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Wed 6th Jul 2016 at 5:00pm by tipsku

Run > Race
  • Good
  • windy
  • Time
    22:36
  • Miles
    3.13
  • Min/mi
    7:13
  • Pacing
    91.3%
  • WAVA
    63.05
  • Stride(cm)
    121
  • Cals
    193
  • Cadence
    184
  • BPM
    172
  • %MHR
    93.2
  • B/mi
    1239
  • Asc(m)
    42
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

Llanfairpwllgwyngyll 5k race

first attempt at racing after the 50 mi / 80 km ultra two and a half weeks ago. Was surprised to be among the leading ladies in the field so forgot about my intention to run a 'nice and steady race' but hammered it as good as I could. Why do I have to be so bloody competitive? I thought I might be 2nd for a while but one woman must have escaped my attention so I was third for most of the race. On the final ascent to Star I had to let a young girl (probably still U20) pass because I still lacked a bit race sharpness and I didn't think I should follow at all costs - thought I was third but then I was challenged by another woman from behind and, thinking I was defending a podium finish, I battle her for the remaining 2000m and managed to finish well ahead of her. Fourth overall, probably 2nd SF so not a bad day at the office at all. Drank a few cups of water and then hurried to make it home in time for the Wales game at 8 pm.

Split Summary
===
1) 0.62m - 4:27(7:10/m) 155/170bpm 21cal 8.38/10.02mph
2) 0.62m - 4:33(7:20/m) 171/180bpm 42cal 8.18/9.16mph
3) 0.62m - 4:41(7:32/m) 178/183bpm 45cal 7.97/8.85mph
4) 0.62m - 4:26(7:08/m) 177/182bpm 42cal 8.42/9.43mph
5) 0.62m - 4:19(6:57/m) 181/185bpm 42cal 8.63/9.2mph
6) 0.03m - 10(6:14/m) 184/184bpm 1cal 9.61/9.08mph
4:27 4:33 4:41 4:26 4:19 10
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

12% 50% 38%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 51 51 6:48 148 121-162 1007 185 76-200 2/0
0.25 1:45 54 7:11 167 163-170 1199 183 180-190 4/0
0.38 2:40 55 7:18 160 155-163 1167 185 184-188 5/1
0.50 3:38 58 7:45 149 146-153 1156 182 180-186 6/0
0.63 4:28 50 6:39 151 149-153 1003 188 182-192 1/7
0.75 5:20 53 7:01 156 149-163 1094 185 184-188 0/2
0.88 6:22 1:02 8:13 170 166-176 1398 181 178-186 10/0
1.00 7:16 54 7:14 177 174-179 1280 185 184-190 2/1
1.13 8:10 54 7:13 178 176-179 1285 183 180-184 2/0
1.25 9:01 51 6:48 178 176-180 1210 183 180-188 1/2
1.38 9:56 55 7:18 177 176-178 1294 184 182-186 0/5
1.50 10:53 57 7:33 177 175-179 1337 183 180-188 1/1
1.63 11:46 53 7:05 178 176-179 1262 184 182-188 0/4
1.75 12:44 58 7:43 180 177-183 1389 183 182-184 5/0
1.88 13:48 1:04 8:31 180 179-183 1534 181 178-182 9/0
2.00 14:51 1:03 8:27 179 177-181 1511 179 178-180 5/0
2.13 15:38 47 6:18 176 175-177 1109 187 178-192 0/9
2.25 16:26 48 6:25 176 174-177 1129 189 186-194 0/12
2.38 17:19 52 6:58 177 175-179 1234 185 182-188 2/2
2.50 18:12 54 7:10 178 175-180 1275 185 182-190 0/2
2.63 19:09 56 7:31 179 177-181 1346 184 180-186 0/3
2.75 20:03 54 7:15 180 179-182 1304 184 178-194 0/1
2.88 20:55 52 6:53 180 178-182 1240 186 182-192 1/2
3.00 21:44 49 6:35 182 181-184 1197 188 184-192 1/1
3.12 22:32 48 6:33 183 182-184 1199 186 182-188 1/1

Heart

172/184max
  • Show Beats/Mile

Elevation

Asc 42m, Range 32m, Flat prediction 22:16
Elevation Graph
Biggest Climbs (m) Min/mi
21 3.3% 8:02
11 5.0% 7:16
11 2.6% 6:55
See your biggest climbs

Cadence

184 (200 max) Stride Length: 121cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 184 3.1 22:32 7:13
Walk 0.0 76 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:33 6:15 52.62% More
800m 3:19 6:40 56.92% More
1km 4:16 6:51 57.83% More
Mile 6:51 6:51 61.58% More
5k 22:24 7:13 63.07% More

Predictions

Dist Time Per Mile WAVA
1M 6:45 6:45 62.47
5km 22:25 7:13 63.04
5M 37:08 7:26 62.50
10km 46:45 7:31 62.21
10M 1:17:25 7:45 61.67
Half 1:43:04 7:52 61.15
20M 2:41:24 8:04 61.25
Mara 3:34:54 8:12 60.98

Bespoke Fields

Amend your bespoke fields
Snow/ice
water
wind S 20 mph

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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