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Sun 30th Mar 2025 at 11:01am by Craig

Run > Race
  • Time
    37:39
  • Miles
    6.22
  • Min/mi
    6:03
  • Pacing
    95.3%
  • WAVA
    76.41
  • Stride(cm)
    145
  • Cals
    679
  • Watts
    511
  • Cadence
    183
  • BPM
    173
  • %MHR
    92.8
  • B/mi
    1045
  • Asc(m)
    81
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

Clock Change Challenge 10k

Felt ok to start, but legs gradually started to feel tired and struggled towards the end. Over a minute down on my time in October, but I didn't taper as this wasn't a target race. TTP.

EL = 339

1) 1mi - 5:50(5:50/mi) 160/177bpm [934b/mi] 100cal 508/642W
2) 1mi - 5:57(5:57/mi) 176/177bpm [1047b/mi] 109cal 498/643W
3) 1mi - 6:07(6:07/mi) 174/176bpm [1064b/mi] 111cal 496/711W
4) 1mi - 6:02(6:02/mi) 175/179bpm [1056b/mi] 110cal 525/653W
5) 1mi - 6:02(6:02/mi) 174/176bpm [1049b/mi] 109cal 507/571W
6) 1mi - 6:18(6:18/mi) 175/177bpm [1103b/mi] 115cal 528/743W
7) 0.22mi - 1:23(6:21/mi) 175/176bpm [1111b/mi] 25cal 522/606W
5:50 5:57 6:07 6:02 6:02 6:18 1:23

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 1:28 1:28 5:54 126 71-167 743 186 180-198 537 48-642 8/3
0.50 2:59 1:30 6:00 169 167-171 1015 182 180-184 518 467-591 4/3
0.75 4:23 1:25 5:39 171 168-173 965 184 180-188 466 398-513 1/10
1.00 5:49 1:26 5:44 175 173-177 1004 184 182-188 510 422-608 5/4
1.25 7:17 1:27 5:49 177 175-177 1030 183 180-186 518 470-559 4/3
1.50 8:44 1:27 5:50 175 174-176 1021 183 180-188 528 430-643 7/3
1.75 10:14 1:30 5:59 176 175-176 1054 182 182-184 495 439-553 3/4
2.00 11:46 1:32 6:09 175 174-175 1076 182 180-184 456 410-492 2/4
2.25 13:17 1:31 6:06 174 174-175 1060 183 182-184 487 449-527 4/2
2.50 14:49 1:31 6:06 174 174-176 1061 181 180-184 481 424-543 4/4
2.75 16:19 1:30 5:59 175 174-175 1048 183 182-186 521 421-711 9/4
3.00 17:53 1:34 6:17 175 173-176 1099 182 180-186 497 429-583 7/3
3.25 19:30 1:37 6:29 177 175-179 1147 179 176-182 566 468-653 13/2
3.50 20:58 1:28 5:52 175 174-176 1026 181 178-186 486 357-613 3/12
3.75 22:26 1:28 5:50 174 173-175 1016 183 180-186 524 442-581 3/3
4.00 23:55 1:29 5:57 175 174-176 1041 182 180-184 521 472-589 2/3
4.25 25:25 1:31 6:03 175 171-176 1057 184 182-186 535 487-571 2/5
4.50 26:55 1:30 5:59 175 174-176 1048 184 182-186 504 469-558 1/7
4.75 28:26 1:31 6:02 174 173-175 1051 185 184-190 499 445-544 2/7
5.00 29:57 1:31 6:03 174 173-176 1052 186 184-188 490 426-536 3/4
5.25 31:29 1:32 6:09 176 175-176 1084 185 182-188 510 468-658 5/6
5.50 33:01 1:32 6:08 175 174-176 1075 183 182-184 528 458-644 2/5
5.75 34:35 1:34 6:17 175 174-177 1101 183 178-186 546 426-743 8/7
6.00 36:15 1:39 6:37 176 175-177 1166 180 178-182 528 449-660 9/0
6.22 37:38 1:23 6:21 175 174-176 1111 180 178-182 522 439-606 6/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    173 avge / 179 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    17 5.7% 6:38

  • Cadence Distribution

    183 avge / 198 max Stride Length: 145cm

  • Power Distribution

    511W (743 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:23 5:32 58.34% More
    800m 2:48 5:39 66.72% More
    1km 3:31 5:40 69.86% More
    Mile 5:44 5:44 73.67% More
    5k 18:35 5:59 76.18% More
    5 miles 29:56 5:59 76.96% More
    10k 37:36 6:03 76.44% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:11 5:11 81.58
    5km 17:43 5:42 79.89
    5M 29:42 5:56 77.56
    10km 37:37 6:03 76.40
    10M 1:03:02 6:18 74.78
    Half 1:24:30 6:27 73.56
    20M 2:13:46 6:41 72.58
    Mara 2:59:19 6:51 72.32

Bespoke Fields

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