Sat 11th Sep 2021 at 2:40pm by Alun

Run > Warm Down

Southern Athletics League division 1, 3000m

warm

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Time
16:07
Miles
1.88
Min/mi
8:34
Pacing
94%
WAVA
55.62
Stride(cm)
128
Cals
201
Cadence
147
BPM
122
%MHR
70.2
B/mi
1047
Asc(m)
70
Surface
Road

Notes & Comments

Post race warm down with Richard, was thinking about doing the 1500m but decided against it, didn't want to risk an injury...

Split Summary
===
1) 0.62m - 5:27(8:46/m) 118/126bpm [1035b/mi] 65cal
2) 0.62m - 5:15(8:27/m) 125/129bpm [1057b/mi] 67cal
3) 0.62m - 5:19(8:34/m) 126/134bpm [1079b/mi] 68cal
4) 0.01m - 5(5:50/m) 124/125bpm [724b/mi] 1cal

5:27 5:15 5:19 5

Pin Map

0mi in 0

Pace

53%

44%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	34	34	9:09	98 81-114	896	147 144-150	0/0
0.13	1:08	34	9:07	117 114-120	1066	147 146-152	0/0
0.19	1:44	35	9:27	122 121-123	1154	147 146-148	5/0
0.25	2:18	34	9:03	124 122-125	1122	146 142-150	1/7
0.31	2:51	33	8:44	119 117-121	1039	148 146-150	9/0
0.38	3:22	31	8:20	121 121-121	1008	147 146-148	3/5
0.44	3:54	32	8:34	120 118-122	1028	147 146-148	2/5
0.50	4:24	30	8:05	118 116-121	953	149 146-150	0/6
0.56	4:58	34	9:03	122 121-123	1105	148 146-150	3/0
0.63	5:29	31	8:10	124 122-125	1012	148 146-150	1/4
0.69	5:59	30	7:59	125 124-125	997	148 146-150	1/1
0.75	6:31	32	8:30	123 122-124	1046	147 146-148	1/1
0.81	7:01	30	8:00	127 125-129	1015	148 146-150	4/0
0.88	7:33	33	8:43	128 127-129	1116	147 146-148	2/2
0.94	8:08	35	9:13	126 125-127	1161	146 144-148	5/0
1.00	8:41	33	8:45	128 127-129	1121	146 144-146	1/5
1.06	9:13	32	8:31	122 119-126	1038	146 144-148	2/2
1.13	9:46	33	8:53	119 119-120	1058	148 146-150	4/3
1.19	10:15	29	7:48	122 121-123	951	147 146-150	3/4
1.25	10:47	32	8:28	124 123-125	1049	148 146-150	2/0
1.31	11:23	36	9:33	124 123-125	1183	147 146-148	3/0
1.38	11:51	28	7:31	123 122-123	925	149 148-150	0/8
1.44	12:21	30	7:59	123 123-124	983	148 146-150	1/3
1.50	12:54	33	8:42	126 124-129	1096	146 146-148	4/2
1.56	13:26	33	8:44	133 130-134	1161	146 146-146	5/5
1.63	13:58	32	8:27	130 128-132	1098	148 146-150	3/0
1.69	14:31	33	8:53	127 126-128	1129	147 146-148	2/3
1.75	15:01	29	7:48	126 123-128	984	147 144-150	4/1
1.81	15:33	33	8:47	123 122-124	1081	147 146-148	0/8
1.88	16:06	33	8:46	124 122-125	1087	147 146-148	2/1

Heart

122/134max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 70m, Range 16m, Flat prediction 16:07

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

147 (152 max) Stride Length: 128cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	46.9	148	0.9	7:33	8:17
Walk	53.1	145	1	8:34	8:53

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:01	8:09	42.17%	More
800m	4:08	8:18	48.98%	More
1km	5:10	8:19	50.93%	More
Mile	8:26	8:26	52.95%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:13	8:13	54.37
5km	27:33	8:52	55.22
5M	45:48	9:10	54.19
10km	57:46	9:18	53.70
10M	1:36:01	9:36	53.45
Half	2:08:07	9:47	52.62
20M	3:21:18	10:04	53.07
Mara	4:28:35	10:15	53.04

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