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Fri 17th Mar 2023 at 12:08pm by Richard-M

Run > Tempo
  • rain
  • cold
  • Time
    23:34
  • Miles
    3.24
  • Min/mi
    7:16
  • Pacing
    92%
  • WAVA
    65.71
  • Stride(cm)
    134
  • Cals
    354
  • Cadence
    165
  • BPM
    154
  • %MHR
    90.3
  • B/mi
    1117
  • Asc(m)
    8
  • Surface
    Road

Notes & Comments

Run: Friday 5k practice -non stop - in the rain
good - calf ok - one or two good km there but lost much fitness

Split Summary
===
1) 1km - 5:03(5:03/km) 130/138bpm [656b/km] 63cal 11.89/12.29kmph
2) 1km - 4:21(4:21/km) 148/156bpm [644b/km] 64cal 13.8/14.48kmph
3) 1km - 4:09(4:09/km) 160/168bpm [664b/km] 65cal 14.46/15.72kmph
4) 1km - 4:28(4:28/km) 163/171bpm [729b/km] 72cal 13.41/14.98kmph
5) 1km - 4:39(4:39/km) 165/168bpm [767b/km] 76cal 12.9/13.91kmph
6) 0.21km - 54(4:21/km) 166/168bpm [722b/km] 14cal 13.8/13.94kmph
5:03 4:21 4:09 4:28 4:39 54

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
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 1:02 1:02 8:15 116 97-128 957 165 162-172 2/1
0.25 2:05 1:03 8:23 132 129-133 1107 165 160-174 2/1
0.38 3:04 59 7:54 132 132-133 1043 165 162-166 1/1
0.50 4:05 1:01 8:06 135 133-136 1094 165 162-168 1/2
0.63 5:03 58 7:44 135 129-138 1044 164 164-166 1/1
0.75 5:55 52 7:00 142 138-146 994 167 166-170 1/1
0.88 6:49 54 7:10 148 146-149 1060 167 164-172 1/2
1.00 7:42 53 7:01 148 147-149 1037 167 164-176 1/1
1.13 8:34 52 6:57 151 150-153 1050 168 166-170 0/1
1.25 9:26 52 6:57 154 152-156 1071 167 166-168 1/2
1.38 10:21 55 7:17 158 155-159 1152 168 166-172 1/1
1.50 11:08 48 6:20 158 157-159 1001 168 168-170 1/1
1.63 11:55 47 6:15 161 160-162 1006 168 166-170 0/1
1.75 12:47 52 6:55 162 160-166 1121 167 166-170 1/1
1.88 13:36 49 6:33 165 163-168 1081 167 162-170 0/3
2.00 14:32 56 7:26 161 159-163 1196 162 158-166 1/1
2.13 15:26 54 7:12 158 150-164 1138 165 164-168 4/0
2.25 16:20 54 7:14 166 164-167 1200 166 164-168 2/4
2.38 17:14 54 7:14 165 163-171 1193 165 162-170 1/3
2.50 18:06 51 6:52 166 164-168 1139 166 160-168 0/1
2.63 19:06 1:01 8:05 164 163-165 1326 160 158-162 2/1
2.75 20:02 55 7:22 164 163-167 1209 164 162-168 1/0
2.88 20:57 56 7:27 164 163-166 1221 164 162-166 1/1
3.00 21:51 54 7:10 165 164-167 1183 164 164-168 1/2
3.13 22:46 55 7:19 166 164-168 1215 164 162-166 1/2
3.23 23:33 47 7:07 165 162-167 1174 164 160-166 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    154 avge / 171 max Delete HR Trace

  • Cadence Distribution

    165 avge / 176 max Stride Length: 134cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:34 6:17 53.52% More
    800m 3:14 6:29 61.11% More
    1km 4:08 6:39 62.73% More
    Mile 6:47 6:47 65.80% More
    5k 22:29 7:14 66.01% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:24 6:24 69.73
    5km 22:30 7:15 65.97
    5M 38:07 7:37 63.50
    10km 48:30 7:48 62.31
    10M 1:22:11 8:13 60.38
    Half 1:50:51 8:28 59.07
    20M 2:57:11 8:52 57.81
    Mara 3:58:59 9:07 57.30

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