Sat 4th Sep 2021 at 3:31pm by SeanMc
Run > Race Pace
- Good
-
Time
19:37
-
Miles
3.11
-
Min/mi
6:18
-
Pacing
96%
-
WAVA
79.54
-
Stride(cm)
132
-
Cals
264
-
Cadence
193
-
BPM
149
-
%MHR
87.3
-
B/mi
942
-
Asc(m)
34
-
Hillscore
4
-
Surface
Road
Notes & Comments
1 comments
Split Summary
===
1) 1m - 6:13(6:13/m) 136/155bpm [844b/mi] 73cal 9.66/12.86mph
2) 1m - 6:21(6:21/m) 157/159bpm [998b/mi] 90cal 9.44/10.18mph
3) 1m - 6:23(6:23/m) 158/160bpm [1009b/mi] 92cal 9.39/9.58mph
4) 0.11m - 40(5:48/m) 158/159bpm [916b/mi] 9cal 10.35/10.25mph
4h 20mins after the 3k
Very happy.
In between had a can of Coke Zero 2 and 1/2 h before and standard pre race stuff;
-Weetabic breakfast drink 1.5h before
-2nd Weetabix breakfast drink 1h before
-500ml of High 5 with caffeeine 1h-30m before
-High 5 gel 30 mins before.
Felt perfect
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
42 |
42 |
5:39 |
102 88-116 |
576 |
199 122-224 |
5/0 |
0.25 |
1:27 |
44 |
5:56 |
120 115-130 |
711 |
204 202-206 |
11/0 |
0.38 |
2:14 |
48 |
6:21 |
117 116-118 |
743 |
200 198-200 |
5/0 |
0.50 |
3:03 |
48 |
6:25 |
141 116-154 |
905 |
198 196-200 |
0/11 |
0.63 |
3:51 |
48 |
6:26 |
152 152-153 |
978 |
198 192-200 |
0/7 |
0.75 |
4:39 |
48 |
6:22 |
152 152-153 |
968 |
195 192-200 |
3/4 |
0.88 |
5:26 |
47 |
6:18 |
155 154-155 |
976 |
194 192-198 |
2/3 |
1.00 |
6:13 |
47 |
6:16 |
154 154-155 |
965 |
193 190-196 |
8/2 |
1.13 |
7:01 |
48 |
6:27 |
155 154-157 |
999 |
192 192-194 |
5/5 |
1.25 |
7:48 |
47 |
6:12 |
155 154-156 |
962 |
190 188-194 |
2/4 |
1.38 |
8:34 |
46 |
6:09 |
155 155-156 |
953 |
190 190-192 |
2/6 |
1.50 |
9:21 |
48 |
6:21 |
156 155-157 |
990 |
190 188-194 |
1/3 |
1.63 |
10:08 |
46 |
6:10 |
157 155-157 |
969 |
192 190-194 |
7/1 |
1.75 |
10:57 |
49 |
6:34 |
158 156-159 |
1037 |
191 190-192 |
6/2 |
1.88 |
11:46 |
49 |
6:35 |
159 158-159 |
1047 |
190 188-192 |
4/1 |
2.00 |
12:34 |
48 |
6:22 |
158 158-159 |
1006 |
191 188-194 |
1/3 |
2.13 |
13:22 |
48 |
6:22 |
158 157-158 |
1005 |
190 188-194 |
3/4 |
2.25 |
14:10 |
48 |
6:25 |
158 157-158 |
1013 |
189 186-194 |
1/3 |
2.38 |
14:57 |
47 |
6:17 |
158 157-158 |
992 |
190 186-192 |
3/2 |
2.50 |
15:45 |
48 |
6:23 |
158 157-159 |
1008 |
190 188-192 |
0/5 |
2.63 |
16:34 |
49 |
6:31 |
159 158-159 |
1035 |
191 190-194 |
4/2 |
2.75 |
17:22 |
48 |
6:24 |
159 158-159 |
1018 |
191 188-192 |
1/2 |
2.88 |
18:10 |
48 |
6:24 |
159 158-160 |
1018 |
191 188-194 |
2/1 |
3.00 |
18:57 |
48 |
6:21 |
159 158-159 |
1010 |
189 188-192 |
0/3 |
3.11 |
19:38 |
41 |
5:55 |
159 158-159 |
940 |
181 98-196 |
3/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.5 |
193 |
3.1 |
19:32 |
6:18 |
Walk |
0.5 |
114 |
0 |
6 |
6:30 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:25 |
5:41 |
61.58% |
More |
800m |
3:00 |
6:02 |
68.94% |
More |
1km |
3:48 |
6:07 |
70.97% |
More |
Mile |
6:12 |
6:12 |
73.97% |
More |
5k |
19:34 |
6:18 |
79.77% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:54 |
5:54 |
77.62 |
5km |
19:36 |
6:19 |
79.60 |
5M |
32:27 |
6:29 |
78.52 |
10km |
40:51 |
6:34 |
78.00 |
10M |
1:07:39 |
6:46 |
77.97 |
Half |
1:30:05 |
6:53 |
76.94 |
20M |
2:21:03 |
7:03 |
77.87 |
Mara |
3:07:48 |
7:10 |
77.98 |
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Very happy as did a fast 3k 4h earlier