Thu 20th Jul 2017 at 7:00pm by CtrlAlzShift

Run > Race

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Time
23:39
Miles
3.17
Min/mi
7:28
Pacing
30%
WAVA
72.27
Stride(cm)
112
Cals
321
Cadence
192
BPM
143
%MHR
92.1
B/mi
1065
Asc(m)
42
Surface
Mixed

Notes & Comments

Sale Sizzler? More of a splutter! 21:48 chip time included a 1 minute rest at halfway ...

Probably set out too fast in the first 400m on the track, and tried to hold back a little after that for more of an effort at the back end. But I just couldn't get any kind of rhythm or fall into a consistent pace. About halfway round I almost fell when I didn't spot a road-hump. (That's the second time in two races I've hit the same hump!) Thrown off-balance completely and I just wanted to stop - so I did, and pulled to the side. But I wasn't going to miss the goody-bag with my favourite flapjacks, so I jogged off again after about a minute, and eased round the rest. Kudos to Mike Curley who won our age-group today with a really impressive 19:25.

Split Summary
===
1) 1m - 6:24(6:24/m) 141/157bpm 88cal 9.36/10.62mph
2) 1m - 6:53(6:53/m) 150/159bpm 102cal 8.73/9.25mph
3) 1m - 6:50(6:50/m) 148/153bpm 100cal 8.78/9.29mph
4) 0.17m - 3:33(20:49/m) 124/155bpm 31cal 2.88/9.62mph

6:24 6:53 6:50 3:33

Pace

24%

65%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	44	44	5:52	110 80-139	645	193 120-212	5/1
0.25	1:27	43	5:46	136 126-146	785	200 198-204	1/3
0.38	2:14	46	6:11	142 134-148	877	196 194-198	3/3
0.50	3:07	54	7:11	146 143-149	1049	194 192-198	5/0
0.63	3:56	49	6:29	148 146-151	958	194 190-194	1/8
0.75	4:48	52	6:53	148 146-151	1020	195 194-198	2/1
0.88	5:38	50	6:40	149 146-151	993	197 192-200	3/1
1.00	6:27	49	6:35	150 145-157	986	195 190-198	1/3
1.13	7:16	49	6:36	150 148-153	990	193 192-194	2/0
1.25	8:08	52	6:53	150 148-151	1033	195 194-196	0/2
1.38	8:59	51	6:45	150 148-152	1012	194 190-196	1/2
1.50	9:48	49	6:36	150 149-152	989	196 194-200	1/0
1.63	10:38	50	6:36	151 150-153	997	194 190-196	1/1
1.75	12:34	1:56	15:32	152 147-159	2360	188 168-196	1/2
1.88	13:32	57	7:39	150 148-152	1146	198 190-202	3/1
2.00	14:24	52	6:56	146 142-150	1012	194 188-200	2/2
2.13	15:14	51	6:46	148 146-151	1001	193 190-194	2/0
2.25	16:07	52	6:59	148 145-150	1032	193 188-194	0/2
2.38	17:00	54	7:10	148 146-152	1060	194 188-196	1/2
2.50	17:51	51	6:48	148 146-149	1006	195 192-200	1/0
2.63	18:41	50	6:38	148 146-152	981	194 192-194	0/2
2.75	19:34	53	7:04	147 145-149	1038	193 190-194	6/1
2.88	20:25	51	6:49	147 146-150	1002	191 186-194	2/4
3.00	21:13	48	6:27	148 147-153	954	190 186-196	2/2
3.13	22:26	1:13	9:41	149 144-155	1443	169 118-200	2/3
3.17	24:46	2:20	51:34	121 95-144	6240	120 120-120	0/2

Heart

140/159max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 10m, Flat prediction 23:39

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

192 (212 max) Stride Length: 112cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.4	194	3.2	22:53	7:16
Walk	2.3	119	0	34	32:13
Still	5.3	-	-	1:19	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:24	5:37	66.06%	More
800m	3:04	6:11	71.90%	More
1km	3:52	6:14	74.43%	More
Mile	6:24	6:24	76.59%	More
5k	22:00	7:05	76.09%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:58	6:58	70.45
5km	23:09	7:27	72.31
5M	38:20	7:40	71.55
10km	48:16	7:46	71.16
10M	1:19:56	8:00	71.27
Half	1:46:25	8:07	70.41
20M	2:46:39	8:20	71.25
Mara	3:41:52	8:28	71.36

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