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Sun 8th Mar 2020 at 11:00am by Autumnleaves

Run > Race
  • rain
  • windy
  • Time
    51:56
  • Miles
    6.23
  • Min/mi
    8:20
  • Pacing
    93%
  • WAVA
    65.19
  • Stride(cm)
    109
  • Cals
    497
  • Cadence
    177
  • BPM
    156
  • %MHR
    84.3
  • B/mi
    1300
  • Asc(m)
    59
  • Surface
    Road

Notes & Comments

High Legh 10k - harder than I'd have liked. Last 2 km are tough, off road section that was very muddy and last km into the wind. Squeaked a silver time I think and frankly couldn't have run much faster.

Split Summary
===
1) 1m - 8:11(8:11/m) 144/154bpm 72cal 7.33/8.04mph
2) 1m - 8:16(8:16/m) 157/161bpm 79cal 7.26/7.85mph
3) 1m - 7:47(7:47/m) 159/163bpm 76cal 7.72/8.04mph
4) 1m - 8:23(8:23/m) 161/167bpm 82cal 7.16/7.81mph
5) 1m - 8:22(8:22/m) 161/164bpm 82cal 7.17/7.81mph
6) 1m - 9:05(9:05/m) 161/165bpm 88cal 6.6/6.95mph
7) 0.23m - 1:52(8:02/m) 163/166bpm 18cal 7.48/7.91mph
8:11 8:16 7:47 8:23 8:22 9:05 1:52
Corrah
In that case, very well done xx
jennywren
Good pace! Are you pleased with the time?
Autumnleaves
Yes and no - the last 2k are really horrid. I would have liked it to feel a bit easier. I still feel way off full fitness.
RRR-CAZ 🇬🇧
Well raced :-)
northernslowcoach
You did fab medal

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 2:06 2:06 8:23 127 89-144 1065 174 168-180 6/1
0.50 4:07 2:01 8:05 145 142-147 1172 176 172-180 4/7
0.75 6:11 2:04 8:17 148 147-151 1226 177 174-178 1/2
1.00 8:11 2:00 8:00 152 151-153 1215 178 176-180 2/3
1.25 10:10 1:58 7:54 155 153-158 1224 177 174-180 1/2
1.50 12:13 2:03 8:12 157 155-159 1288 176 172-180 3/2
1.75 14:22 2:09 8:37 158 156-161 1361 178 176-180 3/0
2.00 16:27 2:05 8:20 158 156-160 1316 176 172-178 2/3
2.25 18:27 2:00 8:00 158 156-159 1265 179 176-182 1/2
2.50 20:23 1:56 7:46 160 158-161 1242 179 176-182 1/4
2.75 22:17 1:53 7:33 160 159-162 1209 179 178-182 0/8
3.00 24:13 1:57 7:47 160 158-162 1245 180 178-182 0/2
3.25 26:19 2:06 8:24 161 160-163 1352 177 174-180 2/2
3.50 28:24 2:05 8:20 161 159-163 1341 177 172-180 2/1
3.75 30:28 2:04 8:15 161 159-165 1330 177 174-180 2/3
4.00 32:35 2:07 8:27 161 159-162 1361 178 176-180 2/0
4.25 34:41 2:06 8:26 160 158-161 1348 178 176-180 2/1
4.50 36:46 2:04 8:17 161 160-164 1333 177 174-180 1/2
4.75 38:50 2:05 8:19 162 159-163 1347 176 174-178 2/1
5.00 40:59 2:08 8:33 161 158-164 1377 176 174-182 4/6
5.25 43:16 2:18 9:10 162 159-165 1486 176 174-178 3/1
5.50 45:30 2:14 8:56 160 159-162 1429 176 174-180 2/4
5.75 47:45 2:15 9:01 162 158-165 1460 178 176-180 5/0
6.00 50:04 2:19 9:14 160 157-162 1478 178 174-182 4/0
6.23 51:57 1:53 8:06 163 160-165 1320 178 174-182 2/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    156 avge / 165 max Delete HR Trace

  • Cadence Distribution

    177 avge / 182 max Stride Length: 109cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:53 7:34 53.05% More
    800m 3:48 7:38 57.96% More
    1km 4:45 7:39 60.22% More
    Mile 7:45 7:45 62.64% More
    5k 25:00 8:03 66.99% More
    5 miles 40:57 8:11 66.18% More
    10k 51:44 8:20 65.23% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:57 6:57 69.79
    5km 24:11 7:47 69.24
    5M 40:47 8:09 66.47
    10km 51:47 8:20 65.17
    10M 1:27:21 8:44 63.78
    Half 1:57:31 8:58 62.78
    20M 3:07:05 9:21 60.76
    Mara 4:11:42 9:36 59.16

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