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Sat 19th Aug 2023 at 2:58pm by Alun

Run > Race
  • breezy
  • warm
  • Time
    18:26
  • Miles
    3.11
  • Min/mi
    5:56
  • Pacing
    94.5%
  • WAVA
    84.10
  • Stride(cm)
    165
  • Cals
    319
  • Watts
    523
  • Cadence
    165
  • BPM
    161
  • %MHR
    92.7
  • B/mi
    956
  • Surface
    Track

Notes & Comments

Southern Athletics League Match #4, 5000m
Aimed for 85-86 seconds per lap, held this for 5½ laps but struggled with the temperature and the gusty wind on the back straight for the remainder of the race.
Happy with 18:26.35, should be able to go faster next time!

Split Summary
===
1) 0.13mi - 43(5:28/mi) 121/138bpm [662b/mi] 8cal 445/803W
2) 0.25mi - 1:26(5:46/mi) 149/154bpm [860b/mi] 23cal 632/875W
3) 0.25mi - 1:27(5:48/mi) 156/158bpm [905b/mi] 24cal 511/744W
4) 0.25mi - 1:26(5:45/mi) 160/163bpm [919b/mi] 24cal 567/841W
5) 0.25mi - 1:26(5:47/mi) 163/165bpm [944b/mi] 25cal 557/774W
6) 0.25mi - 1:27(5:51/mi) 164/166bpm [960b/mi] 26cal 516/661W
7) 0.25mi - 1:29(5:59/mi) 165/167bpm [988b/mi] 26cal 525/662W
8) 0.25mi - 1:27(5:49/mi) 165/167bpm [961b/mi] 26cal 515/609W
9) 0.25mi - 1:30(6:02/mi) 166/168bpm [1002b/mi] 27cal 498/569W
10) 0.25mi - 1:32(6:09/mi) 165/168bpm [1015b/mi] 27cal 488/589W
11) 0.25mi - 1:32(6:11/mi) 166/168bpm [1028b/mi] 28cal 497/630W
12) 0.25mi - 1:32(6:10/mi) 167/169bpm [1030b/mi] 28cal 490/584W
13) 0.25mi - 1:29(5:59/mi) 168/171bpm [1005b/mi] 27cal 498/621W
43 1:26 1:27 1:26 1:26 1:27 1:29 1:27 1:30 1:32 1:32 1:32 1:29

Map
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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 42 42 5:25 121 80-138 656 159 0-190 444 0-803 0/0
0.38 2:08 1:26 5:46 149 138-154 858 169 168-172 632 374-875 0/0
0.63 3:35 1:26 5:48 156 153-158 905 168 166-170 510 318-744 0/0
0.88 5:01 1:26 5:45 160 157-163 919 169 168-170 566 414-841 0/0
1.12 6:27 1:26 5:47 163 161-165 944 169 166-170 555 401-774 0/0
1.37 7:54 1:27 5:51 164 162-166 960 166 164-170 515 355-661 0/0
1.62 9:23 1:29 5:59 165 163-167 988 165 162-168 523 361-662 0/0
1.87 10:50 1:27 5:49 165 163-167 961 165 162-168 514 425-609 0/0
2.12 12:20 1:30 6:02 166 164-168 1002 163 160-168 498 419-569 0/0
2.37 13:52 1:32 6:09 165 164-168 1015 160 158-162 487 430-589 0/0
2.62 15:24 1:32 6:11 166 164-168 1028 159 158-160 496 427-630 0/0
2.86 16:56 1:32 6:10 167 165-169 1030 159 158-160 489 422-584 0/0
3.11 18:26 1:30 +1 6:01 168 165-171 1010 162 158-166 498 367-621 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    161 avge / 171 max Delete HR Trace

  • Cadence Distribution

    165 avge / 190 max Stride Length: 165cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 164 3.1 18:24 5:55
    Walk 0.1 82 0 1 4:25
    Still 0.1 - - 1 -

  • Power Distribution

    523W (875 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:22 5:28 63.63% More
    800m 2:48 5:39 73.14% More
    1km 3:32 5:41 76.67% More
    Mile 5:43 5:43 81.79% More
    5k 18:23 5:55 84.15% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:29 5:29 85.33
    5km 18:25 5:56 84.00
    5M 30:36 6:07 82.58
    10km 38:36 6:13 81.80
    10M 1:04:10 6:25 80.90
    Half 1:25:36 6:32 80.08
    20M 2:14:30 6:44 79.81
    Mara 2:59:27 6:51 80.04
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