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Sun 8th Sep 2024 at 10:33am by Gooner

Run > Race
  • Time
    1:04:24
  • Miles
    6.23
  • Min/mi
    10:20
  • Pacing
    89.3%
  • WAVA
    42.06
  • Stride(cm)
    91
  • Cals
    977
  • Watts
    382
  • Cadence
    171
  • BPM
    164
  • %MHR
    84.6
  • B/mi
    1697
  • Asc(m)
    145
  • Hillscore
    13
  • Surface
    Road

Notes & Comments

First 10k race in a loooong time and first time on the new Lichfield 10k course, definitely much hillier than the old one which was highly unappreciated after only 3hrs sleep at work. Still, my target was 1h 5m which I wasn't due to get until the last mile so glad I managed to retain enough to make the most of the mainly downhill finish. Oh, and got drenched for 3 miles, which was fun 😂

1) 1mi - 10:33(10:33/mi) 142/167bpm [1499b/mi] 149cal 397/493W
2) 1mi - 10:36(10:36/mi) 167/174bpm [1769b/mi] 162cal 378/511W
3) 1mi - 10:52(10:52/mi) 168/176bpm [1827b/mi] 167cal 387/487W
4) 1mi - 10:43(10:43/mi) 168/175bpm [1799b/mi] 164cal 375/481W
5) 1mi - 10:10(10:10/mi) 168/171bpm [1707b/mi] 154cal 369/593W
6) 1mi - 9:34(9:34/mi) 170/173bpm [1626b/mi] 149cal 376/415W
7) 0.23mi - 1:56(8:29/mi) 176/181bpm [1494b/mi] 32cal 431/527W
10:33 10:36 10:52 10:43 10:10 9:34 1:56

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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. Power Watts Watts Ascent mtrs Asc.
0.25 2:32 2:32 10:07 114 86-127 1153 167 100-172 361 152-385 2/3
0.50 5:08 2:37 10:27 130 127-135 1358 169 166-174 394 359-420 3/1
0.75 7:47 2:38 10:34 157 135-163 1658 170 168-172 410 396-424 8/0
1.00 10:33 2:46 11:05 164 161-167 1817 169 164-172 425 351-493 13/1
1.25 13:20 2:47 11:07 169 164-174 1880 169 160-174 384 306-511 13/2
1.50 15:42 2:23 9:30 163 159-167 1549 167 162-172 346 293-401 0/21
1.75 18:35 2:53 11:31 167 159-173 1924 169 164-172 416 338-484 15/0
2.00 21:08 2:33 10:12 170 166-173 1734 169 166-174 358 283-437 8/4
2.25 23:37 2:29 9:54 163 160-166 1614 170 166-174 389 310-462 3/19
2.50 26:29 2:53 11:31 169 166-172 1946 170 166-174 411 374-476 11/0
2.75 29:18 2:49 11:16 173 169-176 1950 170 162-174 384 306-487 18/1
3.00 32:01 2:42 10:50 169 166-174 1830 172 166-176 362 299-461 6/6
3.25 34:55 2:54 11:35 169 166-173 1958 174 172-176 409 355-480 3/1
3.50 37:16 2:21 9:26 169 162-173 1594 170 166-174 320 262-451 15/14
3.75 39:50 2:34 10:17 163 160-167 1677 172 166-174 373 287-480 1/21
4.00 42:43 2:53 11:31 171 166-175 1970 170 164-176 386 316-481 18/4
4.25 45:08 2:25 9:38 167 163-169 1609 173 168-176 349 320-382 2/9
4.50 47:40 2:32 10:07 167 162-169 1690 174 172-178 390 334-593 6/9
4.75 50:23 2:44 10:55 169 167-171 1844 173 168-178 376 326-437 6/3
5.00 52:53 2:30 9:59 169 168-170 1686 175 172-178 358 344-368 1/4
5.25 55:10 2:17 9:06 168 167-169 1530 173 166-176 368 321-412 0/14
5.50 57:36 2:26 9:46 169 167-170 1650 173 170-176 380 347-415 0/7
5.75 1:00:01 2:25 9:40 170 168-172 1642 175 172-178 377 343-414 1/5
6.00 1:02:27 2:26 9:44 172 170-173 1675 175 174-178 379 360-411 1/6
6.23 1:04:23 1:56 8:30 176 173-181 1496 180 172-192 431 376-527 5/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    164 avge / 181 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    36 3.0% 10:57
    32 3.8% 11:23
    22 3.8% 11:30
    19 4.5% 11:55
    17 3.6% 11:29

  • Cadence Distribution

    171 avge / 192 max Stride Length: 91cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 171 6.2 1:04:20 10:20
    Walk 0.1 100 0 3 12:39

  • Power Distribution

    382W (593 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 25 6:40 40.67% More
    200m 57 7:36 38.33% More
    400m 2:09 8:39 35.30% More
    800m 4:33 9:09 38.26% More
    1km 5:43 9:11 39.89% More
    Mile 9:24 9:24 41.75% More
    5k 31:06 10:01 42.88% More
    5 miles 51:17 10:15 42.21% More
    10k 1:04:13 10:20 42.09% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:57 8:57 43.85
    5km 30:25 9:47 43.84
    5M 50:48 10:10 42.61
    10km 1:04:13 10:20 42.09
    10M 1:47:17 10:44 41.61
    Half 2:23:33 10:57 40.81
    20M 3:46:33 11:20 40.98
    Mara 5:03:09 11:34 40.83
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