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Sun 7th May 2017 at 9:00am by lildude

Run > Race
  • Amazing
  • breezy
  • Time
    34:39
  • Miles
    6.22
  • Min/mi
    5:34
  • Pacing
    95%
  • WAVA
    78.09
  • Stride(cm)
    150
  • Cals
    637
  • Cadence
    193
  • BPM
    182
  • %MHR
    92
  • B/mi
    1014
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Woodley 10k (4th & PB)

Not sure what I would be capable of today as I enjoyed probably more beer than I should have last night but I didn't feel bad at all this morning so thought I'd have a good go at it.

As I've been doing so well in other distances I thought 35mins may be a good target to go for. I set off a little fast within the first km but reigned it in and brought things down to the planned 3:30/km and held around this point until just over 3k. I was feeling really good at this point so pushed things a little bit and kept up a good pace on the downhill stretch between 5 and 7k. At this point I was in 5th place.

As we turned into Loddon Road I was within biting position of the 3rd and 4th place chaps and took them as we crossed Coppice Road. I held third place, fighting the wind up the hill, until just after 8k when I was passed very convincingly by one of the guys I'd just passed. I tried to go with him but didn't have the legs and he soon pulled a big gap on me. I kept my head down for the final km, reeled him in a bit but not enough to claim third spot.

I did however smash my planned 35mins and at the same time set a new PB. I ran an even split (by gun time) race too: 17:20 per 5k.

Gun time: 34:40
Chip time: 34:39
3:29 3:28 3:30 3:27 3:25 3:24 3:27 3:31 3:33 3:26 1

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 1:17 1:17 5:07 157 105-170 805 204 158-220 1/3
0.50 2:45 1:29 5:54 171 168-175 1010 199 196-214 4/2
0.75 4:13 1:28 5:50 174 172-178 1015 197 194-200 2/1
1.00 5:35 1:22 5:29 179 176-181 980 198 196-204 3/0
1.25 6:58 1:23 5:32 179 178-181 990 194 192-196 1/3
1.50 8:22 1:24 5:35 180 177-183 1004 195 192-196 1/2
1.75 9:47 1:25 5:41 182 180-184 1035 193 190-196 7/0
2.00 11:11 1:24 5:37 185 183-187 1038 193 190-198 2/0
2.25 12:35 1:24 5:35 183 180-185 1022 193 190-206 1/1
2.50 13:59 1:24 5:34 182 181-184 1014 193 192-196 1/2
2.75 15:21 1:23 5:31 184 182-186 1016 193 190-196 2/0
3.00 16:45 1:23 5:33 185 183-187 1026 193 188-196 1/2
3.25 18:06 1:21 5:26 185 183-187 1005 193 190-198 2/1
3.50 19:29 1:23 5:30 185 183-186 1018 190 182-194 1/4
3.75 20:50 1:21 5:25 185 183-187 1003 191 188-198 0/4
4.00 22:14 1:24 5:37 184 181-186 1033 190 188-194 2/2
4.25 23:37 1:23 5:33 185 183-186 1026 190 188-200 0/2
4.50 24:57 1:20 5:18 183 182-185 970 190 188-196 0/9
4.75 26:21 1:24 5:38 185 181-188 1042 192 188-194 2/2
5.00 27:51 1:29 5:57 187 185-190 1114 190 188-194 5/0
5.25 29:15 1:24 5:36 186 184-188 1043 191 186-202 1/1
5.50 30:41 1:26 5:44 185 184-189 1060 188 186-190 1/1
5.75 32:06 1:26 5:43 185 184-187 1057 189 186-192 1/0
6.00 33:32 1:26 5:44 186 184-187 1065 188 186-192 5/0
6.22 34:40 1:08 5:11 187 184-189 968 190 186-196 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    182 avge / 190 max Delete HR Trace

  • Cadence Distribution

    193 avge / 220 max Stride Length: 150cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:15 5:03 60.43% More
    800m 2:42 5:25 64.54% More
    1km 3:22 5:26 67.94% More
    Mile 5:28 5:28 72.59% More
    5k 17:10 5:32 77.65% More
    5 miles 27:50 5:34 77.90% More
    10k 34:37 5:34 78.06% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:06 5:06 77.70
    5km 16:45 5:23 79.58
    5M 27:34 5:31 78.63
    10km 34:37 5:34 78.08
    10M 56:59 5:42 77.64
    Half 1:15:37 5:46 77.08
    20M 1:57:47 5:53 77.17
    Mara 2:36:17 5:58 77.61
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