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Sun 17th Apr 2022 at 12:29pm by Sunbed Athlete

Run > Race
  • Time
    34:36
  • Miles
    6.29
  • Min/mi
    5:30
  • Pacing
    94.7%
  • WAVA
    87.67
  • Stride(cm)
    149
  • Cals
    563
  • Cadence
    196
  • BPM
    151
  • %MHR
    90.8
  • B/mi
    829
  • Asc(m)
    166
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

Grangemouth “Roon the Hooses” 10k incorporating British Masters Athletics Federation 10k Road Race Championships.

M50 silver medal 🥈 and M45-54 Team gold medal 🥇

Off too fast and paid for it unfortunately. Fitness lacking too especially for racing ATM.

See blog 😊

Split Summary
===
1) 1m - 5:08(5:08/m) 116/125bpm [596b/mi] 57cal 11.68/12.19mph
2) 1m - 5:19(5:19/m) 127/167bpm [674b/mi] 68cal 11.3/11.54mph
3) 1m - 5:32(5:32/m) 165/176bpm [913b/mi] 98cal 10.85/11.1mph
4) 1m - 5:42(5:42/m) 164/169bpm [935b/mi] 100cal 10.52/11.04mph
5) 1m - 5:42(5:42/m) 168/172bpm [959b/mi] 104cal 10.51/11.04mph
6) 1m - 5:41(5:41/m) 170/174bpm [966b/mi] 107cal 10.56/10.65mph
7) 0.29m - 1:33(5:25/m) 170/172bpm [921b/mi] 29cal 11.08/11.52mph
5:08 5:19 5:32 5:42 5:42 5:41 1:33

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 1:15 1:15 4:58 101 59-121 502 177 118-206 2/0
0.50 2:28 1:13 4:54 121 118-125 592 200 198-204 4/8
0.75 3:47 1:19 5:18 118 112-122 625 199 198-202 12/16
1.00 5:07 1:19 5:17 120 111-124 634 199 198-200 12/6
1.25 6:27 1:20 5:21 117 111-123 627 200 198-202 6/12
1.50 7:45 1:18 5:10 123 120-126 636 200 198-202 7/9
1.75 9:05 1:21 5:22 135 122-166 725 200 198-204 9/5
2.00 10:26 1:21 5:24 141 127-167 760 199 198-200 5/12
2.25 11:49 1:23 5:31 165 149-176 910 199 196-200 11/3
2.50 13:10 1:22 5:27 166 159-172 904 199 198-200 7/10
2.75 14:34 1:24 5:36 164 162-166 918 199 196-200 9/9
3.00 15:58 1:24 5:35 164 161-168 914 197 194-200 17/16
3.25 17:23 1:25 5:41 165 163-167 939 198 196-200 8/10
3.50 18:50 1:26 5:46 164 162-166 946 196 194-202 15/10
3.75 20:16 1:26 5:45 165 161-169 950 195 192-198 19/15
4.00 21:40 1:24 5:34 164 161-166 914 197 194-200 10/8
4.25 23:03 1:23 5:32 168 165-170 929 198 196-200 4/15
4.50 24:29 1:26 5:44 167 163-170 958 197 194-200 5/10
4.75 25:55 1:26 5:45 169 166-171 973 196 194-198 12/8
5.00 27:23 1:28 5:51 167 164-171 976 195 194-200 4/7
5.25 28:46 1:23 5:33 169 164-173 939 198 192-200 26/3
5.50 30:11 1:25 5:42 170 167-174 968 196 194-198 5/25
5.75 31:36 1:25 5:40 170 167-173 963 196 192-200 16/10
6.00 33:03 1:27 5:47 171 169-173 990 195 192-198 5/12
6.25 34:26 1:22 5:30 170 169-172 934 197 192-202 12/12
6.28 34:36 10 4:55 169 169-169 831 208 208-208 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    151 avge / 176 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    15 2.1% 5:47
    15 5.2% 5:45
    11 9.5% 5:02

  • Cadence Distribution

    196 avge / 208 max Stride Length: 149cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.3 197 6.2 34:21 5:30
    Walk 0.7 118 0 15 5:19

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:12 4:48 69.58% More
    800m 2:26 4:53 80.59% More
    1km 3:04 4:56 83.84% More
    Mile 5:06 5:06 86.75% More
    5k 16:33 5:20 88.94% More
    5 miles 27:21 5:28 87.73% More
    10k 34:12 5:30 87.60% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 4:56 4:56 89.64
    5km 16:23 5:16 89.87
    5M 27:08 5:26 88.45
    10km 34:09 5:30 87.74
    10M 56:34 5:39 86.95
    Half 1:15:18 5:45 86.20
    20M 1:57:55 5:54 86.08
    Mara 2:37:00 6:00 86.42
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