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Sun 14th Jul 2024 at 9:02am by WJKat
Run > Race
-
Time
55:13
-
Miles
5.10
-
Min/mi
10:50
-
Pacing
94.2%
-
WAVA
49.47
-
Stride(cm)
86
-
Cals
586
-
Cadence
174
-
BPM
155
-
%MHR
90.7
-
B/mi
1680
-
Asc(m)
70
-
Hillscore
2
-
Surface
Road
Notes & Comments
2 comments
1) 1mi - 10:54(10:54/mi) 138/157bpm [1503b/mi] 105cal 5.51/0mph
2) 1mi - 10:53(10:53/mi) 156/176bpm [1697b/mi] 117cal 5.52/0mph
3) 1mi - 10:41(10:41/mi) 157/166bpm [1676b/mi] 115cal 5.62/0mph
4) 1mi - 11:06(11:06/mi) 162/177bpm [1799b/mi] 122cal 5.4/0mph
5) 1mi - 10:48(10:48/mi) 162/176bpm [1749b/mi] 118cal 5.56/0mph
6) 0.1mi - 52(9:03/mi) 165/167bpm [1492b/mi] 9cal 6.63/0mph
Welly 5 with Lyn and BFL. Scoping it out to see if we can be a corporate sponsor next year as the start line is right outside our factory. Last run in 2016 (Club Champs?) and first run back in 2011. Lovely course, great organisation, much smaller field than I recalled (300 max but only about 230 entered). Good conditions and although official time was 55 something that was from gun to chip whereas I started my watch as I passed the start line. Comfortable pace and pretty consistent. Had a little loop back just before mile 4 to regroup with Lyn who had a little walk. Hopefully I'll be back next year to run but if not with a gazebo full of free brownies!
10:54 10:53 10:41 11:06 10:48 52
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:47 |
2:47 |
11:09 |
119 64-134 |
1327 |
168 82-180 |
3/3 |
0.50 |
5:27 |
2:40 |
10:38 |
136 125-152 |
1447 |
172 168-174 |
5/0 |
0.75 |
8:11 |
2:44 |
10:56 |
150 145-157 |
1639 |
172 168-176 |
3/2 |
1.00 |
10:54 |
2:43 |
10:52 |
149 146-153 |
1619 |
172 168-174 |
2/2 |
1.25 |
13:34 |
2:41 |
10:43 |
151 147-154 |
1618 |
172 170-176 |
3/5 |
1.50 |
16:11 |
2:36 |
10:26 |
156 144-176 |
1627 |
172 166-176 |
2/8 |
1.75 |
18:57 |
2:47 |
11:06 |
157 152-176 |
1743 |
170 162-176 |
5/2 |
2.00 |
21:46 |
2:49 |
11:15 |
161 156-168 |
1810 |
170 160-174 |
7/0 |
2.25 |
24:25 |
2:39 |
10:35 |
157 155-159 |
1661 |
174 170-176 |
2/5 |
2.50 |
27:05 |
2:40 |
10:40 |
156 152-160 |
1663 |
173 166-176 |
1/5 |
2.75 |
29:49 |
2:45 |
10:59 |
158 154-162 |
1734 |
175 170-184 |
2/6 |
3.00 |
32:27 |
2:37 |
10:29 |
158 153-166 |
1657 |
174 166-184 |
6/9 |
3.25 |
35:19 |
2:52 |
11:28 |
163 161-166 |
1870 |
172 168-176 |
8/1 |
3.50 |
38:04 |
2:46 |
11:02 |
161 159-167 |
1777 |
173 168-176 |
5/2 |
3.75 |
40:51 |
2:46 |
11:05 |
160 154-163 |
1772 |
175 170-176 |
3/3 |
4.00 |
43:33 |
2:42 |
10:50 |
162 154-177 |
1754 |
174 170-180 |
2/1 |
4.25 |
46:23 |
2:50 |
11:19 |
162 157-176 |
1833 |
176 116-182 |
3/1 |
4.50 |
49:03 |
2:40 |
10:41 |
161 158-164 |
1719 |
175 168-176 |
1/4 |
4.75 |
51:47 |
2:44 |
10:57 |
162 159-165 |
1774 |
178 170-184 |
2/2 |
5.00 |
54:21 |
2:34 |
10:16 |
162 158-165 |
1662 |
181 176-186 |
1/4 |
5.09 |
55:11 |
50 |
9:01 |
165 162-167 |
1487 |
182 178-184 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
173 |
5.1 |
55:05 |
10:50 |
Walk |
0.1 |
99 |
0 |
4 |
16:04 |
Still |
0.1 |
- |
- |
2 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:25 |
9:44 |
40.86% |
More |
800m |
5:03 |
10:09 |
43.04% |
More |
1km |
6:28 |
10:24 |
43.72% |
More |
Mile |
10:29 |
10:29 |
45.76% |
More |
5k |
33:34 |
10:48 |
49.30% |
More |
5 miles |
54:10 |
10:50 |
49.47% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:49 |
9:49 |
48.86 |
5km |
32:39 |
10:31 |
50.69 |
5M |
54:04 |
10:49 |
49.56 |
10km |
1:08:05 |
10:57 |
49.00 |
10M |
1:52:44 |
11:16 |
48.83 |
Half |
2:30:05 |
11:27 |
48.56 |
20M |
3:55:02 |
11:45 |
47.81 |
Mara |
5:12:56 |
11:57 |
47.06 |
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My favourite 5 mile race (probably be a use it’s where I got my PB). Lovely course and if you do sponsor next year, who knows I may just enter (but no PB 🤣)
Sounds like an ideal club champs race next year?