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Thu 27th Jun 2019 at 7:00pm by Rrunner

Run > Race
  • Amazing
  • breezy
  • v warm
  • Time
    19:06
  • Miles
    3.10
  • Min/mi
    6:10
  • Pacing
    93.7%
  • WAVA
    70.67
  • Stride(cm)
    158
  • Cals
    301
  • Cadence
    165
  • BPM
    170
  • %MHR
    91.7
  • B/mi
    1046
  • Asc(m)
    50
  • Surface
    Mixed

Notes & Comments

Sale Sizzler 2019 Race 1.

I don't run well in heat and with 22-24 temps predicted I wasn't looking forward to this. I'd set myself three targets for the night:

Gold - 70%+WAVA (19:29 or better)

Silver - Season's best (19:46 or better)

Bronze - Sub 20.

I will be honest looking at the weather before I thought bronze might be a push.

Set off hard. Too fast but decided to go for it and see how long I could hang on. Approaching 4k I knew bronze was done and silver was close to being ticked off, but could I get gold.

Split Summary
===
1) 1km - 3:41(3:41/km) 157/170bpm 51cal 16.28/18.14kmph
2) 1km - 4:00(4:00/km) 167/174bpm 60cal 15.03/16.49kmph
3) 1km - 3:52(3:52/km) 175/179bpm 63cal 15.49/16.63kmph
4) 1km - 3:53(3:53/km) 179/184bpm 65cal 15.45/16.69kmph
5) 0.99km - 3:39(3:41/km) 180/185bpm 62cal 16.27/18.68kmph
3:41 4:00 3:52 3:53 3:39

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.
1.62 10:00 10:00 6:11 162 93-178 1001 166 158-184 26/26
3.10 19:05 9:05 6:08 179 170-185 1097 164 158-184 24/25

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    170 avge / 185 max Delete HR Trace

  • Cadence Distribution

    165 avge / 184 max Stride Length: 158cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:21 5:24 57.28% More
    800m 2:55 5:52 60.75% More
    1km 3:40 5:55 63.49% More
    Mile 6:04 6:04 66.31% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:40 5:40 70.91
    5km 19:09 6:10 70.64
    5M 31:55 6:23 68.86
    10km 40:18 6:29 67.98
    10M 1:07:09 6:43 66.83
    Half 1:29:45 6:51 65.90
    20M 2:21:21 7:04 65.28
    Mara 3:08:53 7:13 65.21

Photos



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