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Fri 29th Mar 2024 at 10:09am by Alun

Run > Race
  • Amazing
  • v windy
  • Time
    1:02:45
  • Miles
    10.00
  • Min/mi
    6:17
  • Pacing
    92.9%
  • WAVA
    82.70
  • Stride(cm)
    158
  • Cals
    1073
  • Watts
    459
  • Cadence
    162
  • BPM
    156
  • %MHR
    89.9
  • B/mi
    982
  • Asc(m)
    37
  • Surface
    Road

Notes & Comments

Folkestone 10
B'stard windy, 5 o'clock tail wind on the way out (30 seconds inside of my 5 miles PB at the measured mark), 11 o'clock head wind from the turnabout. Hanging on for grim death at the end, recorded something in the region of a 4 seconds PB and M55 club record.
Should have been so much faster...
🔴⚫🌬️🏃💪

1) 1mi - 5:57(5:57/mi) 148/158bpm [880b/mi] 98cal 485/580W
2) 1mi - 5:46(5:46/mi) 158/162bpm [910b/mi] 102cal 471/530W
3) 1mi - 5:51(5:51/mi) 159/163bpm [931b/mi] 103cal 461/481W
4) 1mi - 5:59(5:59/mi) 159/163bpm [950b/mi] 105cal 460/499W
5) 1mi - 6:02(6:02/mi) 159/164bpm [961b/mi] 106cal 464/498W
6) 1mi - 6:39(6:39/mi) 158/163bpm [1050b/mi] 113cal 451/548W
7) 1mi - 6:43(6:43/mi) 156/160bpm [1048b/mi] 113cal 448/490W
8) 1mi - 6:45(6:45/mi) 155/158bpm [1046b/mi] 113cal 449/478W
9) 1mi - 6:53(6:53/mi) 155/162bpm [1068b/mi] 113cal 439/480W
10) 0.99mi - 6:14(6:17/mi) 158/163bpm [994b/mi] 107cal 467/596W
5:57 5:46 5:51 5:59 6:02 6:39 6:43 6:45 6:53 6:14

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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. Power Watts Watts Ascent mtrs Asc.
0.50 2:57 2:57 5:55 142 82-156 840 172 164-192 479 203-551 10/7
1.00 5:56 2:59 5:58 155 152-158 925 167 166-170 493 414-580 9/8
1.50 8:49 2:52 5:45 158 156-160 908 167 166-168 471 439-530 10/9
2.00 11:42 2:53 5:46 159 156-162 918 167 166-168 472 447-495 5/6
2.50 14:37 2:55 5:50 159 157-163 926 167 166-170 463 446-481 5/5
3.00 17:33 2:56 5:53 159 157-160 935 166 164-170 458 442-477 6/10
3.50 20:33 2:59 5:59 158 155-162 945 164 162-166 455 432-493 8/9
4.00 23:32 2:59 5:59 159 156-163 950 163 160-166 466 441-499 7/8
4.50 26:33 3:01 6:03 159 157-162 962 162 160-166 460 435-498 5/4
5.00 29:34 3:01 6:02 159 154-164 959 162 160-164 467 445-490 8/7
5.50 32:51 3:17 6:33 159 156-161 1042 160 158-164 468 432-548 12/13
6.00 36:13 3:22 6:44 158 156-162 1063 158 156-160 435 411-507 8/9
6.50 39:32 3:19 6:37 156 151-160 1033 158 156-160 454 431-486 9/8
7.00 42:56 3:25 6:49 156 153-159 1064 158 156-160 443 417-490 9/8
7.50 46:18 3:21 6:43 156 154-158 1047 159 156-164 449 416-478 9/7
8.00 49:41 3:23 6:47 155 153-157 1051 158 156-160 449 423-471 12/12
8.50 53:09 3:28 6:56 155 153-162 1075 157 156-160 436 404-478 10/10
9.00 56:34 3:25 6:51 155 152-158 1061 158 156-162 441 422-480 12/12
9.50 59:54 3:19 6:39 157 155-160 1044 160 158-164 464 445-494 8/8
9.99 1:02:49 2:55 5:57 159 155-163 946 165 160-170 469 442-596 8/7

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    156 avge / 164 max Delete HR Trace

  • Cadence Distribution

    162 avge / 192 max Stride Length: 158cm

  • Power Distribution

    459W (596 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:25 5:41 61.19% More
    800m 2:51 5:43 72.25% More
    1km 3:34 5:45 75.85% More
    Mile 5:45 5:45 81.47% More
    5k 18:11 5:51 85.05% More
    5 miles 29:34 5:55 85.45% More
    10k 37:36 6:03 83.96% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:22 5:22 87.19
    5km 18:01 5:48 85.86
    5M 29:56 5:59 84.42
    10km 37:45 6:05 83.64
    10M 1:02:45 6:17 82.72
    Half 1:23:43 6:23 81.88
    20M 2:11:33 6:35 81.60
    Mara 2:55:31 6:42 81.83

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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