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Sun 6th Mar 2016 at 10:00am by Merry Christmas and Happy NewG(rrr)

Run > Race

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Time
39:44
Miles
6.32
Min/mi
6:17
Pacing
97%
WAVA
73.64
Stride(cm)
144
Cals
796
Cadence
178
Asc(m)
42
Hillscore
2
Surface
Road

Notes & Comments

Well, sort of a race! Stroke Association 10K at Cramond. 2 laps of the parkrun course. Didn't mind paying 15 quid for a tshirt/vest for a good cause. Gave another 10 quid too as a donation. Friendly and fun, nice to see Scotty and Craig during and katypie after. So, was hoping for sub 40 and job done. Felt quite pleased that I picked it up in miles 4 and 5 when I knew I had to. Close to the limit, so this is a true reflection of where I am. Which is roughly where I was in 2009 (first sub 40 at Glenrothes 10K). Go me! Right direction though. Need to just keep doing this, upping the miles, doing the intervals etc. Very lazy Saturday watching telly, didn't do parkrun. Must / will do parkrun next Sat! :-)

G

Split Summary
===
1) 1m - 6:14(6:14/m) 123cal 9.62/10.31mph
2) 1m - 6:18(6:18/m) 127cal 9.52/9.85mph
3) 1m - 6:25(6:25/m) 128cal 9.34/9.56mph
4) 1m - 6:19(6:19/m) 126cal 9.5/9.71mph
5) 1m - 6:11(6:11/m) 126cal 9.69/10.1mph
6) 1m - 6:21(6:21/m) 127cal 9.44/9.81mph
7) 0.32m - 1:55(5:57/m) 39cal 10.07/10.31mph

6:14 6:18 6:25 6:19 6:11 6:21 1:55

Map

0mi in 0

Multigraph

Pace
Elev
Cadence
Stride

Multi Graph Loading...

mi ( to ) | /mi | bpm | spm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:30	1:30	6:01	187 184-190	1/2
0.50	3:04	1:34	6:16	183 122-190	1/1
0.75	4:40	1:35	6:22	181 124-192	0/2
1.00	6:14	1:34	6:15	175 122-188	3/1
1.25	7:48	1:35	6:19	183 122-188	3/1
1.50	9:22	1:34	6:14	187 184-188	2/6
1.75	10:54	1:32	6:08	188 184-194	9/3
2.00	12:32	1:38	6:31	188 186-190	7/2
2.25	14:08	1:36	6:25	174 124-190	2/6
2.50	15:43	1:35	6:20	180 122-190	1/0
2.75	17:18	1:35	6:22	181 124-190	1/1
3.00	18:57	1:39	6:35	169 122-188	2/1
3.25	20:34	1:37	6:26	162 122-186	1/2
3.50	22:07	1:34	6:14	161 122-186	1/2
3.75	23:42	1:35	6:18	182 178-186	2/1
4.00	25:16	1:34	6:16	176 120-186	1/2
4.25	26:49	1:33	6:14	169 122-186	3/3
4.50	28:23	1:33	6:14	163 122-190	3/5
4.75	29:56	1:34	6:14	174 122-188	4/3
5.00	31:27	1:31	6:04	174 122-192	6/8
5.25	33:02	1:35	6:18	188 184-192	4/2
5.50	34:37	1:35	6:21	187 180-194	2/4
5.75	36:13	1:36	6:23	176 124-192	2/1
6.00	37:49	1:35	6:22	170 122-190	1/1
6.25	39:20	1:31	6:05	183 122-194	3/1
6.32	39:44	24	5:38	182 178-196	1/0

Further Analysis

Pace Distribution
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Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
12	2.8%	6:03
11	2.4%	6:09

Cadence Distribution
178 avge / 196 max Stride Length: 144cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	86.5	186	5.5	34:21	6:17
Walk	13.5	122	0.9	5:23	6:18

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:28	5:53	54.91%	More
800m	3:02	6:06	61.80%	More
1km	3:49	6:08	64.02%	More
Mile	6:10	6:10	67.50%	More
5k	19:24	6:15	73.00%	More
5 miles	31:27	6:17	73.23%	More
10k	39:05	6:17	73.54%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	4:55	4:55	84.66
5km	17:46	5:43	79.69
5M	30:28	6:06	75.58
10km	38:59	6:16	73.72
10M	1:06:49	6:41	71.05
Half	1:30:44	6:56	68.67
20M	2:26:32	7:20	67.37
Mara	3:18:59	7:36	66.16

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