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Wed 24th May 2023 at 7:29pm by PAJ89

Run > General
  • Time
    17:22
  • Miles
    3.11
  • Min/mi
    5:35
  • Pacing
    96.1%
  • WAVA
    74.67
  • Stride(cm)
    149
  • Cals
    266
  • Watts
    379
  • Cadence
    193
  • BPM
    167
  • %MHR
    90.4
  • B/mi
    933
  • Asc(m)
    6
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1mi - 5:27(5:27/mi) 158/166bpm [861b/mi] 78cal 380/403W
2) 1mi - 5:46(5:46/mi) 169/174bpm [974b/mi] 90cal 378/411W
3) 1mi - 5:36(5:36/mi) 173/176bpm [968b/mi] 89cal 373/394W
4) 0.11mi - 33(5:05/mi) 177/179bpm [899b/mi] 9cal 387/430W
5:27 5:46 5:36 33
light78
pb??
PAJ89
Yes mate, 6 seconds off previous best 👍 Happy with the pacing (km splits are decent based on course and ran 2.5/2.5k basically even) but had some more to give, mayhe should have gone with pack. Happy with result of course though, and more opportunities to race in summer!
light78
yes 2 more SSAFAs to come!

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.
0.13 41 41 5:26 130 85-153 706 202 196-208 383 298-402 0/1
0.25 1:20 40 5:17 157 154-159 830 195 192-198 395 387-403 1/0
0.38 2:01 41 5:27 160 159-161 873 195 192-198 392 387-397 1/1
0.50 2:41 40 5:18 161 159-162 854 196 194-198 379 372-390 1/2
0.63 3:21 40 5:21 162 161-163 867 196 194-198 386 379-396 1/1
0.75 4:03 41 5:31 163 162-164 899 195 192-196 387 379-394 1/1
0.88 4:44 42 5:35 163 162-165 910 194 192-196 383 378-389 1/0
1.00 5:26 42 5:36 165 164-166 924 193 190-196 380 375-385 1/0
1.13 6:09 42 5:40 166 165-167 940 194 190-198 382 378-386 1/0
1.25 6:51 42 5:38 166 165-167 934 193 192-196 380 376-386 1/0
1.38 7:35 44 5:54 168 167-168 992 193 190-196 378 371-385 1/0
1.50 8:19 44 5:48 169 167-171 981 193 190-196 387 370-401 2/1
1.63 9:04 45 5:58 172 169-174 1026 194 190-202 381 363-411 2/0
1.75 9:46 43 5:41 171 170-172 972 192 190-194 371 365-389 0/1
1.88 10:29 43 5:42 171 170-172 976 192 188-194 373 369-379 0/0
2.00 11:12 43 5:45 171 170-172 982 192 188-194 373 369-377 0/0
2.13 11:54 42 5:36 172 170-173 962 191 188-194 378 372-386 1/0
2.25 12:36 42 5:35 172 171-173 961 191 188-192 375 370-385 0/1
2.38 13:16 40 5:22 175 173-176 940 193 188-210 370 336-380 0/3
2.50 13:59 43 5:44 175 174-176 1004 192 188-210 354 313-373 0/2
2.63 14:42 43 5:40 174 173-174 986 192 190-194 373 370-379 1/1
2.75 15:25 43 5:47 174 173-175 1007 191 188-194 384 374-394 1/0
2.88 16:07 41 5:31 173 172-174 954 192 190-194 375 370-385 0/1
3.00 16:48 42 5:32 174 173-175 963 192 190-192 374 369-379 1/3
3.11 17:22 34 5:11 177 175-179 916 193 190-196 387 379-430 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    167 avge / 179 max Delete HR Trace

  • Cadence Distribution

    193 avge / 210 max Stride Length: 149cm

  • Power Distribution

    379W (430 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:18 5:16 56.26% More
    800m 2:39 5:19 63.74% More
    1km 3:19 5:20 67.20% More
    Mile 5:25 5:25 71.78% More
    5k 17:21 5:35 74.75% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:05 5:05 76.52
    5km 17:21 5:35 74.75
    5M 29:02 5:48 73.12
    10km 36:44 5:55 72.29
    10M 1:01:29 6:09 70.68
    Half 1:22:21 6:17 69.50
    20M 2:10:10 6:31 69.06
    Mara 2:54:21 6:39 69.11

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