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F'Laps - Saturday 5th July

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Sun 30th Oct 2016 at 12:00pm by tipsku

Run > Race
  • Good
  • Time
    43:32
  • Miles
    5.01
  • Min/mi
    8:41
  • Pacing
    87.3%
  • WAVA
    53.61
  • Stride(cm)
    103
  • Cals
    354
  • Cadence
    180
  • BPM
    155
  • %MHR
    84.3
  • B/mi
    1347
  • Asc(m)
    42
  • Hillscore
    10
  • Surface
    Road

Notes & Comments

Abergele 5 mile race, incl. N-Wales champs
Second race this weekend: the 30th anniversary of the Abergele 5 mile race. It was celebrated with a beautiful medal which I absolutely wanted to add to my collection. So I had to get up and shake up the tired legs from yesterday's Snowdonia marathon and try to be the tail runner. When I arrived in Abergele, I felt quite good so after a brief warm up I decided to run it as a steady run, aiming for something around 45-50 minutes (9-10 min/mile) just to get that coveted piece of bling. After surviving the steep downhill at mile 2, I dreaded the hill at mile 3 but found that I could run it much better than the downhill. It helped me to find my rhythm to get a decent finish. I managed to overtake a couple of runners before the finish. Bonus: silver medal in the category FV35 in the North Wales Championships. Weeeheeee! Tomorrow: Rest day, finally!

Split Summary
===
1) 1m - 9:11(9:11/m) 147/156bpm 72cal 6.53/7.35mph
2) 1m - 9:12(9:12/m) 152/165bpm 74cal 6.52/7.6mph
3) 1m - 8:25(8:25/m) 152/161bpm 66cal 7.12/7.78mph
4) 1m - 9:12(9:12/m) 161/175bpm 77cal 6.53/8.06mph
5) 1m - 7:30(7:30/m) 166/176bpm 65cal 8/8.56mph
6) 0.01m - 2(5:30/m) 177/177bpm 10.92/7.81mph
9:11 9:12 8:25 9:12 7:30 2
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

2% 9% 16% 42% 28% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:19 2:19 9:14 130 91-150 1201 177 82-190 7/5
0.50 4:29 2:10 8:41 150 145-152 1304 184 180-188 9/2
0.75 6:49 2:20 9:20 152 149-154 1418 180 178-182 12/3
1.00 9:11 2:23 9:30 153 149-156 1454 179 176-182 13/6
1.25 11:32 2:21 9:24 150 148-155 1410 179 176-180 10/1
1.50 13:59 2:27 9:47 152 146-157 1488 177 172-180 14/9
1.75 16:05 2:06 8:24 150 147-155 1261 181 178-186 10/17
2.00 18:23 2:18 9:12 158 151-165 1454 178 170-184 14/5
2.25 20:22 1:59 7:57 146 136-159 1160 182 176-184 2/34
2.50 22:26 2:03 8:14 153 148-158 1258 180 178-184 3/9
2.75 24:38 2:12 8:49 152 148-156 1341 181 180-184 4/2
3.00 26:49 2:10 8:42 156 152-161 1357 179 176-182 6/4
3.25 29:15 2:26 9:44 157 151-164 1527 177 166-184 9/5
3.50 31:57 2:42 10:50 164 156-174 1776 179 174-186 31/0
3.75 34:02 2:05 8:19 165 156-173 1372 181 176-184 9/12
4.00 36:01 1:59 7:55 158 155-162 1251 183 182-186 2/14
4.25 38:00 2:00 7:59 165 161-169 1317 183 178-188 7/13
4.50 39:53 1:53 7:32 163 160-165 1228 183 180-186 0/15
4.75 41:40 1:47 7:07 166 161-169 1182 187 184-190 0/13
5.00 43:31 1:51 7:23 171 168-176 1261 183 174-186 2/5

Heart

155/176max
  • Show Beats/Mile

Elevation

Asc 42m, Range 65m, Flat prediction 41:29
Elevation Graph
Biggest Climbs (m) Min/mi
45 8.0% 10:36
26 3.6% 9:35
19 4.5% 9:56
13 5.2% 9:53
See your biggest climbs

Cadence

180 (190 max) Stride Length: 103cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.9 180 5 43:29 8:42
Walk 0.1 111 0 2 17:07

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:45 7:02 47.39% More
800m 3:35 7:13 52.64% More
1km 4:31 7:16 54.61% More
Mile 7:30 7:30 56.55% More
5k 26:12 8:26 54.18% More
5 miles 43:31 8:42 53.54% More

Predictions

Dist Time Per Mile WAVA
1M 7:53 7:53 53.82
5km 26:14 8:27 54.11
5M 43:26 8:41 53.64
10km 54:42 8:48 53.35
10M 1:30:34 9:03 52.90
Half 2:00:35 9:12 52.45
20M 3:08:50 9:27 52.52
Mara 4:11:25 9:36 52.27

Bespoke Fields

Amend your bespoke fields
Snow/ice
water
wind SE 7 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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