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Sun 21st Nov 2021 at 11:00am by Alun

Run > Race
  • Amazing
  • breezy
  • cold
  • Time
    38:21
  • Miles
    6.27
  • Min/mi
    6:07
  • Pacing
    95.4%
  • WAVA
    81.64
  • Stride(cm)
    158
  • Cals
    630
  • Cadence
    167
  • BPM
    156
  • %MHR
    89.8
  • B/mi
    955
  • Asc(m)
    169
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

BMAF 10k Road Championships
4 laps, went out hard and had to keep on pushing throughout, took places on every lap, especially on the climbs. Didn't enjoy the descents on the first part of each lap, my hip and legs were quite uncomfortable, especially for the first two laps.
Finished 45th overall, 6th M55, provisional team gold and something in the region of a 22 seconds PB!!

Split Summary
===
1) 0.62m - 3:36(5:47/m) 144/156bpm [832b/mi] 53cal
2) 0.62m - 3:50(6:10/m) 158/161bpm [974b/mi] 64cal
3) 0.62m - 3:48(6:07/m) 158/161bpm [966b/mi] 63cal
4) 0.62m - 3:48(6:07/m) 157/159bpm [960b/mi] 63cal
5) 0.62m - 3:58(6:23/m) 159/162bpm [1015b/mi] 66cal
6) 0.62m - 3:46(6:04/m) 156/159bpm [948b/mi] 62cal
7) 0.62m - 3:53(6:15/m) 160/162bpm [1001b/mi] 65cal
8) 0.62m - 3:46(6:03/m) 158/162bpm [956b/mi] 62cal
9) 0.62m - 3:50(6:09/m) 158/160bpm [973b/mi] 63cal
10) 0.62m - 3:54(6:16/m) 160/162bpm [1002b/mi] 65cal
11) 0.05m - 16(5:01/m) 160/161bpm [802b/mi] 4cal
3:36 3:50 3:48 3:48 3:58 3:46 3:53 3:46 3:50 3:54 16

Map
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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 1:24 1:24 5:35 127 86-150 709 178 172-192 9/3
0.50 2:51 1:27 5:49 152 150-153 883 169 166-172 2/13
0.75 4:20 1:29 5:56 156 153-158 925 168 166-170 7/3
1.00 5:50 1:30 6:01 158 155-160 951 168 164-172 4/6
1.25 7:28 1:37 6:29 160 159-161 1038 165 164-168 12/4
1.50 9:01 1:33 6:14 159 157-161 990 166 164-170 11/2
1.75 10:31 1:30 5:59 158 156-160 944 166 164-170 7/14
2.00 12:01 1:31 6:02 157 155-159 948 167 164-170 2/7
2.25 13:35 1:33 6:14 157 156-158 978 167 164-170 2/10
2.50 15:06 1:32 6:07 157 156-159 960 165 164-168 7/4
2.75 16:44 1:37 6:29 160 158-161 1037 164 162-166 11/2
3.00 18:19 1:35 6:20 160 157-162 1013 165 162-168 4/1
3.25 19:50 1:31 6:05 157 156-158 955 166 164-170 4/8
3.50 21:21 1:31 6:05 154 153-156 937 165 160-168 3/8
3.75 22:53 1:32 6:10 156 154-159 961 165 164-166 10/13
4.00 24:23 1:30 6:00 158 156-161 948 165 164-168 5/5
4.25 25:59 1:36 6:24 160 157-162 1023 165 162-168 13/5
4.50 27:36 1:36 6:26 160 158-162 1028 164 162-166 10/1
4.75 29:06 1:30 6:01 158 156-160 951 166 164-170 4/7
5.00 30:35 1:29 5:55 158 157-159 934 168 166-170 2/7
5.25 32:07 1:32 6:08 157 156-158 962 165 162-170 7/11
5.50 33:39 1:33 6:10 158 156-160 975 165 164-168 6/11
5.75 35:14 1:35 6:18 159 157-161 1002 165 164-166 14/1
6.00 36:51 1:37 6:30 160 159-162 1039 164 160-166 14/4
6.25 38:19 1:28 5:51 159 157-161 929 167 164-176 7/9
6.27 38:24 5 5:11 160 160-160 828 179 178-180 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    156 avge / 162 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    23 3.9% 6:22
    13 3.0% 6:10
    12 3.4% 6:32
    12 3.3% 6:34
    11 2.9% 6:30

  • Cadence Distribution

    167 avge / 192 max Stride Length: 158cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:20 5:20 64.39% More
    800m 2:46 5:34 73.09% More
    1km 3:31 5:40 75.68% More
    Mile 5:46 5:46 79.50% More
    5k 18:55 6:05 80.43% More
    5 miles 30:31 6:06 81.38% More
    10k 38:02 6:07 81.54% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:24 5:24 85.00
    5km 18:07 5:50 83.97
    5M 30:07 6:01 82.45
    10km 37:59 6:07 81.66
    10M 1:03:08 6:19 80.73
    Half 1:24:14 6:26 79.89
    20M 2:12:21 6:37 79.58
    Mara 2:56:35 6:44 79.78
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