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Sun 8th Mar 2015 at 11:00am by tipsku

Run > Race

Border League - Prestatyn

Not good
rain
windy

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Time
39:30
Miles
5.21
Min/mi
7:35
Pacing
94.2%
WAVA
61.10
Stride(cm)
116
Cals
366
Cadence
182
BPM
172
%MHR
93.4
B/mi
1303
Asc(m)
42
Surface
Road

Notes & Comments

Borders League race 4 Prestatyn
Sun, 8 Mar 2015 11:04 Western European Time By tipsku
Activity Type: Running

Event Type: Race

Course: --
running two laps on the promenade with the waves crashing onto the beach. Parts of the course were flooded so I splashed through the water and got quite wet. Tried to run at normal 5 mile pace but after one mile I had to slow down because I'm not up to my normal fitness yet. Sue passed me then and I had to let her and Gaby Waring go. #longroadtorecovery

Split Summary
===
1) 0.62m - 4:28(7:11/m) 158/177bpm 41cal 3.73/4.7/hr
2) 0.62m - 4:34(7:21/m) 179/189bpm 46cal 3.65/3.84/hr
3) 0.62m - 4:44(7:37/m) 174/179bpm 44cal 3.52/4.04/hr
4) 0.62m - 4:55(7:55/m) 175/178bpm 46cal 3.39/3.59/hr
5) 0.62m - 4:47(7:42/m) 173/176bpm 44cal 3.48/3.76/hr
6) 0.62m - 4:43(7:36/m) 173/176bpm 42cal 3.53/3.65/hr
7) 0.62m - 4:43(7:36/m) 175/178bpm 42cal 3.53/3.62/hr
8) 0.62m - 4:57(7:58/m) 175/177bpm 46cal 3.37/3.56/hr
9) 0.24m - 1:39(6:59/m) 178/181bpm 15cal 3.84/5.38/hr

4:28 4:34 4:44 4:55 4:47 4:43 4:43 4:57 1:39

Pin Map

0mi in 0

Pace

16%

74%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:52	1:52	7:30	133 91-167	996	189 132-228	0/4
0.50	3:36	1:44	6:56	173 168-176	1198	188 182-198	2/1
0.75	5:24	1:47	7:10	177 175-178	1268	185 180-188	2/2
1.00	7:14	1:50	7:20	181 176-189	1328	184 182-188	4/3
1.25	9:05	1:51	7:24	178 172-187	1318	181 178-184	1/3
1.50	10:54	1:50	7:19	175 173-179	1279	182 180-194	2/1
1.75	12:52	1:58	7:52	174 170-175	1368	181 178-184	1/2
2.00	14:50	1:58	7:52	174 173-175	1367	181 178-184	6/1
2.25	16:50	2:00	7:58	174 173-175	1386	181 178-188	2/4
2.50	18:48	1:58	7:52	175 173-178	1377	179 174-188	6/1
2.75	20:48	2:00	7:59	173 172-176	1381	181 174-188	0/8
3.00	22:40	1:52	7:27	172 171-174	1283	183 180-186	2/1
3.25	24:32	1:52	7:28	173 171-175	1291	182 180-184	3/1
3.50	26:25	1:54	7:36	173 171-175	1314	181 180-186	4/5
3.75	28:21	1:55	7:42	174 173-176	1338	180 178-180	1/2
4.00	30:13	1:53	7:30	174 171-177	1305	181 178-184	2/2
4.25	32:06	1:53	7:32	176 174-178	1325	184 180-188	2/1
4.50	34:05	1:59	7:57	175 174-177	1391	182 178-188	5/3
4.75	36:06	2:01	8:02	175 173-176	1407	180 178-184	1/3
5.00	38:09	2:03	8:11	176 174-177	1441	178 172-188	7/0
5.21	39:30	1:21	6:33	179 175-181	1174	181 178-206	2/3

Heart

172/189max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 8m, Flat prediction 39:30

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

182 (228 max) Stride Length: 116cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	182	5.2	39:28	7:35
Walk	0.1	142	0	2	28:06

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:42	6:51	47.47%	More
800m	3:30	7:02	53.98%	More
1km	4:24	7:05	55.94%	More
Mile	7:10	7:10	58.79%	More
5k	23:24	7:32	60.16%	More
5 miles	37:59	7:36	60.91%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:52	6:52	61.41
5km	22:50	7:21	61.65
5M	37:49	7:34	61.17
10km	47:37	7:40	60.90
10M	1:18:50	7:53	60.37
Half	1:44:58	8:01	59.85
20M	2:44:23	8:13	59.97
Mara	3:38:51	8:21	59.73

Bespoke Fields

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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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