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Sun 21st Feb 2016 at 12:00pm by tipsku

Run > Race
  • v windy
  • warm
  • Time
    1:19:30
  • Miles
    10.04
  • Min/mi
    7:55
  • Pacing
    88.4%
  • WAVA
    62.41
  • Cals
    532
  • BPM
    184
  • %MHR
    98.7
  • B/mi
    1454
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Rhyl 10 mile race

Sunny afternoon in Rhyl but extremely windy. The Britannia Bridge was set to 20 mph and we had a storm warning. The splits show clearly how the wind affected the race, managed 7 min/mi for the first three miles with the wind acting like an jet engine, then miles 4-5 were mixed wind and then it was all right into it. Legs seized up at mile 7 where we faced the worst wind with lots of sand in it. I ran blind-folded, drew my buff down over my eyes to be able to see where I was going. Even though going at 7 m/m was with massive wind assistance, I found that my legs can't cope with that pace at the moment. Fortunately I recovered well enough for the final 3 miles and managed to overtake a few people there. I had to fight really hard for a PB - two years ago I ran 1:20:55 in similar conditions. Since this was the Welsh Championship, the field was extremely fast, managed 12./73 FS, 25./237 women and 163./550 overall.

Split Summary
===
1) 1m - 6:54(6:54/m) 209/240bpm 17cal 8.69/10.46mph
2) 1m - 7:06(7:06/m) 197/212bpm 16cal 8.46/10.42mph
3) 1m - 6:59(6:59/m) 189/215bpm 16cal 8.58/9.47mph
4) 1m - 7:15(7:15/m) 177/187bpm 16cal 8.27/10.07mph
5) 1m - 7:42(7:42/m) 176/184bpm 42cal 7.8/10.91mph
6) 1m - 8:16(8:16/m) 180/189bpm 82cal 7.25/9.01mph
7) 1m - 9:17(9:17/m) 177/180bpm 90cal 6.46/8.12mph
8) 1m - 8:37(8:37/m) 178/181bpm 85cal 6.96/8.23mph
9) 1m - 8:42(8:42/m) 177/179bpm 84cal 6.89/9.17mph
10) 1m - 8:26(8:26/m) 177/181bpm 82cal 7.12/11.34mph
11) 0.04m - 15(5:43/m) 181/181bpm 2cal 10.49/11.15mph
6:54 7:06 6:59 7:15 7:42 8:16 9:17 8:37 8:42 8:26 15

Map
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Multigraph

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  • HR
  • B/mi
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mi ( to ) | /mi | bpm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Ascent mtrs Asc.
0.50 3:19 3:19 6:37 191 97-240 1264 8/7
1.00 6:53 3:34 7:08 220 205-232 1571 13/6
1.50 10:28 3:35 7:10 198 187-210 1420 2/10
2.00 14:00 3:32 7:05 196 185-212 1388 10/8
2.50 17:29 3:29 6:58 189 180-212 1316 6/8
3.00 21:00 3:30 7:01 190 180-215 1332 7/8
3.50 24:31 3:31 7:02 180 169-187 1267 4/2
4.00 28:15 3:44 7:28 174 167-182 1300 2/5
4.50 32:04 3:49 7:39 175 161-181 1338 2/3
5.00 35:57 3:52 7:45 177 171-184 1372 6/4
5.50 40:01 4:05 8:09 180 177-184 1467 4/6
6.00 44:13 4:12 8:23 180 176-189 1510 2/1
6.50 48:48 4:35 9:11 178 175-180 1634 5/3
7.00 53:29 4:41 9:22 177 175-179 1659 1/3
7.50 57:53 4:24 8:48 177 174-180 1557 7/8
8.00 1:02:07 4:14 8:27 179 176-181 1513 10/12
8.50 1:06:33 4:26 8:52 178 176-179 1579 4/11
9.00 1:10:50 4:17 8:34 177 175-179 1516 8/4
9.50 1:15:03 4:14 8:27 176 170-180 1488 6/10
10.00 1:19:15 4:12 8:23 179 176-181 1501 8/2
10.04 1:19:29 14 5:31 181 180-181 1000 0/3

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    183 avge / 240 max Delete HR Trace

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:35 6:21 51.90% More
    800m 3:16 6:34 57.80% More
    1km 4:07 6:37 59.99% More
    Mile 6:52 6:52 61.69% More
    5k 21:41 6:59 68.25% More
    5 miles 35:56 7:11 66.90% More
    10k 46:10 7:26 65.08% More
    10 miles 1:19:11 7:55 62.38% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:54 6:54 61.36
    5km 22:56 7:23 64.51
    5M 37:58 7:36 63.32
    10km 47:48 7:42 62.85
    10M 1:19:10 7:55 62.40
    Half 1:45:24 8:03 61.16
    20M 2:45:03 8:15 61.40
    Mara 3:39:45 8:23 61.08

Bespoke Fields

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Snow/ice
water
wind WSW 23 mph 40 mph gusts

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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