 171-175 1288 185 184-186 3/4
1.75 12:19 55 7:21 171 170-172 1256 186 182-188 2/2
1.88 13:08 49 6:35 171 169-172 1126 185 184-188 3/2
2.00 14:04 56 7:26 172 170-174 1277 186 182-188 4/2
2.13 14:59 55 7:22 170 168-171 1251 188 186-190 3/5
2.25 15:52 52 7:00 170 169-172 1189 185 182-188 1/4
2.38 16:46 54 7:13 170 168-172 1227 186 184-190 2/2
2.50 17:37 51 6:47 171 169-173 1161 186 184-190 2/0
2.63 18:34 57 7:38 172 168-175 1313 185 182-186 1/2
2.75 19:26 52 6:57 170 167-173 1181 186 184-190 1/1
2.88 20:14 48 6:27 170 167-173 1097 186 184-188 1/0
3.00 21:08 54 7:13 169 165-173 1220 187 184-190 2/2
3.11 21:57 49 7:06 169 167-172 1200 185 182-188 2/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    169 avge / 175 max Delete HR Trace

  • Cadence Distribution

    185 avge / 194 max Stride Length: 123cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:36 6:26 54.12% More
    800m 3:19 6:41 57.91% More
    1km 4:13 6:47 59.55% More
    Mile 6:50 6:50 62.96% More
    5k 21:51 7:02 66.49% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:36 6:36 65.21
    5km 21:57 7:04 66.18
    5M 36:20 7:16 65.40
    10km 45:45 7:22 64.96
    10M 1:15:46 7:35 64.44
    Half 1:40:52 7:42 63.93
    20M 2:37:57 7:54 63.86
    Mara 3:30:18 8:02 63.47

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