Sat 11th Sep 2021 at 2:16pm by Alun

Run > Race

Southern Athletics League division 1, 3000m

Good
breezy
warm

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Time
10:53
Miles
1.86
Min/mi
5:51
Pacing
96%
WAVA
81.49
Stride(cm)
162
Cals
171
Cadence
171
BPM
156
%MHR
89.4
B/mi
911
Asc(m)
7
Surface
Track

Notes & Comments

SAL 3000m
Wasn't really sure how this was going to go after last night's Medway Mile runs but set out determinedly. Looking for between 85-90 seconds per lap and maintained this throughout.
Very pleased to be just outside my PB with 10:53 and looking good for next weekend's vets' championships! 🏃💪

Split Summary
===
1) 0.12m - 42(5:34/m) 116/141bpm [646b/mi] 7cal
2) 0.25m - 1:26(5:44/m) 149/153bpm [855b/mi] 22cal
3) 0.25m - 1:28(5:53/m) 155/158bpm [912b/mi] 23cal
4) 0.25m - 1:26(5:45/m) 157/160bpm [903b/mi] 23cal
5) 0.25m - 1:28(5:53/m) 160/160bpm [941b/mi] 24cal
6) 0.25m - 1:28(5:54/m) 161/162bpm [949b/mi] 24cal
7) 0.25m - 1:29(5:57/m) 161/164bpm [957b/mi] 24cal
8) 0.25m - 1:26(5:47/m) 163/165bpm [943b/mi] 24cal
9) 0.01m - 2(2:57/m) 164/164bpm [483b/mi]

42 1:26 1:28 1:26 1:28 1:28 1:29 1:26 2

Pin Map

0mi in 0

Pace

76%

24%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	21	21	5:38	102 82-126	575	178 174-180	0/4
0.13	40	19	5:05	136 128-141	692	178 176-180	2/0
0.19	1:01	21	5:30	144 141-147	792	176 172-178	2/2
0.25	1:22	21	5:39	148 147-150	837	171 170-172	1/3
0.31	1:45	23	6:05	150 150-152	914	171 170-172	2/0
0.38	2:07	22	5:49	152 152-153	884	170 168-170	2/0
0.44	2:29	22	5:57	154 153-156	915	172 170-174	0/4
0.50	2:50	21	5:43	156 155-157	893	172 170-174	2/0
0.56	3:14	23	6:12	156 155-156	967	173 170-174	0/0
0.63	3:35	21	5:44	156 156-158	894	170 168-172	0/0
0.69	3:56	21	5:39	156 156-157	880	171 170-172	0/0
0.75	4:18	21	5:43	157 156-157	898	171 170-172	0/0
0.81	4:40	22	5:59	158 157-159	945	171 170-172	0/0
0.88	5:01	21	5:39	159 158-160	898	170 170-172	0/0
0.94	5:24	23	6:00	159 158-160	955	172 170-174	0/0
1.00	5:46	22	5:46	160 159-160	923	170 170-172	0/0
1.06	6:08	22	5:58	160 159-160	955	171 170-172	0/0
1.13	6:30	22	5:47	160 159-160	926	168 166-170	0/0
1.19	6:52	23	6:02	160 160-161	964	169 168-172	0/0
1.25	7:14	22	5:46	161 160-162	927	168 166-170	0/0
1.31	7:37	23	6:04	161 160-161	976	168 166-170	0/0
1.38	7:58	22	5:44	161 160-162	924	168 166-170	0/0
1.44	8:21	23	6:09	161 160-163	990	168 168-170	0/0
1.50	8:43	22	5:53	161 160-162	947	166 166-168	0/0
1.56	9:06	23	6:00	162 161-163	973	168 166-168	0/0
1.63	9:27	21	5:43	162 162-164	925	167 166-168	0/0
1.69	9:51	23	6:13	163 162-164	1014	168 166-170	0/0
1.75	10:12	21	5:39	164 162-165	926	170 170-170	0/0
1.81	10:34	22	5:57	164 163-165	976	169 168-170	0/0
1.88	10:54	20	5:13	163 163-164	850	172 168-178	0/0

Heart

156/165max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 7m, Range 6m, Flat prediction 10:53

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

171 (180 max) Stride Length: 162cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	170	1.9	10:53	5:48
Walk	0.0	0	0	0	NAN:00:00
Still	0.2	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:20	5:20	64.41%	More
800m	2:47	5:36	72.62%	More
1km	3:32	5:41	74.60%	More
Mile	5:43	5:43	78.08%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:37	5:37	79.55
5km	18:49	6:03	80.86
5M	31:17	6:15	79.34
10km	39:28	6:21	78.59
10M	1:05:35	6:34	78.25
Half	1:27:31	6:41	77.04
20M	2:17:30	6:53	77.70
Mara	3:03:27	7:00	77.65

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