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Sat 23rd Jan 2016 at 1:00pm by tipsku

Run > Race
  • Good
  • windy
  • Time
    46:47
  • Miles
    6.21
  • Min/mi
    7:32
  • Pacing
    90.6%
  • WAVA
    62.10
  • Stride(cm)
    115
  • Cals
    432
  • Cadence
    186
  • BPM
    175
  • %MHR
    95.2
  • B/mi
    1320
  • Asc(m)
    42
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

Twin Piers 10k race

First time ever for me to run this race. Usually it's earlier in January when I'm still at home. Well organised, the bus transport to the start went well and the race started on time on the promenade in Llandudno, up the Little Orme where I had to let a lot of people pass, down Penrhyn Bay where I caught up with them and then along the Marine Drive through Rhos on Sea to Colwyn Bay. From Rhos on Sea onwards we had head wind which made the final 3 km really hard. I was struggling but the other runners even more - i managed to overtake about a dozen there. This is the second fastest 10k I've ever run. The top 3 are now Cheshire 10k 2014 in 45:09, Twin Piers 2016 46:47 and Caerphilly 10k 2014 in 46:53. I haven't run that fast since June 2014! Very happy with the race and as an added bonus I got a free functional t-shirt - the sponsor had provided a box full of women's S and because the organisers knew me, they gave me one :D freebies are always great!

Split Summary
===
1) 0.62m - 4:16(6:52/m) 166/172bpm 37cal 8.74/10.08mph
2) 0.62m - 4:37(7:26/m) 172/175bpm 41cal 8.07/8.47mph
3) 0.62m - 5:12(8:23/m) 175/177bpm 48cal 7.16/7.99mph
4) 0.62m - 4:57(7:57/m) 177/179bpm 43cal 7.54/11.25mph
5) 0.62m - 4:26(7:07/m) 178/183bpm 41cal 8.42/9.83mph
6) 0.62m - 4:31(7:16/m) 178/182bpm 43cal 8.26/9.46mph
7) 0.62m - 4:39(7:30/m) 179/182bpm 45cal 8/8.45mph
8) 0.62m - 4:45(7:38/m) 179/185bpm 45cal 7.86/8.29mph
9) 0.62m - 4:51(7:49/m) 179/181bpm 45cal 7.68/8.39mph
10) 0.61m - 4:33(7:25/m) 180/186bpm 44cal 8.08/9.18mph
4:16 4:37 5:12 4:57 4:26 4:31 4:39 4:45 4:51 4:33

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.
0.25 1:38 1:38 6:31 148 105-170 965 194 166-210 1/2
0.50 3:24 1:46 7:05 171 170-172 1211 189 186-192 1/1
0.75 5:13 1:49 7:15 171 170-173 1241 188 186-196 1/1
1.00 7:05 1:52 7:28 171 170-173 1276 187 186-188 2/1
1.25 8:57 1:52 7:28 173 170-175 1293 187 184-188 3/2
1.50 10:50 1:54 7:35 174 173-176 1318 186 184-188 2/1
1.75 13:04 2:14 8:54 175 171-177 1559 184 180-186 16/0
2.00 15:25 2:21 9:23 176 173-177 1652 182 178-186 18/0
2.25 17:33 2:08 8:31 176 175-179 1499 185 178-190 10/1
2.50 19:08 1:35 6:20 177 175-179 1120 187 182-198 0/33
2.75 20:53 1:45 7:00 179 175-183 1254 187 180-194 1/2
3.00 22:42 1:49 7:16 178 177-180 1293 186 182-194 2/4
3.25 24:29 1:48 7:10 177 175-179 1270 185 182-188 1/6
3.50 26:21 1:51 7:26 179 176-181 1331 185 182-194 1/3
3.75 28:08 1:48 7:11 178 175-179 1277 188 180-202 0/6
4.00 30:02 1:53 7:33 179 178-182 1350 186 182-196 2/4
4.25 31:54 1:53 7:31 179 177-180 1345 185 182-194 1/2
4.50 33:47 1:53 7:30 180 177-182 1351 187 182-196 3/0
4.75 35:47 2:01 8:03 178 175-182 1431 185 182-186 3/1
5.00 37:35 1:48 7:12 180 176-184 1295 187 184-192 1/6
5.25 39:37 2:01 8:05 179 177-180 1448 184 182-186 2/2
5.50 41:32 1:55 7:40 179 178-181 1371 184 182-190 1/4
5.75 43:27 1:56 7:43 180 178-185 1389 185 184-188 3/1
6.00 45:21 1:54 7:36 179 178-181 1360 185 182-188 1/2
6.20 46:47 1:26 7:01 181 179-182 1270 188 180-190 1/2

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    175 avge / 185 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    54 3.2% 8:31

  • Cadence Distribution

    186 avge / 210 max Stride Length: 115cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:34 6:17 52.32% More
    800m 3:19 6:39 57.04% More
    1km 4:14 6:49 58.11% More
    Mile 6:56 6:56 60.76% More
    5k 22:53 7:22 61.76% More
    5 miles 37:35 7:31 61.76% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:45 6:45 62.47
    5km 22:27 7:14 62.95
    5M 37:11 7:26 62.42
    10km 46:49 7:32 62.12
    10M 1:17:31 7:45 61.59
    Half 1:43:13 7:53 61.06
    20M 2:41:37 8:05 61.17
    Mara 3:35:11 8:13 60.90

Bespoke Fields

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wind S 22 mph

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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