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Sat 24th Aug 2019 at 9:00am by Alun

Run > Race
  • breezy
  • warm
  • Time
    1:09:49
  • Miles
    10.11
  • Min/mi
    6:54
  • Pacing
    91.8%
  • WAVA
    73.04
  • Stride(cm)
    144
  • Cals
    1405
  • Cadence
    161
  • BPM
    171
  • %MHR
    98.2
  • B/mi
    1180
  • Asc(m)
    138
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

Frank Duffy 10 mile.

Not quite to the plan, I was feeling really good at the start and controlled my pace but then my heart rate peaked at just after 2 miles, I tried to keep pushing but there was nothing there.

Happy to dip just inside 70 minutes in the circumstances but should have been faster. Never mind, it's a good race and there aren't many where you get vocal support from gibbons, etc.

Split Summary
===
1) 0.62m - 3:52(6:13/m) 155/180bpm 66cal
2) 0.62m - 3:55(6:18/m) 167/179bpm 76cal
3) 0.62m - 3:51(6:12/m) 167/175bpm 75cal
4) 0.62m - 3:57(6:21/m) 169/181bpm 78cal
5) 0.62m - 4:06(6:36/m) 173/177bpm 84cal
6) 0.62m - 4:06(6:36/m) 174/183bpm 84cal
7) 0.62m - 4:22(7:02/m) 176/177bpm 90cal
8) 0.62m - 4:14(6:48/m) 175/177bpm 87cal
9) 0.62m - 4:25(7:07/m) 175/176bpm 91cal
10) 0.62m - 4:32(7:18/m) 173/176bpm 93cal
11) 0.62m - 4:18(6:55/m) 175/177bpm 89cal
12) 0.62m - 4:25(7:06/m) 174/175bpm 91cal
13) 0.62m - 4:31(7:16/m) 172/175bpm 92cal
14) 0.62m - 4:25(7:06/m) 168/172bpm 88cal
15) 0.62m - 4:57(7:59/m) 172/174bpm 101cal
16) 0.62m - 4:45(7:39/m) 171/175bpm 97cal
17) 0.16m - 1:08(6:50/m) 176/179bpm 23cal
3:52 3:55 3:51 3:57 4:06 4:06 4:22 4:14 4:25 4:32 4:18 4:25 4:31 4:25 4:57 4:45 1:08

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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.
0.50 3:06 3:06 6:11 151 114-167 934 172 168-180 3/2
1.00 6:16 3:11 6:21 168 160-179 1067 169 166-172 4/8
1.50 9:24 3:08 6:16 168 164-174 1052 169 166-172 3/10
2.00 12:29 3:05 6:10 166 164-169 1024 168 166-172 0/19
2.50 15:41 3:12 6:24 170 165-181 1087 167 162-172 11/13
3.00 18:59 3:18 6:36 173 170-176 1141 166 162-170 12/6
3.50 22:11 3:13 6:26 172 168-177 1106 165 162-168 9/19
4.00 25:42 3:30 7:01 177 175-182 1241 161 158-164 11/1
4.50 29:09 3:27 6:54 176 172-177 1216 161 158-164 11/2
5.00 32:36 3:27 6:54 175 174-176 1207 161 158-164 5/4
5.50 36:10 3:34 7:07 174 173-176 1239 158 154-164 9/2
6.00 39:49 3:40 7:19 173 168-175 1266 158 150-162 9/4
6.50 43:17 3:28 6:56 175 173-176 1214 160 156-162 4/4
7.00 46:49 3:31 7:03 174 173-177 1227 159 154-162 2/4
7.50 50:21 3:32 7:05 174 172-175 1232 158 154-162 1/7
8.00 54:00 3:39 7:17 173 167-174 1260 157 154-162 1/8
8.50 57:35 3:35 7:10 169 167-170 1211 156 154-162 1/11
9.00 1:01:17 3:43 7:26 170 164-174 1263 156 152-162 13/10
9.50 1:05:19 4:02 8:04 171 169-173 1379 152 150-156 15/1
10.00 1:09:05 3:46 7:31 172 167-176 1293 155 150-162 9/2
10.11 1:09:49 44 6:53 177 175-179 1218 162 160-164 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    171 avge / 182 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    30 1.5% 7:45
    27 1.7% 6:58
    10 3.4% 6:26

  • Cadence Distribution

    161 avge / 180 max Stride Length: 144cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:29 5:57 56.92% More
    800m 3:03 6:08 65.26% More
    1km 3:49 6:08 67.97% More
    Mile 6:12 6:12 70.95% More
    5k 19:40 6:20 76.13% More
    5 miles 32:35 6:31 74.89% More
    10k 41:19 6:39 73.77% More
    10 miles 1:09:03 6:54 73.00% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:54 5:54 74.51
    5km 19:48 6:22 75.59
    5M 32:55 6:35 74.12
    10km 41:31 6:41 73.42
    10M 1:09:00 6:54 73.06
    Half 1:32:04 7:02 71.91
    20M 2:24:40 7:14 72.52
    Mara 3:13:00 7:22 72.49
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