Tue 16th Jul 2019 at 7:00pm by Alun

Run > Race

Good
breezy
warm

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Time
18:39
Miles
3.11
Min/mi
6:00
Pacing
81%
WAVA
80.25
Stride(cm)
156
Cals
331
Cadence
172
BPM
156
%MHR
89.6
B/mi
935
Asc(m)
81
Hillscore
1
Surface
Road

Notes & Comments

Standard Chartered City Race 2019.

Started as hard as possible in the crowds, pushed pretty hard until the roads cleared and then kept working, taking places into the finish.
Saw mid 17s on the finish line clock and hung on until I crossed the line, stopped my watch at 18:38 for a 23 seconds PB!

Chased all the way by Sean Rodwell and Mike Murdoch!

GPS issues meant that the race came up short, 5.00km in 18:38 (3:43/km)

Split Summary
===
1) 0.62m - 3:46(6:03/m) 110/124bpm 41cal 9.91/10.77mph
2) 0.62m - 4:00(6:26/m) 157/169bpm 71cal 9.33/10.4mph
3) 0.62m - 3:58(6:24/m) 170/176bpm 79cal 9.38/10.85mph
4) 0.62m - 4:39(7:29/m) 171/176bpm 94cal 8.02/10.79mph
5) 0.37m - 2:16(6:04/m) 173/176bpm 46cal 9.88/10.81mph

3:46 4:00 3:58 4:39 2:16

Pin Map

0mi in 0

Pace

11%

17%

50%

17%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	46	46	6:12	90 74-103	557	180 172-188	3/3
0.25	1:32	45	6:03	109 103-115	660	171 168-174	4/8
0.38	2:14	43	5:41	112 110-116	636	176 172-180	5/0
0.50	3:01	47	6:15	120 111-124	750	177 174-180	3/8
0.63	3:47	46	6:05	121 119-123	736	174 172-174	4/4
0.75	4:34	48	6:20	127 119-142	805	174 172-176	5/2
0.88	5:22	48	6:24	161 147-166	1029	171 170-172	2/3
1.00	6:13	51	6:44	165 163-167	1112	171 168-176	0/1
1.13	7:01	48	6:27	166 163-168	1070	172 170-176	1/2
1.25	7:47	46	6:05	168 166-169	1023	173 170-176	3/5
1.38	8:38	51	6:52	167 165-168	1147	172 170-176	3/1
1.50	9:29	51	6:47	168 166-170	1140	170 168-172	1/5
1.63	10:10	41	5:27	170 168-171	927	172 170-174	5/2
1.75	11:04	53	7:07	171 170-175	1217	170 166-176	1/2
1.88	11:51	47	6:17	174 172-176	1094	172 168-176	2/4
2.00	12:57	1:06	8:52	173 170-174	1534	171 170-176	1/1
2.13	13:45	47	6:19	170 169-173	1073	170 168-172	3/5
2.25	14:45	1:00	8:03	171 170-172	1377	168 166-170	10/5
2.38	15:50	1:05	8:39	170 166-176	1471	170 168-172	4/8
2.50	16:26	36	4:51	170 167-172	824	171 170-172	2/2
2.63	17:07	41	5:26	172 169-176	935	170 168-172	6/0
2.75	17:59	52	6:55	173 172-175	1196	171 168-174	6/5
2.86	18:39	40	6:19	173 169-176	1093	170 168-174	2/4

Heart

156/176max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 81m, Range 16m, Flat prediction 18:41

Elevation Graph

Biggest Climbs (m)	Min/mi
13 3.0%	5:55
See your biggest climbs

Cadence

172 (188 max) Stride Length: 156cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	171	2.9	18:39	6:32
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:13	4:52	69.64%	More
800m	2:58	5:58	67.00%	More
1km	3:44	6:00	69.39%	More
Mile	6:11	6:11	71.13%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:33	5:33	79.21
5km	18:38	6:00	80.32
5M	30:58	6:12	78.78
10km	39:03	6:17	78.06
10M	1:04:55	6:30	77.66
Half	1:26:37	6:37	76.44
20M	2:16:05	6:48	77.10
Mara	3:01:34	6:56	77.05

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