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Sun 22nd Sep 2024 at 9:30am by Alun

Run > Race
  • Amazing
  • humid
  • Time
    38:42
  • Miles
    6.21
  • Min/mi
    6:14
  • Pacing
    94.1%
  • WAVA
    82.33
  • Stride(cm)
    160
  • Cals
    677
  • Watts
    470
  • Cadence
    161
  • BPM
    159
  • %MHR
    91.3
  • B/mi
    990
  • Asc(m)
    112
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

Larkfield 10k (Incorporating the Kent Short Course Championships)
I had no idea how this was going to play out after a harder than sensible Mote Park parkrun yesterday morning and a thunder storm disrupted sleep, decided to race anyway...
Started hard and just kept pushing for as long as possible, 18:40 and 5th M50 at the halfway point; nicked a place with 500m to go and crossed the line in 38:42

A very successful day for Medway and Maidstone AC​, an individual overall bronze, individual M50 gold, individual F35 silver, overall team silver, M50 team gold (with Rich Tomlinson​ and Richard Kerswill​), M60 team bronze. 🏃🏃‍♀️💪

1) 0.62mi - 3:37(5:49/mi) 141/151bpm [821b/mi] 55cal 470/584W
2) 0.62mi - 3:39(5:52/mi) 154/158bpm [904b/mi] 62cal 479/517W
3) 0.62mi - 3:54(6:17/mi) 160/165bpm [1005b/mi] 69cal 487/614W
4) 0.62mi - 3:51(6:13/mi) 160/164bpm [993b/mi] 68cal 471/514W
5) 0.62mi - 3:55(6:18/mi) 162/166bpm [1022b/mi] 70cal 467/488W
6) 0.62mi - 3:48(6:07/mi) 160/164bpm [978b/mi] 66cal 454/513W
7) 0.62mi - 3:49(6:08/mi) 161/164bpm [987b/mi] 68cal 467/504W
8) 0.62mi - 4:10(6:42/mi) 163/167bpm [1092b/mi] 74cal 468/547W
9) 0.62mi - 4:01(6:28/mi) 162/166bpm [1046b/mi] 72cal 468/514W
10) 0.62mi - 3:57(6:21/mi) 164/167bpm [1041b/mi] 72cal 470/507W
11) 0.01mi - 4(4:27/mi) 164/164bpm [730b/mi] 1cal 451/468W
3:37 3:39 3:54 3:51 3:55 3:48 3:49 4:10 4:01 3:57 4
Mark J 🇳🇿
Blistering time and wava. 👍

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.
0.25 1:27 1:27 5:48 131 94-147 760 172 160-182 491 69-584 4/3
0.50 2:54 1:27 5:47 149 147-151 861 164 162-166 457 428-490 0/9
0.75 4:21 1:27 5:48 149 146-155 864 166 164-170 472 457-499 0/5
1.00 5:49 1:28 5:52 154 152-156 903 166 164-168 474 457-505 1/3
1.25 7:18 1:29 5:56 157 154-158 931 166 164-168 485 454-517 4/5
1.50 8:52 1:34 6:18 159 157-165 1002 163 162-168 481 455-572 2/2
1.75 10:28 1:36 6:25 159 156-164 1020 163 160-164 505 444-614 10/2
2.00 11:57 1:29 5:55 161 158-164 951 163 160-166 446 407-586 0/10
2.25 13:30 1:33 6:14 159 157-162 990 164 162-166 484 441-506 5/0
2.50 15:06 1:36 6:22 162 161-164 1033 162 160-164 477 431-514 3/2
2.75 16:40 1:34 6:18 163 160-166 1026 160 160-164 472 456-488 4/0
3.00 18:15 1:35 6:19 162 160-165 1024 159 158-162 471 455-483 2/3
3.25 19:50 1:35 6:20 161 158-163 1020 159 158-160 468 423-513 4/2
3.50 21:23 1:33 6:13 160 156-164 994 159 158-162 448 415-486 0/8
3.75 22:51 1:28 5:51 159 156-162 931 162 160-164 442 408-473 0/9
4.00 24:22 1:30 6:01 161 159-164 968 161 158-164 469 450-504 0/5
4.25 25:55 1:33 6:13 161 159-163 1002 160 158-164 472 451-494 2/3
4.50 27:33 1:38 6:33 162 159-165 1061 158 156-160 460 420-547 6/2
4.75 29:11 1:38 6:32 162 160-164 1059 158 156-160 456 429-474 6/1
5.00 30:52 1:41 6:45 164 161-167 1107 157 154-164 474 387-541 7/6
5.25 32:25 1:33 6:10 162 160-166 1000 160 158-164 461 415-501 2/4
5.50 34:07 1:42 6:49 162 159-165 1103 157 156-160 486 448-509 8/0
5.75 35:42 1:35 6:20 163 162-166 1033 159 158-162 461 426-514 3/1
6.00 37:20 1:38 6:33 165 163-167 1081 157 156-162 482 465-507 5/0
6.23 38:44 1:24 6:07 163 162-167 998 160 156-170 458 437-480 2/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    159 avge / 167 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    11 3.4% 7:05
    10 1.6% 6:43
    10 3.2% 6:33

  • Cadence Distribution

    161 avge / 182 max Stride Length: 160cm

  • Power Distribution

    470W (614 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:25 5:43 61.23% More
    800m 2:51 5:45 72.49% More
    1km 3:35 5:46 76.24% More
    Mile 5:47 5:47 81.58% More
    5k 18:54 6:05 82.51% More
    5 miles 30:51 6:10 82.63% More
    10k 38:38 6:13 82.47% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:30 5:30 85.90
    5km 18:28 5:57 84.48
    5M 30:42 6:08 83.04
    10km 38:43 6:14 82.29
    10M 1:04:22 6:26 81.40
    Half 1:25:53 6:33 80.57
    20M 2:14:56 6:45 80.33
    Mara 3:00:02 6:52 80.57

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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