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F'Laps - Saturday 5th July

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Fri 8th Jul 2022 at 6:30pm by Fenland Flier

Run > Race
  • breezy
  • warm
  • Time
    45:40
  • Miles
    6.04
  • Min/mi
    7:34
  • Pacing
    91.4%
  • WAVA
    67.17
  • Stride(cm)
    116
  • Cals
    533
  • Cadence
    184
  • BPM
    162
  • %MHR
    82.7
  • B/mi
    1226
  • Asc(m)
    101
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

2 comments
The walk from the sports field to the start line with Fizz and WW was my warm up apart from a very small jog around at the back of the start line.
Hopeful of a sub 46 but unsure after 34 months without racing and the lack of pace because of the worry about the PF.
Enjoyed the race and challenge of the undulations.

1) 1m - 7:42(7:42/m) 152/170bpm [1170b/mi] 56cal 7.8/9.47mph
2) 1m - 7:17(7:17/m) 158/162bpm [1151b/mi] 88cal 8.24/9.37mph
3) 1m - 7:37(7:37/m) 163/167bpm [1241b/mi] 95cal 7.88/8.74mph
4) 1m - 8:13(8:13/m) 165/170bpm [1356b/mi] 103cal 7.3/8.46mph
5) 1m - 7:34(7:34/m) 167/171bpm [1264b/mi] 96cal 7.93/9.13mph
6) 1m - 7:07(7:07/m) 171/180bpm [1216b/mi] 93cal 8.44/11.97mph
7) 0.04m - 11(5:00/m) 180/181bpm [900b/mi] 2cal 12/12.1mph
7:42 7:17 7:37 8:13 7:34 7:07 11
3M
Nicely done - bang on target then! Hope the PF stays away after that.
Fenland Flier
Thanks Mark, a small ache this morning. I'll see what it's like after this morning's run and work later.

Pace

29% 54% 14% 3%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 1:50 1:50 7:19 137 95-162 1002 184 160-186 0/3
0.50 3:47 1:57 7:49 159 145-170 1242 184 180-186 0/4
0.75 5:54 2:07 8:29 157 152-166 1331 180 178-180 0/2
1.00 7:47 1:52 7:30 155 150-158 1162 182 180-182 7/0
1.25 9:40 1:53 7:33 155 150-156 1170 182 182-182 1/2
1.50 11:25 1:46 7:03 160 159-162 1127 186 184-188 0/4
1.75 13:13 1:47 7:09 159 158-162 1136 184 184-186 0/8
2.00 15:03 1:51 7:24 160 159-162 1183 184 182-184 0/10
2.25 17:01 1:58 7:51 163 154-166 1278 183 178-186 0/4
2.50 18:52 1:51 7:24 165 164-166 1220 183 180-186 0/1
2.75 20:46 1:54 7:37 164 163-165 1250 183 182-184 0/2
3.00 22:40 1:54 7:35 162 159-165 1229 183 180-186 0/1
3.25 24:44 2:04 8:14 165 164-166 1360 181 180-182 3/3
3.50 26:51 2:07 8:30 164 161-166 1393 179 178-182 7/0
3.75 28:57 2:06 8:23 165 163-166 1384 180 178-182 8/0
4.00 30:53 1:56 7:44 165 161-170 1275 183 182-188 8/0
4.25 32:38 1:45 7:01 166 159-170 1165 184 184-184 0/2
4.50 34:27 1:49 7:15 165 158-170 1198 184 182-186 0/12
4.75 36:33 2:06 8:24 170 169-171 1428 183 182-184 7/2
5.00 38:27 1:53 7:34 166 162-170 1256 184 182-188 5/2
5.25 40:15 1:48 7:13 167 161-172 1205 188 186-190 0/7
5.50 42:14 1:59 7:55 172 171-174 1363 185 182-188 9/0
5.75 44:04 1:50 7:19 171 170-174 1251 187 186-188 2/1
6.00 45:34 1:30 6:01 176 171-180 1059 190 186-200 0/1
6.04 45:45 11 5:13 180 179-181 938 199 196-204 0/0

Heart

162/181max
  • Show Beats/Mile

Elevation

Asc 101m, Range 37m, Flat prediction 44:32
Elevation Graph
Biggest Climbs (m) Min/mi
28 2.1% 8:17
12 2.4% 8:09
11 2.1% 7:45
See your biggest climbs

Cadence

184 (204 max) Stride Length: 116cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 183 6 45:45 7:35
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:27 5:49 59.85% More
800m 3:14 6:30 63.50% More
1km 4:11 6:44 64.63% More
Mile 7:03 7:03 66.30% More
5k 23:30 7:34 65.85% More
5 miles 37:43 7:33 67.01% More

Predictions

Dist Time Per Mile WAVA
1M 6:38 6:38 70.54
5km 22:23 7:12 69.11
5M 37:17 7:27 67.78
10km 47:05 7:35 67.06
10M 1:18:26 7:51 66.18
Half 1:44:47 8:00 65.42
20M 2:44:59 8:15 65.07
Mara 3:40:25 8:25 65.16
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