Sat 11th Sep 2021 at 1:43pm by Alun

Run > Warm Up

Southern Athletics League division 1, 3000m

warm

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Time
15:57
Miles
1.87
Min/mi
8:32
Pacing
92%
WAVA
55.80
Stride(cm)
128
Cals
192
Cadence
147
BPM
116
%MHR
66.5
B/mi
987
Asc(m)
88
Hillscore
6
Surface
Road

Notes & Comments

Pre race warm up with Richard, legs felt stiff and tired after last night's exertions but I'll get through it.

Split Summary
===
1) 0.62m - 5:38(9:05/m) 109/118bpm [989b/mi] 63cal
2) 0.62m - 5:05(8:11/m) 118/125bpm [967b/mi] 64cal
3) 0.62m - 5:12(8:23/m) 121/132bpm [1014b/mi] 65cal
4) 0m - 1(6:05/m) 116/116bpm [707b/mi]

5:38 5:05 5:12 1

Pin Map

0mi in 0

Pace

10%

27%

57%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	38	38	10:10	93 76-108	946	135 88-144	3/1
0.13	1:14	36	9:35	112 110-113	1073	146 142-148	12/0
0.19	1:51	36	9:44	115 113-116	1118	145 140-148	6/2
0.25	2:26	36	9:32	111 108-115	1059	145 140-148	1/9
0.31	3:00	33	8:56	107 106-110	955	147 146-148	2/1
0.38	3:31	31	8:20	112 111-113	934	147 146-148	5/1
0.44	4:04	33	8:42	107 105-109	931	148 146-150	4/0
0.50	4:35	31	8:19	108 105-112	898	147 146-148	0/8
0.56	5:08	33	8:49	115 113-117	1014	149 148-150	1/3
0.63	5:39	31	8:20	118 117-119	983	148 146-150	3/2
0.69	6:10	30	8:06	117 117-118	948	149 148-152	3/2
0.75	6:40	31	8:15	117 116-119	965	148 146-150	6/0
0.81	7:13	32	8:36	120 120-121	1033	148 146-150	0/7
0.88	7:46	33	8:54	119 116-121	1058	147 146-148	3/5
0.94	8:20	34	9:02	120 117-123	1084	146 146-146	5/0
1.00	8:48	29	7:36	123 120-125	935	148 146-150	7/2
1.06	9:18	30	7:58	115 114-119	916	149 146-150	0/3
1.13	9:49	30	8:03	115 114-118	926	150 150-152	0/6
1.19	10:17	28	7:32	118 118-119	888	150 148-152	6/0
1.25	10:49	32	8:37	118 118-119	1017	150 150-150	1/0
1.31	11:23	34	9:00	121 119-122	1088	151 150-152	5/1
1.38	11:50	27	7:14	121 120-122	875	150 148-150	2/1
1.44	12:20	30	7:57	123 121-125	978	150 150-150	1/2
1.50	12:53	33	8:45	127 124-129	1111	149 148-150	3/3
1.56	13:22	29	7:51	131 130-132	1028	149 148-150	1/0
1.63	13:54	32	8:24	122 118-128	1025	147 146-148	0/8
1.69	14:24	31	8:13	118 117-119	970	147 144-150	0/1
1.75	14:57	33	8:40	116 114-119	1006	148 144-150	1/1
1.81	15:27	30	7:58	116 115-117	925	148 146-150	6/1
1.87	15:57	30	9:13	117 116-118	1078	143 142-146	0/3

Heart

116/132max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 88m, Range 23m, Flat prediction 15:52

Elevation Graph

Biggest Climbs (m)	Min/mi
19 14.3%	9:29
17 10.0%	8:27
11 4.2%	8:42
11 5.6%	8:12
See your biggest climbs

Cadence

147 (152 max) Stride Length: 128cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	147	1.9	15:56	8:32
Walk	0.1	88	0	1	9:22

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:56	7:45	44.30%	More
800m	3:57	7:57	51.10%	More
1km	5:00	8:03	52.68%	More
Mile	8:13	8:13	54.35%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:10	8:10	54.71
5km	27:26	8:50	55.46
5M	45:35	9:07	54.45
10km	57:30	9:15	53.95
10M	1:35:34	9:33	53.70
Half	2:07:31	9:44	52.87
20M	3:20:21	10:01	53.32
Mara	4:27:19	10:12	53.29

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