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Sun 14th Jul 2024 at 2:35pm by Alun

Run > Race
  • breezy
  • warm
  • Time
    18:50
  • Miles
    3.11
  • Min/mi
    6:03
  • Pacing
    94%
  • WAVA
    82.84
  • Stride(cm)
    166
  • Cals
    327
  • Watts
    496
  • Cadence
    160
  • BPM
    163
  • %MHR
    93.5
  • B/mi
    985
  • Asc(m)
    4
  • Surface
    Track

Notes & Comments

Tried to run a steady pace throughout, initially aiming for around 19 minutes. Decided to go with Darren when he quickened but dropped off as the laps ticked by.
Hanging on at the end (why does the sun always come out during the distance races) but very pleased to cross the line in 18:49.66.
Baby steps towards full fitness...

1) 0.12mi - 43(5:43/mi) 128/143bpm [731b/mi] 8cal 467/550W
2) 0.25mi - 1:26(5:45/mi) 152/158bpm [874b/mi] 23cal 512/593W
3) 0.25mi - 1:28(5:55/mi) 160/162bpm [948b/mi] 25cal 512/571W
4) 0.25mi - 1:27(5:49/mi) 162/164bpm [941b/mi] 25cal 503/550W
5) 0.25mi - 1:28(5:52/mi) 165/167bpm [968b/mi] 26cal 503/594W
6) 0.25mi - 1:28(5:53/mi) 166/169bpm [976b/mi] 26cal 505/568W
7) 0.25mi - 1:30(6:04/mi) 167/168bpm [1012b/mi] 27cal 504/569W
8) 0.25mi - 1:32(6:09/mi) 166/168bpm [1021b/mi] 27cal 485/545W
9) 0.25mi - 1:33(6:13/mi) 166/168bpm [1032b/mi] 28cal 500/584W
10) 0.25mi - 1:33(6:15/mi) 166/168bpm [1038b/mi] 28cal 483/562W
11) 0.25mi - 1:35(6:20/mi) 166/169bpm [1053b/mi] 28cal 486/554W
12) 0.25mi - 1:35(6:23/mi) 166/168bpm [1059b/mi] 28cal 482/582W
13) 0.25mi - 1:33(6:16/mi) 166/169bpm [1039b/mi] 28cal 489/528W
43 1:26 1:28 1:27 1:28 1:28 1:30 1:32 1:33 1:33 1:35 1:35 1:33
Mark J 🇳🇿
Lovely running
Alun
A lot of work to be done in the next couple of months to be ready for the cross country season...

Map
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  • ▲ Map Layers
0mi in 0

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
1.70 10:00 10:00 5:52 160 90-169 940 164 156-178 504 177-594 4/3
3.11 18:49 8:49 6:15 166 163-169 1038 155 152-160 487 424-584 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    163 avge / 169 max Delete HR Trace

  • Cadence Distribution

    160 avge / 178 max Stride Length: 166cm

  • Power Distribution

    496W (594 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:23 5:34 62.83% More
    800m 2:51 5:44 72.68% More
    1km 3:34 5:45 76.38% More
    Mile 5:48 5:48 81.53% More
    5k 18:47 6:03 83.08% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:36 5:36 84.37
    5km 18:49 6:03 82.91
    5M 31:16 6:15 81.53
    10km 39:26 6:21 80.80
    10M 1:05:33 6:33 79.93
    Half 1:27:28 6:41 79.11
    20M 2:17:25 6:52 78.88
    Mara 3:03:21 7:00 79.11

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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