Sun 30th Apr 2017 at 10:00am by Flatlander

Run > Race

windy

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Time
46:57
Miles
6.27
Min/mi
7:29
Pacing
96%
WAVA
71.76
Cals
622
BPM
160
%MHR
88.9
B/mi
1198
Asc(m)
42
Surface
Mixed

Notes & Comments

Fen Drayton 10k on a warm windy morning. After Thursday's KHL 5k, I treated this as a fast tempo run, especially with another 5k race tomorrow.

On the start line another runner asked me what time I was aiming for. "I'm not racing, but I hope for 46 - 47 minutes" so he decided to go with me. After 2 kms, another runner Angus joined us. At 5kms, they both took a drink and fell behind a little, and the 1st runner never caught up but Angus did and we ran the whole of the rest of the race together, giving him encouragement. Crossed the line together.

Slight downhill start, thereafter the pace varied a lot according to the wind and the terrain underfoot.

1) 0.62m - 4:29(7:13/m) 147/155bpm 50cal 8.32/9.2mph
2) 0.62m - 4:42(7:34/m) 160/162bpm 63cal 7.93/9.76mph
3) 0.62m - 4:38(7:27/m) 161/163bpm 63cal 8.05/9.42mph
4) 0.62m - 4:39(7:28/m) 160/163bpm 63cal 8.03/9.4mph
5) 0.62m - 4:36(7:24/m) 161/163bpm 62cal 8.11/9.06mph
6) 0.62m - 4:41(7:33/m) 161/163bpm 63cal 7.95/8.51mph
7) 0.62m - 4:41(7:32/m) 162/166bpm 63cal 7.97/8.54mph
8) 0.62m - 4:45(7:41/m) 162/165bpm 64cal 7.81/8.61mph
9) 0.62m - 4:52(7:53/m) 164/166bpm 66cal 7.61/8.89mph
10) 0.62m - 4:37(7:26/m) 166/169bpm 62cal 8.07/9.41mph
11) 0.05m - 17(5:09/m) 169/171bpm 3cal 11.64/11.64mph

4:29 4:42 4:38 4:39 4:36 4:41 4:41 4:45 4:52 4:37 17

Pace

49%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.25	1:48	1:48	7:10	134 95-150	960	0/2
0.50	3:36	1:48	7:13	152 150-155	1096	0/2
0.75	5:28	1:52	7:27	156 154-159	1163	0/2
1.00	7:20	1:52	7:29	161 160-162	1205	1/0
1.25	9:15	1:55	7:40	160 159-161	1228	0/1
1.50	11:06	1:51	7:24	161 159-162	1191	3/0
1.75	12:58	1:52	7:28	161 160-163	1201	2/2
2.00	14:52	1:54	7:35	160 159-162	1213	1/2
2.25	16:43	1:51	7:24	160 158-161	1185	1/1
2.50	18:34	1:51	7:25	160 159-162	1186	1/3
2.75	20:23	1:49	7:16	161 159-162	1170	3/2
3.00	22:16	1:53	7:32	161 160-163	1213	0/0
3.25	24:08	1:53	7:30	161 160-163	1208	1/0
3.50	26:02	1:54	7:34	161 160-162	1219	1/0
3.75	27:55	1:53	7:32	161 161-162	1212	1/2
4.00	29:49	1:54	7:36	163 161-164	1239	2/1
4.25	31:41	1:52	7:29	162 160-166	1211	0/0
4.50	33:37	1:56	7:43	162 160-164	1249	2/3
4.75	35:31	1:54	7:38	162 161-164	1236	1/1
5.00	37:26	1:55	7:41	162 161-165	1245	2/1
5.25	39:27	2:01	8:05	164 162-166	1324	3/0
5.50	41:20	1:52	7:28	164 163-165	1226	1/4
5.75	43:21	2:01	8:05	165 163-166	1333	5/0
6.00	45:08	1:47	7:08	165 163-166	1177	0/5
6.25	46:54	1:47	7:06	167 165-170	1187	1/0
6.27	47:00	6	5:56	171 170-171	1015	0/0

Heart

160/171max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 8m, Flat prediction 46:57

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:45	7:01	51.53%	More
800m	3:30	7:02	61.53%	More
1km	4:28	7:11	62.87%	More
Mile	7:19	7:19	65.30%	More
5k	23:03	7:25	70.67%	More
5 miles	37:26	7:29	71.24%	More
10k	46:38	7:30	71.57%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:42	6:42	71.33
5km	22:18	7:11	73.07
5M	36:56	7:23	72.19
10km	46:30	7:29	71.77
10M	1:17:00	7:42	71.83
Half	1:42:32	7:50	70.92
20M	2:40:33	8:02	71.77
Mara	3:33:46	8:10	71.88

Bespoke Fields

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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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