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Sun 22nd Sep 2019 at 10:00am by Fenland Flier

Run > Race
  • breezy
  • warm
  • Time
    43:33
  • Miles
    6.23
  • Min/mi
    6:59
  • Pacing
    95.7%
  • WAVA
    70.83
  • Stride(cm)
    124
  • Cals
    595
  • Cadence
    186
  • BPM
    174
  • %MHR
    88.8
  • B/mi
    1217
  • Asc(m)
    33
  • Surface
    Road

Notes & Comments

West Pinchbeck 10k. Aim 43.20, 4.20km. Having done little running I wasn't expecting much below 45.00 but I went out to try.
Very pleased and surprised with how I ran. Amazed at the result 43.32.6.
34th overall. 31st male. 9th 50+ category.

1) 0.62m - 4:19(6:57/m) 161/177bpm 45cal 8.63/9.59mph
2) 0.62m - 4:24(7:04/m) 171/179bpm 56cal 8.49/9.06mph
3) 0.62m - 4:20(6:59/m) 172/180bpm 58cal 8.59/9.1mph
4) 0.62m - 4:20(6:58/m) 174/177bpm 60cal 8.61/9.08mph
5) 0.62m - 4:22(7:02/m) 175/178bpm 61cal 8.53/8.92mph
6) 0.62m - 4:21(7:00/m) 176/178bpm 61cal 8.56/9.2mph
7) 0.62m - 4:23(7:04/m) 177/179bpm 62cal 8.49/9.29mph
8) 0.62m - 4:26(7:08/m) 179/181bpm 63cal 8.42/9.08mph
9) 0.62m - 4:21(7:00/m) 180/182bpm 64cal 8.57/9.05mph
10) 0.62m - 4:09(6:41/m) 182/185bpm 64cal 8.99/9.82mph
11) 0.02m - 7(6:12/m) 183/183bpm 1cal 9.68/9.81mph
4:19 4:24 4:20 4:20 4:22 4:21 4:23 4:26 4:21 4:09 7
Flatlander
You somehow manage to keep pulling these good times out of the bag :-)
Fenland Flier
I REALLY have no idea how I managed it today though with so little running of late.

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 1:51 1:51 7:25 152 110-173 1127 187 184-192 2/1
0.50 3:36 1:45 7:01 163 155-176 1143 187 186-188 2/1
0.75 5:21 1:45 6:58 174 167-179 1212 188 188-188 1/1
1.00 7:06 1:45 7:00 171 167-179 1198 188 186-188 1/3
1.25 8:53 1:47 7:08 169 167-171 1206 186 186-186 2/1
1.50 10:39 1:46 7:04 170 169-174 1200 186 186-186 1/0
1.75 12:23 1:44 6:55 173 171-180 1198 186 186-186 1/2
2.00 14:06 1:43 6:54 174 173-175 1200 187 186-188 2/2
2.25 15:50 1:44 6:54 175 174-176 1209 187 186-188 1/1
2.50 17:36 1:46 7:05 174 170-175 1234 186 186-186 1/1
2.75 19:22 1:46 7:05 175 173-176 1238 186 184-186 0/1
3.00 21:07 1:45 7:00 175 174-177 1224 186 186-186 1/0
3.25 22:52 1:45 6:59 176 175-177 1228 187 186-188 1/2
3.50 24:37 1:45 7:01 176 172-178 1234 187 186-188 2/2
3.75 26:23 1:46 7:03 176 174-177 1241 186 186-186 1/1
4.00 28:09 1:46 7:06 177 176-178 1256 186 186-186 2/2
4.25 29:57 1:47 7:10 178 177-178 1275 186 186-186 1/0
4.50 31:42 1:45 7:02 178 177-180 1251 186 184-186 1/1
4.75 33:27 1:45 7:01 179 177-180 1256 186 186-186 0/1
5.00 35:15 1:47 7:10 179 177-180 1281 185 184-186 3/2
5.25 37:00 1:45 7:00 180 179-181 1261 186 186-186 1/2
5.50 38:44 1:45 6:58 180 179-182 1255 186 184-188 1/1
5.75 40:30 1:45 7:01 182 181-183 1277 184 182-186 1/1
6.00 42:10 1:40 6:42 183 180-185 1225 186 184-188 1/2
6.23 43:40 1:30 6:26 183 181-183 1178 185 184-186 2/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    174 avge / 185 max Delete HR Trace

  • Cadence Distribution

    186 avge / 192 max Stride Length: 124cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:36 6:27 52.84% More
    800m 3:17 6:35 61.19% More
    1km 4:08 6:40 63.06% More
    Mile 6:47 6:47 65.39% More
    5k 21:40 6:58 69.65% More
    5 miles 34:54 6:59 70.49% More
    10k 43:22 6:59 70.90% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:07 6:07 72.45
    5km 20:39 6:39 73.07
    5M 34:24 6:53 71.53
    10km 43:26 6:59 70.79
    10M 1:12:21 7:14 70.30
    Half 1:36:40 7:23 69.11
    20M 2:32:12 7:37 69.56
    Mara 3:23:20 7:46 69.43
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