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Sat 21st Jan 2017 at 1:00pm by tipsku

Run > Race Pace
  • Not good
  • windy
  • v cold
  • Time
    48:55
  • Miles
    6.23
  • Min/mi
    7:51
  • Pacing
    90.5%
  • WAVA
    59.84
  • Stride(cm)
    112
  • Cals
    442
  • Cadence
    183
  • BPM
    168
  • %MHR
    91.1
  • B/mi
    1315
  • Asc(m)
    42
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

Twin Piers 10k 2017, new course
Due to roadworks on the promenade, we had to do an extra loop in Penrhyn Bay. Conditions were quite challenging, icy NE-wind that dropped the wind chill well below 0 but at least it was sunny. For me, it came at an inconvenient time of the month so I didn't expect to run at 100% but used it as a quality training run at about marathon to half marathon intensity. HR avg was at 168 which is below marathon average so I got a useful session in.

Split Summary
===
1) 0.62m - 4:39(7:28/m) 136/160bpm 34cal 8.03/9.87mph
2) 0.62m - 4:58(8:00/m) 165/168bpm 44cal 7.5/7.58mph
3) 0.62m - 5:41(9:08/m) 168/173bpm 51cal 6.56/7.14mph
4) 0.62m - 4:49(7:46/m) 170/174bpm 44cal 7.73/9.04mph
5) 0.62m - 4:38(7:28/m) 172/175bpm 43cal 8.04/8.7mph
6) 0.62m - 4:50(7:47/m) 173/177bpm 45cal 7.7/8.2mph
7) 0.62m - 4:29(7:13/m) 174/178bpm 42cal 8.32/8.85mph
8) 0.62m - 4:54(7:54/m) 174/178bpm 46cal 7.6/8.2mph
9) 0.62m - 4:56(7:56/m) 174/178bpm 46cal 7.56/8.35mph
10) 0.62m - 4:52(7:50/m) 175/178bpm 46cal 7.67/7.99mph
11) 0.02m - 8(7:17/m) 174/175bpm 1cal 8.25/7.7mph
4:39 4:58 5:41 4:49 4:38 4:50 4:29 4:54 4:56 4:52 8

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 1:46 1:46 7:06 117 86-135 831 193 184-208 1/1
0.50 3:42 1:55 7:41 144 136-153 1105 185 182-188 2/2
0.75 5:40 1:59 7:55 160 150-167 1268 184 182-188 2/1
1.00 7:38 1:58 7:51 165 162-168 1295 182 180-184 2/2
1.25 9:41 2:03 8:13 165 163-167 1356 181 176-182 2/2
1.50 11:49 2:08 8:31 165 162-168 1406 181 178-184 6/0
1.75 14:06 2:17 9:09 169 164-171 1546 179 176-182 16/0
2.00 16:36 2:29 9:57 170 167-173 1691 178 174-188 23/1
2.25 18:31 1:56 7:43 171 168-173 1321 182 178-188 10/16
2.50 20:14 1:43 6:51 168 165-173 1151 184 180-188 1/21
2.75 22:06 1:52 7:27 172 170-175 1282 182 180-186 2/1
3.00 23:58 1:52 7:29 172 170-174 1288 181 180-184 1/5
3.25 25:50 1:52 7:29 172 170-174 1286 182 178-192 5/7
3.50 27:42 1:52 7:27 173 171-177 1288 183 180-188 1/5
3.75 29:47 2:05 8:20 173 171-175 1441 181 178-184 10/0
4.00 31:32 1:45 7:01 173 170-175 1214 184 178-188 1/8
4.25 33:22 1:50 7:18 173 171-175 1263 186 182-194 1/7
4.50 35:15 1:54 7:35 175 172-177 1326 184 178-188 1/6
4.75 37:13 1:58 7:51 175 173-177 1373 185 180-190 3/3
5.00 39:14 2:01 8:03 173 172-175 1392 181 180-182 4/1
5.25 41:15 2:01 8:03 174 172-176 1401 182 178-192 3/2
5.50 43:15 2:01 8:02 175 172-176 1406 183 180-194 3/3
5.75 45:08 1:53 7:31 175 174-177 1315 184 182-190 1/5
6.00 47:07 1:59 7:56 175 173-178 1387 182 180-184 3/3
6.23 48:55 1:48 7:52 174 173-176 1369 182 178-184 8/5

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    168 avge / 178 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    55 4.0% 9:07
    11 2.0% 7:44

  • Cadence Distribution

    183 avge / 208 max Stride Length: 112cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:38 6:33 50.89% More
    800m 3:25 6:52 55.35% More
    1km 4:23 7:03 56.29% More
    Mile 7:14 7:14 58.69% More
    5k 23:25 7:32 60.60% More
    5 miles 39:12 7:50 59.42% More
    10k 48:46 7:51 59.84% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:02 7:02 60.33
    5km 23:24 7:32 60.66
    5M 38:45 7:45 60.12
    10km 48:47 7:51 59.82
    10M 1:20:47 8:05 59.31
    Half 1:47:33 8:13 58.81
    20M 2:48:25 8:25 58.88
    Mara 3:44:14 8:34 58.61

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