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Mon 1st Jan 2024 at 10:00am by riggys99
Run > Race
-
Time
40:14
-
Miles
6.25
-
Min/mi
6:26
-
Pacing
96%
-
WAVA
76.23
-
Stride(cm)
129
-
Cals
572
-
Cadence
194
-
BPM
171
-
%MHR
88.7
-
B/mi
1102
-
Asc(m)
46
-
Hillscore
1
-
Surface
Road
Notes & Comments
9 comments
First day of marathon training and a 10k race.
Probably just over 40 minutes a/w official results
Tried to run to feel and felt good all way. Nice quick course.
Passing people all the way after a crowded start.
Legs felt good.
For some reason lost a bit of time 5-6k.
Quickest 10k since 2020 and 2nd quickest ever depending on official result
Quickest since turning 50.
WAVA 10k PB
Official results now in
Time 40:14
Position 65/490
Gender 61/310
MV50 7/52
Split Summary
===
1) 0.62mi - 4:02(6:29/mi) 152/165bpm [985b/mi] 49cal 9.26/10.14mph
2) 0.62mi - 3:56(6:20/mi) 166/169bpm [1050b/mi] 54cal 9.48/9.79mph
3) 0.62mi - 3:58(6:24/mi) 169/171bpm [1081b/mi] 55cal 9.38/9.77mph
4) 0.62mi - 4:01(6:28/mi) 172/173bpm [1113b/mi] 57cal 9.27/9.98mph
5) 0.62mi - 4:04(6:33/mi) 174/176bpm [1139b/mi] 58cal 9.16/9.31mph
6) 0.62mi - 4:12(6:46/mi) 175/177bpm [1183b/mi] 61cal 8.87/9.16mph
7) 0.62mi - 4:01(6:27/mi) 176/178bpm [1137b/mi] 59cal 9.29/9.93mph
8) 0.62mi - 3:56(6:20/mi) 176/179bpm [1116b/mi] 58cal 9.46/9.58mph
9) 0.62mi - 3:58(6:23/mi) 178/180bpm [1135b/mi] 59cal 9.41/9.5mph
10) 0.62mi - 3:54(6:17/mi) 180/184bpm [1132b/mi] 59cal 9.55/9.62mph
11) 0.04mi - 13(5:57/mi) 184/185bpm [1095b/mi] 3cal 10.08/9.62mph
4:02 3:56 3:58 4:01 4:04 4:12 4:01 3:56 3:58 3:54 13
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.25 |
1:37 |
1:37 |
6:26 |
138 106-156 |
889 |
193 116-204 |
23/0 |
| 0.50 |
3:15 |
1:39 |
6:34 |
160 156-163 |
1051 |
196 192-202 |
10/0 |
| 0.75 |
4:49 |
1:33 |
6:14 |
164 163-166 |
1022 |
195 194-200 |
4/12 |
| 1.00 |
6:24 |
1:35 |
6:21 |
166 165-167 |
1054 |
195 194-196 |
6/3 |
| 1.25 |
8:00 |
1:37 |
6:26 |
167 160-169 |
1074 |
194 192-196 |
5/6 |
| 1.50 |
9:40 |
1:40 |
6:39 |
170 169-171 |
1130 |
193 192-194 |
6/3 |
| 1.75 |
11:14 |
1:34 |
6:17 |
169 168-170 |
1062 |
194 192-196 |
2/8 |
| 2.00 |
12:47 |
1:33 |
6:12 |
170 164-173 |
1053 |
195 194-196 |
6/4 |
| 2.25 |
14:24 |
1:37 |
6:29 |
172 172-173 |
1114 |
193 190-196 |
6/4 |
| 2.50 |
16:03 |
1:39 |
6:34 |
171 163-173 |
1124 |
193 192-194 |
5/4 |
| 2.75 |
17:41 |
1:38 |
6:32 |
174 173-176 |
1137 |
193 192-196 |
5/12 |
| 3.00 |
19:18 |
1:37 |
6:27 |
174 173-175 |
1123 |
193 190-196 |
12/2 |
| 3.25 |
20:58 |
1:40 |
6:42 |
172 162-175 |
1151 |
193 190-196 |
2/8 |
| 3.50 |
22:39 |
1:41 |
6:44 |
175 174-177 |
1179 |
193 192-196 |
6/6 |
| 3.75 |
24:22 |
1:43 |
6:51 |
176 176-177 |
1207 |
193 190-196 |
5/3 |
| 4.00 |
26:02 |
1:40 |
6:39 |
175 168-178 |
1164 |
194 192-196 |
8/6 |
| 4.25 |
27:35 |
1:33 |
6:14 |
176 175-177 |
1097 |
196 194-200 |
8/10 |
| 4.50 |
29:11 |
1:36 |
6:22 |
176 174-178 |
1121 |
195 192-198 |
6/6 |
| 4.75 |
30:46 |
1:35 |
6:20 |
176 166-179 |
1114 |
196 194-198 |
4/8 |
| 5.00 |
32:22 |
1:36 |
6:23 |
177 176-178 |
1129 |
195 194-198 |
5/4 |
| 5.25 |
33:58 |
1:37 |
6:26 |
178 176-179 |
1147 |
194 192-198 |
6/2 |
| 5.50 |
35:33 |
1:35 |
6:19 |
178 174-179 |
1125 |
195 194-198 |
3/2 |
| 5.75 |
37:08 |
1:35 |
6:20 |
178 170-180 |
1128 |
195 194-196 |
2/3 |
| 6.00 |
38:42 |
1:34 |
6:17 |
180 179-182 |
1132 |
196 194-200 |
3/2 |
| 6.25 |
40:16 |
1:34 |
6:15 |
183 182-184 |
1145 |
197 194-200 |
4/8 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
99.9 |
194 |
6.2 |
40:14 |
6:27 |
| Walk |
0.1 |
116 |
0 |
2 |
8:50 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:30 |
6:03 |
56.06% |
More |
| 800m |
3:05 |
6:12 |
64.55% |
More |
| 1km |
3:53 |
6:15 |
67.42% |
More |
| Mile |
6:17 |
6:17 |
71.66% |
More |
| 5k |
19:59 |
6:26 |
74.91% |
More |
| 5 miles |
32:15 |
6:27 |
75.68% |
More |
| 10k |
40:00 |
6:26 |
76.19% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:46 |
5:46 |
78.11 |
| 5km |
19:11 |
6:10 |
78.01 |
| 5M |
31:46 |
6:21 |
76.84 |
| 10km |
39:59 |
6:26 |
76.24 |
| 10M |
1:06:12 |
6:37 |
75.62 |
| Half |
1:28:07 |
6:44 |
74.99 |
| 20M |
2:17:57 |
6:54 |
74.94 |
| Mara |
3:03:39 |
7:01 |
75.27 |
Borg Rating of Perceived Exertion
- 1 Very Light
- 2 Light
- 3 Light
- 4 Medium
- 5 Medium
- 6 Medium
- 7 Vigorous
- 8 Vigorous
- 9 Very Hard
- 10 Max Effort
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Very well done
Thanks 🤩
Impressive WAVA! Well run, it’s nice to get reminded of the feeling of good racing!
Enjoy your day and start of the year!
Thanks, enjoyed it which makes me think I could have tried harder 😁.
When you feel that way, probably you could have
Always feel afterwards could have gone quicker.
I find that the faster I race, the more i enjoy it
I did not feel that I could have gone any quicker yesterday.
I knew I should be able to be quicker, but that was not the day.
I think that’s true Velo the faster you race the more you enjoy it.