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
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
Power
0
-
HR
0
0mi in 0
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 |
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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