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Sun 17th Jun 2018 at 10:00am by HappyG(rrr)

Run > Race
  • Time
    43:12
  • Miles
    6.25
  • Min/mi
    6:55
  • Pacing
    88.2%
  • WAVA
    68.06
  • Stride(cm)
    132
  • Cals
    658
  • Cadence
    176
  • BPM
    171
  • %MHR
    88.3
  • B/mi
    1179
  • Asc(m)
    42
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

Even slower than this - 43:15 official (no chip timing, so took 38s to cross start line, and then very congested round first 200m, but that's OK, that wasn't really why I was slow!) Not sure this is even a 70% WAVA? So, over 3 mins slower than 9 years ago self, but more worryingly 4.5 mins slower than 9 months ago self!! But just getting back into a cycle of proper training. Nothing really hurting, just couldn't pick it up. When I thought I was flying it was maybe 6:45 and then I slowed to over 7s and couldn't bring it back down. Over 8 up some of the gentle drags. But it's a good bit of speed work and hopefully things will improve. As long as I don't get injured! Nice to see a couple of Kinross shirts (didn't know them - Fiona N introduced herself - she was 42 mins, so well done her!). Saw lots of non KRR who I knew - John F, Peter K, Baza, Stevie C, Sheena L (first lady!). Back to Mum's for shower, then out to Falkland to lunch with the girls/ladies. Back to ours after for dinner. Lovely days actually. Off to Flight of the Conchords live show in Glasgow today, Monday, for my birthday. Lovely surprise. :-) G

Split Summary
===
1) 1m - 7:24(7:24/m) 147/155bpm 95cal 8.1/9.18mph
2) 1m - 6:49(6:49/m) 170/180bpm 103cal 8.8/9.08mph
3) 1m - 6:53(6:53/m) 178/183bpm 110cal 8.71/9.18mph
4) 1m - 7:09(7:09/m) 177/182bpm 114cal 8.4/9.68mph
5) 1m - 6:50(6:50/m) 176/180bpm 107cal 8.78/10mph
6) 1m - 6:36(6:36/m) 177/188bpm 105cal 9.09/9.75mph
7) 0.25m - 1:30(5:56/m) 181/186bpm 24cal 10.12/10.92mph
7:24 6:49 6:53 7:09 6:50 6:36 1:30
Corrah
Nice one. :) x

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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 2:10 2:10 8:40 138 103-154 1197 168 112-178 3/3
0.50 3:56 1:46 7:05 149 142-155 1055 175 172-178 5/1
0.75 5:38 1:41 6:45 151 147-154 1020 177 172-182 4/1
1.00 7:24 1:47 7:06 150 145-154 1066 176 172-180 4/0
1.25 9:05 1:41 6:45 154 146-171 1039 176 170-180 3/5
1.50 10:47 1:41 6:46 175 166-179 1183 175 170-180 2/6
1.75 12:33 1:47 7:06 175 172-177 1244 176 174-178 1/4
2.00 14:13 1:40 6:40 176 173-180 1173 179 176-186 2/1
2.25 15:57 1:43 6:53 176 173-179 1211 176 174-180 4/1
2.50 17:42 1:46 7:02 177 176-178 1246 177 176-180 1/4
2.75 19:21 1:38 6:34 179 176-182 1175 178 174-182 1/2
3.00 21:07 1:46 7:04 180 178-181 1273 176 174-178 6/0
3.25 22:58 1:51 7:25 177 173-181 1314 175 172-178 7/1
3.50 24:50 1:52 7:29 177 173-180 1325 174 172-178 10/0
3.75 26:37 1:46 7:05 178 173-180 1261 176 172-182 4/6
4.00 28:15 1:39 6:35 174 172-177 1146 178 174-182 0/7
4.25 30:06 1:50 7:22 177 174-180 1303 177 172-180 10/0
4.50 31:54 1:48 7:11 178 175-180 1280 175 172-178 9/2
4.75 33:33 1:39 6:35 173 169-176 1140 176 174-180 0/14
5.00 35:05 1:33 6:12 174 169-175 1078 180 176-186 0/7
5.25 36:40 1:34 6:16 173 169-179 1085 178 176-182 0/11
5.50 38:19 1:40 6:39 173 171-176 1149 179 176-180 2/1
5.75 40:02 1:43 6:52 178 175-184 1223 176 174-180 4/1
6.00 41:42 1:39 6:37 184 177-187 1218 177 174-182 2/3
6.25 43:11 1:29 5:57 181 177-185 1078 179 172-194 0/4
6.25 43:12 1 4:26 183 183-183 810 192 192-192 0/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    171 avge / 187 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    28 1.6% 7:12
    19 3.0% 7:26
    13 1.1% 6:55

  • Cadence Distribution

    176 avge / 194 max Stride Length: 132cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 176 6.3 43:06 6:54
    Walk 0.2 115 0 6 35:51

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:28 5:56 55.22% More
    800m 3:04 6:11 61.96% More
    1km 3:53 6:15 63.89% More
    Mile 6:24 6:24 66.06% More
    5k 21:01 6:46 68.40% More
    5 miles 34:05 6:49 68.66% More
    10k 42:34 6:51 68.64% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:25 5:25 78.03
    5km 19:34 6:18 73.49
    5M 33:33 6:43 69.75
    10km 42:55 6:54 68.08
    10M 1:13:34 7:21 65.63
    Half 1:39:54 7:38 63.44
    20M 2:41:21 8:04 62.24
    Mara 3:39:05 8:22 61.12
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