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Sun 6th Oct 2024 at 2:12pm by Night-owl

Run > Run-Walk
  • Time
    1:16:54
  • Miles
    6.24
  • Min/mi
    12:19
  • Pacing
    80.8%
  • WAVA
    47.23
  • Stride(cm)
    80
  • Cals
    695
  • Cadence
    164
  • BPM
    135
  • %MHR
    70.5
  • B/mi
    1660
  • Asc(m)
    230
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

RHR 59

It was the Southend 10km today a race I've done many times though last one about 12 years ago. I had planned on entering this year but didn't.

So spur of the moment I thought I'd do 10km today locally. A run walk had to be

5km out in 38:50 and 5km back though not all completely the same run

TE 4.2
41 hours recovery 😂

Decided 1) 0.1mi - 1:15(12:03/mi) 110/134bpm [1325b/mi] 8cal 4.98/5.76mph
2) 0.04mi - 45(19:01/mi) 119/127bpm [2263b/mi] 6cal 3.16/5.05mph
3) 0.12mi - 1:15(10:34/mi) 122/145bpm [1288b/mi] 10cal 5.68/5.72mph
4) 0.04mi - 45(20:29/mi) 126/131bpm [2580b/mi] 6cal 2.93/5.66mph
5) 0.12mi - 1:15(10:14/mi) 122/131bpm [1248b/mi] 10cal 5.87/6.01mph
6) 0.04mi - 45(19:24/mi) 127/131bpm [2463b/mi] 7cal 3.09/5.74mph
7) 0.12mi - 1:15(10:29/mi) 127/151bpm [1332b/mi] 11cal 5.72/6.24mph
8) 0.04mi - 45(18:43/mi) 131/138bpm [2451b/mi] 7cal 3.21/5.72mph
9) 0.12mi - 1:15(10:23/mi) 130/142bpm [1351b/mi] 11cal 5.78/6.22mph
10) 0.04mi - 45(18:57/mi) 135/138bpm [2558b/mi] 7cal 3.17/5.78mph
11) 0.12mi - 1:15(10:39/mi) 130/147bpm [1384b/mi] 11cal 5.63/5.91mph
12) 0.04mi - 45(20:17/mi) 129/137bpm [2617b/mi] 6cal 2.96/5.74mph
13) 0.12mi - 1:15(10:41/mi) 127/140bpm [1358b/mi] 11cal 5.61/5.76mph
14) 0.04mi - 45(18:36/mi) 126/130bpm [2344b/mi] 6cal 3.23/5.76mph
15) 0.13mi - 1:15(9:47/mi) 127/140bpm [1242b/mi] 10cal 6.14/6.32mph
16) 0.04mi - 45(19:05/mi) 132/137bpm [2519b/mi] 7cal 3.14/6.12mph
17) 0.12mi - 1:15(10:18/mi) 131/141bpm [1349b/mi] 11cal 5.83/6.3mph
18) 0.04mi - 45(19:29/mi) 126/138bpm [2455b/mi] 6cal 3.08/5.76mph
19) 0.13mi - 1:15(9:49/mi) 129/140bpm [1267b/mi] 10cal 6.11/6.2mph
20) 0.03mi - 45(21:30/mi) 132/137bpm [2837b/mi] 7cal 2.79/6.18mph
21) 0.12mi - 1:15(10:04/mi) 130/139bpm [1308b/mi] 11cal 5.96/6.28mph
22) 0.04mi - 45(20:36/mi) 134/140bpm [2761b/mi] 7cal 2.91/6.03mph
23) 0.12mi - 1:15(10:11/mi) 130/143bpm [1325b/mi] 10cal 5.89/6.14mph
24) 0.04mi - 45(20:08/mi) 135/142bpm [2717b/mi] 7cal 2.98/5.89mph
25) 0.11mi - 1:15(11:09/mi) 130/150bpm [1449b/mi] 11cal 5.38/5.93mph
26) 0.04mi - 45(17:14/mi) 130/134bpm [2240b/mi] 6cal 3.48/5.38mph
27) 0.13mi - 1:15(9:51/mi) 132/140bpm [1300b/mi] 11cal 6.09/6.43mph
28) 0.04mi - 45(18:57/mi) 132/137bpm [2502b/mi] 7cal 3.17/6.45mph
29) 0.13mi - 1:15(9:43/mi) 131/141bpm [1274b/mi] 11cal 6.17/6.68mph
30) 0.04mi - 45(20:05/mi) 139/144bpm [2791b/mi] 7cal 2.99/6.2mph
31) 0.13mi - 1:15(9:51/mi) 137/147bpm [1348b/mi] 11cal 6.1/6.16mph
32) 0.04mi - 45(19:59/mi) 142/147bpm [2837b/mi] 7cal 3/6.07mph
33) 0.13mi - 1:15(9:59/mi) 138/149bpm [1377b/mi] 12cal 6.01/6.3mph
34) 0.03mi - 45(23:21/mi) 145/152bpm [3385b/mi] 7cal 2.57/6.01mph
35) 0.12mi - 1:15(10:50/mi) 143/158bpm [1550b/mi] 12cal 5.54/5.82mph
36) 0.03mi - 45(22:11/mi) 150/157bpm [3328b/mi] 8cal 2.7/5.47mph
37) 0.13mi - 1:15(9:44/mi) 140/152bpm [1362b/mi] 12cal 6.16/6.22mph
38) 0.04mi - 45(20:16/mi) 138/146bpm [2797b/mi] 7cal 2.96/6.24mph
39) 0.13mi - 1:15(9:55/mi) 133/152bpm [1319b/mi] 10cal 6.05/6.35mph
40) 0.04mi - 45(21:09/mi) 144/150bpm [3045b/mi] 7cal 2.84/6.24mph
41) 0.12mi - 1:15(10:34/mi) 134/144bpm [1417b/mi] 11cal 5.68/6.07mph
42) 0.04mi - 45(21:05/mi) 140/144bpm [2952b/mi] 7cal 2.85/5.99mph
43) 0.13mi - 1:15(9:47/mi) 138/149bpm [1350b/mi] 11cal 6.13/6.2mph
44) 0.04mi - 45(18:03/mi) 146/152bpm [2635b/mi] 7cal 3.32/6.12mph
45) 0.14mi - 1:15(9:13/mi) 139/160bpm [1280b/mi] 12cal 6.51/6.76mph
46) 0.04mi - 45(20:25/mi) 138/140bpm [2816b/mi] 7cal 2.94/6.62mph
47) 0.13mi - 1:15(9:19/mi) 141/156bpm [1314b/mi] 11cal 6.44/6.82mph
48) 0.04mi - 45(17:48/mi) 150/156bpm [2670b/mi] 8cal 3.37/6.53mph
49) 0.13mi - 1:15(9:55/mi) 143/152bpm [1417b/mi] 12cal 6.05/6.24mph
50) 0.06mi - 45(12:57/mi) 150/154bpm [1942b/mi] 8cal 4.63/6.26mph
51) 0.12mi - 1:15(10:04/mi) 151/158bpm [1519b/mi] 13cal 5.96/6.62mph
52) 0.04mi - 45(19:50/mi) 152/158bpm [3015b/mi] 8cal 3.02/5.7mph
53) 0.12mi - 1:15(10:13/mi) 149/154bpm [1522b/mi] 13cal 5.87/6.1mph
54) 0.04mi - 45(18:33/mi) 145/154bpm [2690b/mi] 7cal 3.23/6.01mph
55) 0.13mi - 1:15(9:28/mi) 138/147bpm [1306b/mi] 11cal 6.34/6.51mph
56) 0.03mi - 45(21:36/mi) 142/147bpm [3067b/mi] 7cal 2.78/6.3mph
57) 0.12mi - 1:15(10:06/mi) 137/148bpm [1384b/mi] 10cal 5.94/6.2mph
58) 0.04mi - 45(20:26/mi) 143/148bpm [2923b/mi] 7cal 2.93/6.12mph
59) 0.12mi - 1:15(10:12/mi) 139/149bpm [1418b/mi] 11cal 5.88/6.05mph
60) 0.04mi - 45(19:00/mi) 145/149bpm [2754b/mi] 7cal 3.16/5.89mph
61) 0.13mi - 1:15(9:45/mi) 141/152bpm [1376b/mi] 12cal 6.15/6.41mph
62) 0.04mi - 45(20:08/mi) 144/151bpm [2899b/mi] 7cal 2.98/6.3mph
63) 0.12mi - 1:15(10:08/mi) 141/151bpm [1429b/mi] 12cal 5.92/6.41mph
64) 0.04mi - 45(19:02/mi) 145/149bpm [2759b/mi] 7cal 3.15/6.05mph
65) 0.12mi - 1:15(10:36/mi) 143/151bpm [1515b/mi] 12cal 5.66/5.93mph
66) 0.04mi - 45(19:38/mi) 147/153bpm [2886b/mi] 7cal 3.06/5.76mph
67) 0.13mi - 1:15(9:49/mi) 140/148bpm [1374b/mi] 11cal 6.12/6.32mph
68) 0.04mi - 45(18:52/mi) 143/151bpm [2698b/mi] 7cal 3.18/6.07mph
69) 0.13mi - 1:15(9:57/mi) 140/146bpm [1393b/mi] 11cal 6.03/6.41mph
70) 0.04mi - 45(20:52/mi) 143/145bpm [2985b/mi] 7cal 2.87/6.12mph
71) 0.13mi - 1:15(9:49/mi) 140/148bpm [1375b/mi] 11cal 6.11/6.37mph
72) 0.04mi - 45(20:07/mi) 141/147bpm [2836b/mi] 7cal 2.98/6.37mph
73) 0.12mi - 1:15(10:36/mi) 144/157bpm [1526b/mi] 11cal 5.66/6.37mph
74) 0.04mi - 45(20:26/mi) 154/158bpm [3146b/mi] 8cal 2.94/5.91mph
75) 0.12mi - 1:15(10:03/mi) 147/154bpm [1477b/mi] 12cal 5.97/6.2mph
76) 0.05mi - 45(16:21/mi) 148/155bpm [2419b/mi] 7cal 3.67/6.22mph
77) 0.09mi - 54(10:31/mi) 146/149bpm [1536b/mi] 9cal 5.7/6.26mph
1:15 45 1:15 45 1:15 45 1:15 45 1:15 45 1:15 45 1:15 45 1:15 45 1:15 45 1:15 45 1:15 45 1:15 45 1:15 45 1:15 45 1:15 45 1:15 45 1:15 45 1:15 45 1:15 45 1:15 45 1:15 45 1:15 45 1:15 45 1:15 45 1:15 45 1:15 45 1:15 45 1:15 45 1:15 45 1:15 45 1:15 45 1:15 45
tipsku
Well done. Nice Sunday 10k
Night-owl
Thank you

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 3:07 3:07 12:27 118 87-145 1469 170 114-180 26/0
0.50 6:25 3:18 13:12 122 109-131 1610 162 118-184 10/3
0.75 9:27 3:02 12:08 132 118-150 1603 168 114-182 7/12
1.00 12:43 3:16 13:06 131 111-147 1716 166 116-180 13/17
1.25 15:53 3:10 12:38 125 113-140 1580 168 112-184 21/18
1.50 18:48 2:56 11:42 128 117-140 1498 167 124-180 11/18
1.75 22:05 3:17 13:08 129 113-139 1693 158 112-182 24/8
2.00 25:07 3:02 12:08 130 112-148 1578 166 114-182 12/14
2.25 28:16 3:08 12:33 129 118-139 1618 167 112-184 9/9
2.50 31:06 2:50 11:20 135 125-145 1530 173 112-182 7/8
2.75 34:24 3:19 13:14 139 125-152 1840 158 112-180 17/17
3.00 37:31 3:07 12:27 145 134-158 1804 162 110-184 6/13
3.25 40:41 3:11 12:43 130 93-152 1652 165 106-184 14/5
3.50 43:52 3:10 12:41 140 127-152 1775 166 118-182 16/11
3.75 46:37 2:45 11:00 140 129-160 1541 165 120-186 5/7
4.00 49:23 2:47 11:06 146 132-156 1621 169 120-184 19/19
4.25 52:28 3:05 12:20 149 141-158 1838 153 110-180 10/13
4.50 55:24 2:55 11:42 142 128-153 1661 162 112-182 16/16
4.75 58:34 3:10 12:40 137 127-148 1736 156 114-182 23/18
5.00 1:01:38 3:04 12:15 143 134-152 1753 157 94-182 13/16
5.25 1:04:42 3:04 12:16 141 135-151 1730 159 116-182 14/19
5.50 1:07:53 3:11 12:45 142 129-153 1810 157 112-182 10/9
5.75 1:10:48 2:55 11:41 139 130-146 1623 163 118-180 13/15
6.00 1:14:05 3:17 13:07 145 133-157 1902 162 118-182 21/19
6.24 1:16:54 2:49 11:35 147 139-153 1703 177 124-182 15/14

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    135 avge / 160 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    22 8.1% 12:57
    12 11.2% 9:20
    10 5.2% 13:30

  • Cadence Distribution

    164 avge / 186 max Stride Length: 80cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 65.7 178 4.9 50:31 10:15
    Walk 34.3 119 1.3 26:21 20:01
    Still 0.0 - - 2 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:34 10:20 39.95% More
    800m 5:26 10:56 42.19% More
    1km 6:49 10:58 43.70% More
    Mile 11:30 11:30 43.88% More
    5k 37:32 12:05 46.99% More
    5 miles 1:01:00 12:12 47.27% More
    10k 1:16:31 12:19 47.21% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:13 10:13 49.40
    5km 35:39 11:28 49.47
    5M 1:00:14 12:03 47.87
    10km 1:16:33 12:19 47.19
    10M 2:09:21 12:56 46.11
    Half 2:54:12 13:18 44.77
    20M 4:37:46 13:53 44.29
    Mara 6:14:05 14:17 43.63

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