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Sun 14th Jul 2024 at 2:35pm by Alun

Run > Race
  • breezy
  • warm
  • Time
    18:50
  • Miles
    3.11
  • Min/mi
    6:03
  • Pacing
    94%
  • WAVA
    82.84
  • Stride(cm)
    166
  • Cals
    327
  • Watts
    496
  • Cadence
    160
  • BPM
    163
  • %MHR
    93.5
  • B/mi
    985
  • Asc(m)
    4
  • Surface
    Track

Notes & Comments

Tried to run a steady pace throughout, initially aiming for around 19 minutes. Decided to go with Darren when he quickened but dropped off as the laps ticked by.
Hanging on at the end (why does the sun always come out during the distance races) but very pleased to cross the line in 18:49.66.
Baby steps towards full fitness...

1) 0.12mi - 43(5:43/mi) 128/143bpm [731b/mi] 8cal 467/550W
2) 0.25mi - 1:26(5:45/mi) 152/158bpm [874b/mi] 23cal 512/593W
3) 0.25mi - 1:28(5:55/mi) 160/162bpm [948b/mi] 25cal 512/571W
4) 0.25mi - 1:27(5:49/mi) 162/164bpm [941b/mi] 25cal 503/550W
5) 0.25mi - 1:28(5:52/mi) 165/167bpm [968b/mi] 26cal 503/594W
6) 0.25mi - 1:28(5:53/mi) 166/169bpm [976b/mi] 26cal 505/568W
7) 0.25mi - 1:30(6:04/mi) 167/168bpm [1012b/mi] 27cal 504/569W
8) 0.25mi - 1:32(6:09/mi) 166/168bpm [1021b/mi] 27cal 485/545W
9) 0.25mi - 1:33(6:13/mi) 166/168bpm [1032b/mi] 28cal 500/584W
10) 0.25mi - 1:33(6:15/mi) 166/168bpm [1038b/mi] 28cal 483/562W
11) 0.25mi - 1:35(6:20/mi) 166/169bpm [1053b/mi] 28cal 486/554W
12) 0.25mi - 1:35(6:23/mi) 166/168bpm [1059b/mi] 28cal 482/582W
13) 0.25mi - 1:33(6:16/mi) 166/169bpm [1039b/mi] 28cal 489/528W
43 1:26 1:28 1:27 1:28 1:28 1:30 1:32 1:33 1:33 1:35 1:35 1:33
Mark J 🇳🇿
Lovely running
Alun
A lot of work to be done in the next couple of months to be ready for the cross country season...

Map
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0mi in 0

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.
0.12 40 40 5:19 127 90-143 676 168 0-178 466 0-550 4/3
0.37 2:06 1:26 5:48 152 143-158 881 166 162-170 512 457-593 0/0
0.62 3:34 1:28 5:56 160 157-162 948 163 162-164 512 460-571 0/0
0.87 5:01 1:27 5:48 162 160-164 940 165 164-168 503 452-550 0/0
1.12 6:29 1:28 5:52 165 163-167 968 164 162-166 502 443-594 0/0
1.37 7:56 1:28 5:53 166 165-169 977 163 162-164 505 456-568 0/0
1.62 9:26 1:30 6:03 167 165-168 1009 161 158-166 504 442-569 0/0
1.86 10:58 1:32 6:10 166 164-168 1024 158 156-160 485 425-545 0/0
2.11 12:31 1:32 6:11 166 163-168 1028 157 154-160 499 425-584 0/0
2.36 14:04 1:34 6:17 166 164-168 1042 155 154-158 483 424-562 1/0
2.61 15:39 1:34 6:19 166 165-169 1049 154 152-158 486 436-554 0/0
2.86 17:14 1:35 6:23 166 164-168 1061 154 152-156 482 430-582 0/0
3.11 18:47 1:33 6:14 166 164-169 1034 156 154-158 488 426-528 0/0
3.11 18:49 2 +1 5:48 168 168-168 975 158 158-158 467 464-471 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    163 avge / 169 max Delete HR Trace

  • Cadence Distribution

    160 avge / 178 max Stride Length: 166cm

  • Power Distribution

    496W (594 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:23 5:34 62.83% More
    800m 2:51 5:44 72.68% More
    1km 3:34 5:45 76.38% More
    Mile 5:48 5:48 81.53% More
    5k 18:47 6:03 83.08% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:36 5:36 84.37
    5km 18:49 6:03 82.91
    5M 31:16 6:15 81.53
    10km 39:26 6:21 80.80
    10M 1:05:33 6:33 79.93
    Half 1:27:28 6:41 79.11
    20M 2:17:25 6:52 78.88
    Mara 3:03:21 7:00 79.11

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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