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Sun 22nd Jun 2014 at 9:00am by tipsku

Run > Race
  • Not good
  • hellish
  • Time
    46:51
  • Miles
    6.20
  • Min/mi
    7:33
  • Pacing
    90.6%
  • WAVA
    63.66
  • Stride(cm)
    113
  • Cals
    448
  • Cadence
    189
  • BPM
    178
  • %MHR
    95.8
  • B/mi
    1347
  • Asc(m)
    42
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

Caerphilly 10k, Welsh Inter-regional championships
Sun, 22 Jun 2014 10:01 Western European Time By tipsku
Activity Type: Running

Event Type: Race

Course: --
I wanted to go sub 45 but had to ditch the attempt because it was too hot. Still managed a decent position, 370 overall (over 1700 finishers) and 20. of 286 in F Open and 48. of 709 ladies, top 7%. Chuffed with that.

Split Summary
===
1) 0.62m - 4:26(7:07/m) 171/177bpm 39cal 3.77/4.95/hr
2) 0.62m - 4:25(7:06/m) 177/179bpm 42cal 3.78/4.18/hr
3) 0.62m - 4:36(7:25/m) 178/180bpm 44cal 3.62/3.76/hr
4) 0.62m - 4:33(7:20/m) 179/181bpm 44cal 3.66/3.79/hr
5) 0.62m - 4:48(7:43/m) 180/183bpm 46cal 3.48/3.68/hr
6) 0.62m - 5:06(8:12/m) 179/181bpm 49cal 3.27/3.43/hr
7) 0.62m - 5:09(8:18/m) 179/182bpm 49cal 3.23/3.44/hr
8) 0.62m - 4:33(7:19/m) 181/184bpm 45cal 3.67/4.57/hr
9) 0.62m - 4:38(7:27/m) 181/183bpm 45cal 3.6/4.07/hr
10) 0.61m - 4:38(7:35/m) 180/186bpm 45cal 3.53/5.54/hr
4:26 4:25 4:36 4:33 4:48 5:06 5:09 4:33 4:38 4:38

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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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 1:56 1:56 7:44 160 131-174 1237 196 188-214 7/3
0.50 3:43 1:47 7:06 173 171-175 1229 190 182-196 8/3
0.75 5:20 1:38 6:31 176 172-177 1147 194 186-210 0/15
1.00 7:10 1:50 7:18 176 175-177 1286 189 186-192 1/5
1.25 8:59 1:49 7:17 177 174-179 1290 189 188-190 2/2
1.50 10:47 1:48 7:10 179 177-180 1284 190 186-194 1/2
1.75 12:42 1:55 7:41 178 176-179 1369 187 184-190 1/0
2.00 14:36 1:54 7:35 179 178-180 1359 188 186-194 4/1
2.25 16:22 1:46 7:05 178 176-180 1260 191 188-198 0/7
2.50 18:13 1:51 7:25 179 177-181 1327 189 184-198 0/4
2.75 20:08 1:55 7:38 179 178-181 1367 188 186-192 1/2
3.00 22:02 1:54 7:38 180 179-183 1373 189 182-196 3/1
3.25 24:01 1:58 7:54 180 178-181 1421 187 182-190 5/1
3.50 26:04 2:03 8:11 180 178-180 1474 187 184-194 5/1
3.75 28:11 2:08 8:31 179 177-180 1524 186 184-190 7/0
4.00 30:18 2:07 8:29 179 177-180 1519 186 182-190 11/1
4.25 32:17 1:58 7:52 179 177-181 1409 187 184-190 3/0
4.50 34:18 2:02 8:07 181 179-182 1469 186 182-190 7/0
4.75 36:09 1:50 7:22 181 180-184 1332 187 182-192 2/3
5.00 37:53 1:44 6:56 182 182-184 1261 194 186-202 1/5
5.25 39:43 1:51 7:23 181 179-182 1336 189 186-192 0/5
5.50 41:37 1:54 7:36 181 179-182 1376 190 184-196 2/3
5.75 43:40 2:03 8:12 181 179-182 1485 187 182-194 11/1
6.00 45:39 1:58 7:53 179 178-180 1411 187 184-196 2/8
6.20 46:57 1:18 6:31 184 179-186 1200 184 178-208 2/6

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    178 avge / 186 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    33 1.3% 7:55
    17 3.6% 7:24
    16 3.2% 7:40

  • Cadence Distribution

    189 avge / 214 max Stride Length: 113cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:35 6:21 50.65% More
    800m 3:18 6:39 57.07% More
    1km 4:12 6:45 58.70% More
    Mile 6:56 6:56 60.89% More
    5k 22:46 7:20 64.78% More
    5 miles 37:44 7:33 63.40% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:15 6:15 67.53
    5km 21:51 7:02 67.50
    5M 36:57 7:23 64.75
    10km 46:58 7:34 63.63
    10M 1:19:24 7:56 61.93
    Half 1:46:58 8:10 60.01
    20M 2:50:38 8:32 59.22
    Mara 3:49:52 8:46 58.29

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