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Fri 3rd Mar 2023 at 12:11pm by Richard-M

Run > Tempo
  • breezy
  • cold
  • Time
    27:26
  • Miles
    3.90
  • Min/mi
    7:02
  • Pacing
    24.2%
  • WAVA
    68.32
  • Stride(cm)
    137
  • Cals
    394
  • Cadence
    167
  • BPM
    149
  • %MHR
    87.7
  • B/mi
    1049
  • Asc(m)
    28
  • Surface
    Road

Notes & Comments

Run: Friday 5k practice - 21:13 - getting better
cold breeze; 3 mins stopped at rail crossing

Split Summary
===
1) 1km - 4:58(4:58/km) 125/135bpm [622b/km] 58cal 12.06/13kmph
2) 1km - 4:19(4:19/km) 143/151bpm [618b/km] 61cal 13.88/14.28kmph
3) 1km - 4:11(4:11/km) 154/158bpm [643b/km] 62cal 14.37/14.71kmph
4) 1km - 4:11(4:11/km) 153/162bpm [639b/km] 60cal 14.36/15.05kmph
5) 1km - 4:15(4:15/km) 160/163bpm [680b/km] 66cal 14.12/14.95kmph
6) 1km - 4:25(4:25/km) 163/166bpm [719b/km] 69cal 13.61/14.11kmph
7) 0.28km - 1:08(4:02/km) 163/167bpm [657b/km] 18cal 14.89/14.91kmph
4:58 4:19 4:11 4:11 4:15 4:25 1:08

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:00 1:00 8:03 109 85-125 878 162 116-166 3/0
0.25 2:01 1:01 8:05 129 126-130 1042 163 162-166 3/1
0.38 3:00 59 7:54 131 129-132 1036 163 162-166 5/0
0.50 4:04 1:03 +3 8:27 129 124-131 1090 164 160-168 0/4
0.63 5:02 58 7:45 132 124-135 1024 164 162-168 2/1
0.75 5:54 53 7:01 138 136-140 969 169 166-176 2/2
0.88 6:48 53 7:04 142 140-143 1004 166 164-168 1/1
1.00 7:41 53 7:05 144 143-145 1021 166 164-166 2/1
1.13 8:32 52 6:54 145 143-147 1001 167 166-168 1/1
1.25 9:23 51 6:46 146 136-151 989 168 166-170 0/1
1.38 10:13 50 6:40 152 150-153 1014 167 166-168 0/1
1.50 11:05 52 6:55 152 151-153 1053 168 166-170 2/1
1.63 11:54 49 6:32 153 152-155 999 167 166-170 2/2
1.75 12:44 50 6:42 156 154-158 1045 166 164-168 1/2
1.88 13:36 51 6:50 157 156-158 1074 167 166-168 0/3
2.00 14:27 51 6:47 158 157-159 1071 167 166-168 2/2
2.13 18:19 3:52 +2:58 30:59 156 106-160 4833 164 144-170 1/18
2.25 19:08 49 6:35 133 107-150 876 174 160-178 7/1
2.38 19:56 48 6:22 157 152-160 1000 171 168-174 3/0
2.50 20:45 49 6:30 160 159-162 1041 169 168-170 2/2
2.63 21:38 53 7:07 159 158-160 1132 168 166-170 2/3
2.75 22:29 50 6:43 160 158-161 1075 167 164-168 3/3
2.88 23:19 50 6:43 161 160-162 1080 167 166-168 3/1
3.00 24:11 52 6:55 161 159-162 1113 166 162-168 2/3
3.13 25:02 51 6:47 161 160-163 1092 167 166-168 1/1
3.25 25:53 52 6:53 163 161-164 1121 165 164-166 1/2
3.38 26:47 53 7:08 163 161-164 1161 166 164-168 3/1
3.50 27:40 54 7:08 162 161-163 1156 166 164-166 2/0
3.63 28:38 58 7:40 164 162-165 1258 166 162-168 4/0
3.75 29:28 50 6:40 164 162-166 1092 167 164-170 1/6
3.88 30:16 48 6:22 162 160-165 1032 167 164-170 3/4
3.90 30:27 11 6:49 166 165-167 1132 167 166-168 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    149 avge / 167 max Delete HR Trace

  • Cadence Distribution

    167 avge / 178 max Stride Length: 137cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 90.9 166 3.9 27:25 7:48
    Walk 0.1 130 0 1 38:40
    Pause 9.0 - - 3:01 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:35 6:23 52.77% More
    800m 3:17 6:37 59.94% More
    1km 4:07 6:37 62.99% More
    Mile 6:42 6:42 66.66% More
    5k 24:12 7:47 61.32% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:04 6:04 73.56
    5km 21:19 6:52 69.63
    5M 36:08 7:14 66.98
    10km 45:58 7:24 65.74
    10M 1:17:54 7:47 63.70
    Half 1:45:04 8:01 62.33
    20M 2:47:56 8:24 60.99
    Mara 3:46:32 8:39 60.45

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Fetch Miles

6:58 Egham to Staines
6:48 Egham Hythe
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