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Sun 6th Sep 2020 at 8:00am by Alun

Run > Race
  • Amazing
  • breezy
  • Time
    38:43
  • Miles
    6.23
  • Min/mi
    6:13
  • Pacing
    95.1%
  • WAVA
    79.66
  • Stride(cm)
    151
  • Cals
    646
  • Cadence
    171
  • BPM
    158
  • %MHR
    90.7
  • B/mi
    980
  • Asc(m)
    86
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

Folkestone Coastal 10k.
First race since the Dartford Half Marathon in March, a noticeable headwind for the first 5km and any hopes of running 3:50s per km were dashed immediately, kept my pacing as consistent as possible thanks to Fred Webb from Swanley and District.
We turned around at 19:59 with it all to do, Fred injected some pace immediately and I tracked him until I stretched away at around 6km. Pushed hard to maintain 3:45 per km to the finish, official results show that I was first M50 and beat my 2011 PB by 49 seconds!

Split Summary
===
1) 0.62m - 3:50(6:09/m) 149/161bpm 59cal
2) 0.62m - 3:58(6:23/m) 158/160bpm 66cal
3) 0.62m - 3:59(6:24/m) 158/162bpm 67cal
4) 0.62m - 4:03(6:31/m) 157/160bpm 66cal
5) 0.62m - 4:10(6:43/m) 155/157bpm 67cal
6) 0.62m - 3:50(6:11/m) 157/159bpm 63cal
7) 0.62m - 3:43(5:59/m) 160/164bpm 63cal
8) 0.62m - 3:42(5:58/m) 162/163bpm 64cal
9) 0.62m - 3:42(5:58/m) 164/167bpm 65cal
10) 0.62m - 3:40(5:54/m) 164/165bpm 65cal
11) 0.02m - 6(5:00/m) 165/165bpm 1cal
3:50 3:58 3:59 4:03 4:10 3:50 3:43 3:42 3:42 3:40 6

Map
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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 1:27 1:27 5:50 130 94-156 758 178 170-184 2/4
0.50 3:03 1:35 6:21 158 155-161 1002 169 166-172 5/3
0.75 4:38 1:36 6:23 157 156-159 1002 169 166-172 4/4
1.00 6:14 1:35 6:22 158 157-159 1005 169 166-172 1/4
1.25 7:50 1:36 6:24 158 157-160 1012 168 166-172 2/2
1.50 9:26 1:36 6:25 158 156-161 1013 169 166-174 4/2
1.75 11:02 1:36 6:26 159 157-162 1023 168 166-170 6/0
2.00 12:39 1:36 6:25 158 157-160 1014 171 170-172 10/0
2.25 14:16 1:37 6:29 157 155-158 1018 169 168-172 0/17
2.50 15:55 1:39 6:36 156 154-158 1029 167 166-172 2/2
2.75 17:36 1:41 6:42 154 153-155 1032 167 166-170 2/1
3.00 19:16 1:40 6:42 155 153-157 1038 168 166-170 2/2
3.25 20:54 1:38 6:32 157 155-158 1024 169 166-172 2/1
3.50 22:25 1:32 6:06 156 155-157 953 172 170-176 1/2
3.75 23:57 1:32 6:06 158 156-161 965 172 170-174 1/2
4.00 25:28 1:31 6:04 158 157-159 957 173 170-176 2/2
4.25 26:56 1:28 5:53 161 157-164 946 174 172-178 6/1
4.50 28:27 1:31 6:02 161 158-163 972 174 172-176 9/5
4.75 29:56 1:29 5:56 162 160-163 962 174 172-176 1/8
5.00 31:25 1:29 5:58 162 161-163 965 173 170-178 1/4
5.25 32:54 1:29 5:55 164 162-166 970 173 172-174 1/2
5.50 34:25 1:31 6:05 164 162-165 999 172 170-174 5/2
5.75 35:55 1:30 5:59 164 162-165 981 172 170-174 6/5
6.00 37:24 1:29 5:56 164 162-165 973 172 170-174 4/5
6.23 38:44 1:20 5:45 164 163-165 942 175 170-182 5/4

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    158 avge / 166 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    17 2.5% 5:58

  • Cadence Distribution

    171 avge / 184 max Stride Length: 151cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:25 5:42 59.84% More
    800m 2:54 5:51 68.99% More
    1km 3:39 5:52 72.28% More
    Mile 5:56 5:56 76.55% More
    5k 18:38 6:00 80.96% More
    5 miles 31:01 6:12 79.39% More
    10k 38:35 6:13 79.68% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:29 5:29 82.92
    5km 18:25 5:56 81.92
    5M 30:37 6:07 80.41
    10km 38:37 6:13 79.62
    10M 1:04:10 6:25 78.72
    Half 1:25:37 6:32 77.88
    20M 2:14:32 6:44 77.56
    Mara 2:59:30 6:51 77.74
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