Sun 17th Sep 2023 at 9:30am by allmatthew
Run > General
-
Time
38:24
-
Miles
6.24
-
Min/mi
6:09
-
Pacing
94.7%
-
WAVA
71.14
-
Stride(cm)
149
-
Cals
672
-
Cadence
176
-
BPM
164
-
%MHR
82.9
-
B/mi
1011
-
Asc(m)
163
-
Hillscore
12
-
Surface
Road
Notes & Comments
1 comments
Not too sure where that came from, but I'll take it. New cheating shoe bounce definitely helped, so will be interesting to see what happens when I run a flatter 10km in two weeks' time. Best part of 50 seconds off the 10km PB this year.
Split Summary
===
1) 1mi - 6:02(6:02/mi) 136/153bpm [822b/mi] 95cal
2) 1mi - 6:19(6:19/mi) 154/165bpm [972b/mi] 117cal
3) 1mi - 6:05(6:05/mi) 157/167bpm [956b/mi] 102cal
4) 1mi - 6:17(6:17/mi) 177/185bpm [1112b/mi] 112cal
5) 1mi - 6:12(6:12/mi) 182/188bpm [1127b/mi] 111cal
6) 1mi - 6:06(6:06/mi) 182/189bpm [1112b/mi] 110cal
7) 0.24mi - 1:23(5:51/mi) 184/189bpm [1075b/mi] 25cal
6:02 6:19 6:05 6:17 6:12 6:06 1:23
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:30 |
1:30 |
6:02 |
105 72-135 |
633 |
178 174-192 |
17/2 |
0.50 |
3:00 |
1:30 |
6:00 |
140 136-143 |
839 |
174 170-178 |
8/22 |
0.75 |
4:28 |
1:28 |
5:51 |
144 141-148 |
843 |
177 174-180 |
4/12 |
1.00 |
6:02 |
1:34 |
6:14 |
150 146-153 |
936 |
177 174-180 |
3/9 |
1.25 |
7:33 |
1:32 |
6:07 |
150 146-153 |
917 |
179 176-184 |
5/5 |
1.50 |
9:06 |
1:33 |
6:12 |
153 150-154 |
948 |
179 176-182 |
12/3 |
1.75 |
10:44 |
1:37 |
6:29 |
155 152-158 |
1005 |
176 174-180 |
13/5 |
2.00 |
12:20 |
1:37 |
6:26 |
158 152-164 |
1017 |
176 174-178 |
20/6 |
2.25 |
13:52 |
1:32 |
6:08 |
153 150-157 |
938 |
178 176-180 |
3/16 |
2.50 |
15:17 |
1:25 |
5:40 |
158 154-161 |
895 |
175 174-180 |
11/9 |
2.75 |
16:47 |
1:30 |
6:00 |
162 156-167 |
972 |
175 172-178 |
2/17 |
3.00 |
18:26 |
1:39 |
6:34 |
156 153-161 |
1025 |
175 170-176 |
22/12 |
3.25 |
20:07 |
1:41 |
6:45 |
171 155-181 |
1155 |
174 172-176 |
13/5 |
3.50 |
21:42 |
1:35 |
6:19 |
177 171-181 |
1117 |
176 172-178 |
3/9 |
3.75 |
23:11 |
1:30 |
5:59 |
182 180-185 |
1089 |
178 176-180 |
2/3 |
4.00 |
24:43 |
1:31 |
6:05 |
180 175-182 |
1094 |
176 174-178 |
9/6 |
4.25 |
26:12 |
1:29 |
5:56 |
181 180-183 |
1073 |
175 172-178 |
2/14 |
4.50 |
27:51 |
1:40 |
6:38 |
182 178-185 |
1209 |
173 170-176 |
9/3 |
4.75 |
29:24 |
1:33 |
6:12 |
182 178-188 |
1129 |
175 172-178 |
6/8 |
5.00 |
30:54 |
1:30 |
6:00 |
181 179-182 |
1085 |
174 172-176 |
1/7 |
5.25 |
32:25 |
1:31 |
6:05 |
182 179-184 |
1107 |
175 172-178 |
2/6 |
5.50 |
33:55 |
1:29 |
5:57 |
183 180-185 |
1089 |
175 172-176 |
3/7 |
5.75 |
35:27 |
1:33 |
6:12 |
182 178-189 |
1127 |
176 172-178 |
6/3 |
6.00 |
37:01 |
1:33 |
6:13 |
183 181-184 |
1138 |
175 174-176 |
5/12 |
6.24 |
38:24 |
1:23 |
5:53 |
184 180-189 |
1081 |
177 174-182 |
13/1 |
Elevation
Biggest Climbs (m) |
Min/mi |
22 11.6% |
6:01
|
22 11.8% |
6:29
|
18 6.2% |
6:30
|
13 5.6% |
6:45
|
13 4.0% |
5:52
|
12 4.2% |
6:31
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
175 |
6.2 |
38:23 |
6:09 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Still |
0.0 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:23 |
5:36 |
54.96% |
More |
800m |
2:53 |
5:49 |
60.78% |
More |
1km |
3:39 |
5:53 |
62.86% |
More |
Mile |
6:00 |
6:00 |
65.83% |
More |
5k |
19:05 |
6:08 |
70.41% |
More |
5 miles |
30:52 |
6:10 |
70.61% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:18 |
5:18 |
74.58 |
5km |
18:03 |
5:49 |
74.42 |
5M |
30:13 |
6:03 |
72.15 |
10km |
38:13 |
6:09 |
71.18 |
10M |
1:03:58 |
6:24 |
70.21 |
Half |
1:25:41 |
6:32 |
68.78 |
20M |
2:15:26 |
6:46 |
68.95 |
Mara |
3:01:24 |
6:55 |
68.64 |
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Impressive, well done! It’s all the grinding, now it’s falling in to place!