Wed 24th May 2023 at 7:29pm by PAJ89

Run > General

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Time
17:22
Miles
3.11
Min/mi
5:35
Pacing
96%
WAVA
74.79
Stride(cm)
149
Cals
266
Watts
379
Cadence
193
BPM
167
%MHR
88
B/mi
933
Asc(m)
6
Surface
Road

Notes & Comments

3 comments

Split Summary
===
1) 1mi - 5:27(5:27/mi) 158/166bpm [861b/mi] 78cal 380/403W
2) 1mi - 5:46(5:46/mi) 169/174bpm [974b/mi] 90cal 378/411W
3) 1mi - 5:36(5:36/mi) 173/176bpm [968b/mi] 89cal 373/394W
4) 0.11mi - 33(5:05/mi) 177/179bpm [899b/mi] 9cal 387/430W

5:27 5:46 5:36 33

	light78 pb??
	PAJ89 Yes mate, 6 seconds off previous best 👍 Happy with the pacing (km splits are decent based on course and ran 2.5/2.5k basically even) but had some more to give, mayhe should have gone with pack. Happy with result of course though, and more opportunities to race in summer!
	light78 yes 2 more SSAFAs to come!

Pace

68%

30%

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	41	41	5:26	130 85-153	706	202 196-208	383 298-402	0/1
0.25	1:20	40	5:17	157 154-159	830	195 192-198	395 387-403	1/0
0.38	2:01	41	5:27	160 159-161	873	195 192-198	392 387-397	1/1
0.50	2:41	40	5:18	161 159-162	854	196 194-198	379 372-390	1/2
0.63	3:21	40	5:21	162 161-163	867	196 194-198	386 379-396	1/1
0.75	4:03	41	5:31	163 162-164	899	195 192-196	387 379-394	1/1
0.88	4:44	42	5:35	163 162-165	910	194 192-196	383 378-389	1/0
1.00	5:26	42	5:36	165 164-166	924	193 190-196	380 375-385	1/0
1.13	6:09	42	5:40	166 165-167	940	194 190-198	382 378-386	1/0
1.25	6:51	42	5:38	166 165-167	934	193 192-196	380 376-386	1/0
1.38	7:35	44	5:54	168 167-168	992	193 190-196	378 371-385	1/0
1.50	8:19	44	5:48	169 167-171	981	193 190-196	387 370-401	2/1
1.63	9:04	45	5:58	172 169-174	1026	194 190-202	381 363-411	2/0
1.75	9:46	43	5:41	171 170-172	972	192 190-194	371 365-389	0/1
1.88	10:29	43	5:42	171 170-172	976	192 188-194	373 369-379	0/0
2.00	11:12	43	5:45	171 170-172	982	192 188-194	373 369-377	0/0
2.13	11:54	42	5:36	172 170-173	962	191 188-194	378 372-386	1/0
2.25	12:36	42	5:35	172 171-173	961	191 188-192	375 370-385	0/1
2.38	13:16	40	5:22	175 173-176	940	193 188-210	370 336-380	0/3
2.50	13:59	43	5:44	175 174-176	1004	192 188-210	354 313-373	0/2
2.63	14:42	43	5:40	174 173-174	986	192 190-194	373 370-379	1/1
2.75	15:25	43	5:47	174 173-175	1007	191 188-194	384 374-394	1/0
2.88	16:07	41	5:31	173 172-174	954	192 190-194	375 370-385	0/1
3.00	16:48	42	5:32	174 173-175	963	192 190-192	374 369-379	1/3
3.11	17:22	34	5:11	177 175-179	916	193 190-196	387 379-430	0/0

Heart

167/179max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 6m, Range 8m, Flat prediction 17:22

Elevation Graph

No climbs of at least 10 metres detected.

Power

379W (430 max)

Power Graph

Power Bands

Cadence

193 (210 max) Stride Length: 149cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	193	3.1	17:22	5:35
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:18	5:16	56.26%	More
800m	2:39	5:19	63.74%	More
1km	3:19	5:20	66.68%	More
Mile	5:25	5:25	70.66%	More
5k	17:21	5:35	74.86%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:05	5:05	75.33
5km	17:21	5:35	74.86
5M	29:02	5:48	73.06
10km	36:44	5:55	72.29
10M	1:01:29	6:09	71.44
Half	1:22:21	6:17	70.06
20M	2:10:10	6:31	70.24
Mara	2:54:21	6:39	69.92

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Nutrition
Notes