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Sun 24th Apr 2016 at 9:00am by CtrlAlzShift

Run > Race
  • drizzle
  • cold
  • Time
    43:09
  • Miles
    6.21
  • Min/mi
    6:57
  • Pacing
    87.2%
  • WAVA
    78.75
  • Stride(cm)
    119
  • Cals
    607
  • Cadence
    194
  • BPM
    145
  • %MHR
    93.6
  • B/mi
    1008
  • Asc(m)
    124
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

Bolton 10k race - a hill to kill. Twice. Won a little trophy

After a couple of flat 10Kers, this one was a real challenge, lumpy, and with the short but fiendish Spooky Hill - rising at 10%. The problem with a 2-lap course is you spend half the race wondering how you're going to cope with it second time around,

The 43:09 chip time was nothing to write home about, but on this course it was OK - and I won a cute little trophy and a £20 voucher for being the first V65+ ( - I was the first V60 too).

I think the mile tempos I've been doing this week helped too. There were a couple of really nice flat stretches at the end of each circuit - then the final 200m stretch on the track, and I felt in really good form for these - despite feeling so knackered in the hilly sections.

Split Summary
===
1) 1m - 6:53(6:53/m) 112/150bpm 65cal 8.72/11.71mph
2) 1m - 6:56(6:56/m) 147/161bpm 95cal 8.65/9.33mph
3) 1m - 6:47(6:47/m) 153/158bpm 97cal 8.85/9.54mph
4) 1m - 7:29(7:29/m) 156/161bpm 111cal 8.01/10.14mph
5) 1m - 6:58(6:58/m) 159/162bpm 106cal 8.61/9.29mph
6) 1m - 6:47(6:47/m) 164/179bpm 110cal 8.84/9.83mph
7) 0.21m - 1:22(6:40/m) 167/174bpm 23cal 9.01/10.02mph
6:53 6:56 6:47 7:29 6:58 6:47 1:22

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 1:36 1:36 6:22 89 40-112 567 205 190-214 3/4
0.50 3:04 1:28 5:54 106 104-107 625 193 184-198 0/21
0.75 5:07 2:03 8:10 106 105-108 866 194 188-200 7/1
1.00 6:59 1:52 7:28 134 104-149 1001 190 182-198 14/0
1.25 8:42 1:43 6:52 138 127-148 947 195 186-202 4/2
1.50 10:22 1:40 6:42 148 145-152 991 197 190-204 1/4
1.75 12:13 1:51 7:25 152 147-160 1126 193 180-200 10/5
2.00 13:55 1:42 6:48 150 147-154 1020 196 184-200 3/1
2.25 15:36 1:40 6:41 152 150-156 1016 199 196-202 1/4
2.50 17:23 1:47 7:09 152 150-154 1086 197 190-202 6/1
2.75 19:07 1:44 6:57 153 151-154 1062 196 184-200 2/4
3.00 20:42 1:35 6:21 154 152-158 979 197 196-198 0/7
3.25 22:23 1:41 6:45 156 153-160 1054 192 176-196 6/6
3.50 24:00 1:36 6:26 157 154-161 1009 190 184-194 2/14
3.75 26:18 2:18 9:13 156 154-157 1438 189 184-192 11/1
4.00 28:11 1:53 7:33 158 156-161 1193 185 178-190 7/0
4.25 29:53 1:41 6:45 159 157-161 1073 192 188-196 2/4
4.50 31:37 1:44 6:55 158 155-162 1094 192 178-198 0/9
4.75 33:29 1:52 7:28 159 158-161 1188 190 182-196 10/0
5.00 35:09 1:41 6:43 159 158-160 1069 195 184-198 2/4
5.25 36:54 1:44 6:56 163 159-169 1131 196 192-198 2/1
5.50 38:39 1:45 7:01 162 160-165 1135 190 186-194 5/2
5.75 40:20 1:42 6:47 169 162-179 1147 190 182-196 2/5
6.00 41:56 1:36 6:24 164 162-167 1050 193 190-196 2/4
6.20 43:12 1:16 6:26 167 164-172 1075 198 186-208 6/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    145 avge / 179 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    22 3.2% 7:50
    21 2.7% 8:20
    13 1.9% 6:52
    12 1.6% 7:10

  • Cadence Distribution

    194 avge / 214 max Stride Length: 119cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 100.0 194 6.2 43:11 6:58
    Still 0.0 - - 1 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:27 5:50 62.72% More
    800m 2:56 5:53 74.74% More
    1km 3:47 6:05 76.65% More
    Mile 6:36 6:36 76.87% More
    5k 21:22 6:53 77.67% More
    5 miles 34:52 6:58 77.98% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:14 6:14 81.36
    5km 20:43 6:40 80.09
    5M 34:18 6:52 79.25
    10km 43:11 6:57 78.77
    10M 1:11:30 7:09 78.37
    Half 1:35:12 7:16 77.83
    20M 2:29:04 7:27 78.02
    Mara 3:18:28 7:35 78.51
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