Sun 2nd Apr 2023 at 11:59am by Alun

Run > Race

  • breezy
  • Time
    28:11
  • Miles
    4.49
  • Min/mi
    6:17
  • Pacing
    94%
  • WAVA
    79.64
  • Stride(cm)
    158
  • Cals
    455
  • Watts
    462
  • Cadence
    162
  • BPM
    161
  • %MHR
    92.3
  • B/mi
    1008
  • Asc(m)
    76
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

South of England 12 Stage Relays, Long Leg
M&M AC B Team first leg runner.
Went out steadily to avoid any falls on the stupidly muddy start area (at least 3 fell immediately after the gun), straight towards the rear of the field and stayed there throughout.
Pushed as hard as I could and quite pleased to average 3:54 per km (28:11).
Fitness is getting there, at the moment it's just over the horizon...😂

Split Summary
===
1) 0.62mi - 3:43(5:59/mi) 152/163bpm [908b/mi] 56cal 515/681W
2) 0.62mi - 3:44(6:01/mi) 161/165bpm [968b/mi] 61cal 471/604W
3) 0.62mi - 3:57(6:21/mi) 163/166bpm [1035b/mi] 65cal 446/642W
4) 0.62mi - 3:58(6:23/mi) 162/165bpm [1033b/mi] 65cal 438/590W
5) 0.62mi - 3:57(6:22/mi) 162/166bpm [1030b/mi] 64cal 443/655W
6) 0.62mi - 3:58(6:22/mi) 161/163bpm [1026b/mi] 64cal 490/784W
7) 0.62mi - 4:00(6:27/mi) 161/167bpm [1038b/mi] 65cal 450/611W
8) 0.14mi - 55(6:32/mi) 165/167bpm [1079b/mi] 15cal 385/432W
3:43 3:44 3:57 3:58 3:57 3:58 4:00 55
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

21% 72% 7%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
0.13 43 43 5:43 130 96-149 744 175 72-182 442 28-521 1/1
0.25 1:27 44 5:50 153 148-157 893 171 168-174 444 412-487 1/5
0.38 2:12 45 5:59 158 157-163 944 166 162-170 551 420-681 6/0
0.50 2:58 46 6:11 159 157-160 982 166 164-168 544 508-606 6/0
0.63 3:44 46 6:07 160 158-162 978 166 164-168 597 534-641 7/1
0.75 4:27 43 5:45 162 160-163 931 166 164-168 436 332-537 0/8
0.88 5:12 45 5:58 162 160-165 967 166 164-168 406 344-450 1/1
1.00 5:58 47 6:12 162 160-163 1006 165 162-166 466 446-540 1/1
1.13 6:42 44 5:52 161 158-162 944 164 164-166 517 494-553 2/1
1.25 7:30 48 6:20 161 159-162 1020 163 162-164 532 493-605 5/2
1.38 8:19 50 6:37 163 161-165 1077 160 156-164 472 415-601 5/1
1.50 9:07 48 6:24 164 163-166 1049 162 158-166 411 354-504 0/4
1.63 9:53 46 6:06 163 162-165 993 163 162-164 383 364-391 0/5
1.75 10:39 46 6:10 162 161-163 999 163 162-164 411 381-437 2/2
1.88 11:28 49 6:28 161 160-162 1042 162 158-164 547 422-642 4/2
2.00 12:18 50 6:43 162 161-164 1087 161 160-162 530 494-587 5/1
2.13 13:06 48 6:22 163 160-165 1038 161 160-164 499 451-549 4/2
2.25 13:52 46 6:07 163 161-165 997 161 160-164 381 308-466 0/8
2.38 14:39 47 6:19 162 161-163 1022 163 160-166 401 355-429 2/9
2.50 15:26 47 6:12 162 161-163 1005 163 158-164 357 329-449 1/7
2.63 16:11 45 6:03 160 158-162 968 162 160-164 570 506-655 5/3
2.75 16:59 48 6:21 161 159-163 1022 162 160-164 511 429-573 3/2
2.88 17:51 53 7:02 163 162-166 1146 159 156-162 451 374-537 5/4
3.00 18:39 48 6:24 163 162-165 1042 159 158-162 359 294-509 0/12
3.13 19:25 46 6:08 162 160-164 994 160 158-162 307 285-330 0/15
3.25 20:12 47 6:17 161 160-163 1011 160 158-162 371 314-411 1/5
3.38 20:59 47 6:12 161 159-163 999 160 158-162 585 402-784 12/1
3.50 21:50 51 6:45 161 160-162 1087 157 156-160 550 462-766 6/3
3.63 22:38 49 6:30 162 160-163 1052 157 156-160 534 465-621 3/1
3.75 23:24 46 6:04 161 159-163 977 158 158-160 399 294-533 1/9
3.88 24:12 48 6:27 160 158-166 1033 160 158-160 392 309-467 0/8
4.00 25:04 52 6:53 161 159-162 1107 160 156-162 367 307-415 0/4
4.13 25:49 45 6:03 161 158-167 973 160 158-162 526 426-601 5/0
4.25 26:37 48 6:22 161 159-162 1025 159 158-160 549 489-611 7/1
4.38 27:27 50 6:43 163 161-166 1096 158 156-160 433 378-562 1/4
4.49 28:11 44 6:24 165 164-167 1056 163 158-170 382 335-432 1/6

Heart

161/167max
  • Show Beats/Mile

Elevation

Asc 76m, Range 56m, Flat prediction 28:15
Elevation Graph
Biggest Climbs (m) Min/mi
18 2.7% 6:06
See your biggest climbs

Power

462W (784 max)
Power Graph
Power Bands

Cadence

162 (182 max) Stride Length: 158cm Run: 99.9% Walk: 0.1%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:24 5:37 61.53% More
800m 2:55 5:51 70.01% More
1km 3:40 5:54 72.39% More
Mile 5:55 5:55 76.07% More
5k 19:16 6:12 79.65% More

Predictions

Dist Time Per Mile WAVA
1M 5:40 5:40 79.49
5km 19:01 6:07 80.67
5M 31:37 6:19 79.18
10km 39:52 6:25 78.50
10M 1:06:16 6:38 78.15
Half 1:28:26 6:45 76.93
20M 2:18:56 6:57 77.60
Mara 3:05:22 7:05 77.55
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