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Sun 8th Oct 2017 at 10:00am by Alun

Run > Race
  • Good
  • Time
    40:38
  • Miles
    6.21
  • Min/mi
    6:33
  • Pacing
    93.1%
  • WAVA
    73.66
  • Stride(cm)
    147
  • Cals
    709
  • Cadence
    167
  • BPM
    160
  • %MHR
    91.7
  • B/mi
    1044
  • Asc(m)
    42
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

Set myself a target of 3:55 to 4:03 per K, aiming for 39:10 to 40:30, kept pressing for as long as possible but started to drop off on the long gradual climb away from the town centre. Finished up just outside of my target with 40:35, my fastest 10K since 2012.
Split Summary
===
1) 0.62m - 3:57(6:21/m) 143/154bpm 56cal 9.44/11.08mph
2) 0.62m - 4:03(6:31/m) 158/163bpm 68cal 9.2/9.5mph
3) 0.62m - 3:56(6:20/m) 162/166bpm 69cal 9.47/9.83mph
4) 0.62m - 3:48(6:07/m) 163/165bpm 67cal 9.8/9.98mph
5) 0.62m - 4:18(6:55/m) 165/168bpm 78cal 8.66/9.75mph
6) 0.62m - 3:59(6:24/m) 162/165bpm 70cal 9.38/9.98mph
7) 0.62m - 4:13(6:48/m) 165/168bpm 78cal 8.82/10.29mph
8) 0.62m - 4:10(6:43/m) 164/167bpm 74cal 8.94/9.6mph
9) 0.62m - 4:09(6:41/m) 165/167bpm 74cal 8.98/9.39mph
10) 0.62m - 4:05(6:37/m) 166/168bpm 75cal 9.07/9.52mph
3:57 4:03 3:56 3:48 4:18 3:59 4:13 4:10 4:09 4:05

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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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 1:32 1:32 6:09 123 81-148 756 176 118-186 5/0
0.50 3:09 1:36 6:26 151 148-153 971 168 164-172 5/0
0.75 4:46 1:37 6:29 155 152-157 1005 169 166-172 7/0
1.00 6:23 1:37 6:28 159 157-160 1028 169 166-172 4/0
1.25 8:02 1:39 6:36 160 155-163 1056 169 166-172 6/2
1.50 9:41 1:39 6:35 164 162-165 1079 168 166-170 5/0
1.75 11:14 1:34 6:14 162 160-163 1010 171 168-172 0/11
2.00 12:44 1:30 5:58 161 160-163 961 171 170-174 0/3
2.25 14:16 1:32 6:08 163 161-164 1000 169 166-172 0/4
2.50 15:49 1:33 6:11 164 163-165 1015 168 166-170 1/5
2.75 17:29 1:40 6:41 164 162-166 1095 166 162-170 2/1
3.00 19:19 1:50 7:20 166 165-168 1219 162 160-164 14/0
3.25 21:01 1:42 6:50 163 162-166 1113 163 160-164 4/3
3.50 22:32 1:31 6:03 160 159-162 969 168 166-170 0/17
3.75 24:08 1:36 6:26 163 160-165 1047 166 164-172 4/2
4.00 25:52 1:44 6:56 166 164-167 1151 162 160-164 6/0
4.25 27:36 1:44 6:54 165 162-168 1139 164 162-168 3/1
4.50 29:15 1:39 6:35 163 162-164 1073 164 158-168 5/4
4.75 31:00 1:45 7:00 164 162-166 1148 164 158-168 1/1
5.00 32:35 1:35 6:21 164 161-167 1040 164 162-166 0/7
5.25 34:15 1:40 6:40 163 162-165 1086 164 162-168 1/5
5.50 35:54 1:39 6:37 165 164-166 1091 164 162-166 0/5
5.75 37:38 1:44 6:55 166 165-167 1149 163 162-164 5/0
6.00 39:19 1:41 6:44 166 164-168 1118 162 160-164 1/2
6.21 40:38 1:19 6:19 166 164-168 1048 168 162-176 2/2

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    160 avge / 168 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    21 1.8% 6:19
    16 2.2% 6:42
    13 1.3% 6:41
    11 1.6% 6:32

  • Cadence Distribution

    167 avge / 186 max Stride Length: 147cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 166 6.2 40:35 6:33
    Walk 0.1 118 0 3 8:02

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:29 5:58 56.04% More
    800m 3:00 6:02 65.25% More
    1km 3:46 6:04 67.55% More
    Mile 6:08 6:08 70.64% More
    5k 20:00 6:26 73.60% More
    5 miles 32:33 6:31 73.68% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:47 5:47 74.81
    5km 19:24 6:15 75.91
    5M 32:14 6:27 74.42
    10km 40:40 6:33 73.68
    10M 1:07:35 6:46 73.30
    Half 1:30:10 6:53 72.14
    20M 2:21:41 7:05 72.74
    Mara 3:09:02 7:13 72.70
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