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Wed 17th Jun 2015 at 6:00pm by tipsku
Run > Race
breezy
-
Time
51:01
-
Miles
6.22
-
Min/mi
8:12
-
Pacing
78.6%
-
WAVA
56.90
-
Stride(cm)
105
-
Cals
468
-
Cadence
187
-
BPM
176
-
%MHR
95.8
-
B/mi
1446
-
Asc(m)
42
-
Hillscore
20
-
Surface
Road
Notes & Comments
Deiniolen 10k, the hardest road race for the distance.
Was a bit sluggish up the first hill, got going after about 4 km which was a bit late to catch up with the others. Oh well, not bad for marathon taper. A minute faster than last year.
Split Summary
===
1) 0.62m - 4:40(7:31/m) 170/177bpm 40cal 7.98/12.08mph
2) 0.62m - 6:57(11:11/m) 175/178bpm 63cal 5.37/6.51mph
3) 0.62m - 5:32(8:54/m) 175/178bpm 50cal 6.74/7.16mph
4) 0.62m - 5:16(8:28/m) 177/182bpm 48cal 7.08/7.89mph
5) 0.62m - 4:46(7:40/m) 178/181bpm 44cal 7.83/8.39mph
6) 0.62m - 4:33(7:20/m) 179/181bpm 43cal 8.18/9.64mph
7) 0.62m - 4:21(7:00/m) 177/180bpm 40cal 8.56/9.1mph
8) 0.62m - 5:48(9:20/m) 179/183bpm 55cal 6.43/8.64mph
9) 0.62m - 5:06(8:13/m) 180/182bpm 48cal 7.3/9.23mph
10) 0.62m - 4:01(6:28/m) 179/183bpm 37cal 9.27/9.85mph
11) 0m - (2:34/m) 183/183bpm 23.3/8.85mph
4:40 6:57 5:32 5:16 4:46 4:33 4:21 5:48 5:06 4:01
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:40 |
1:40 |
6:42 |
157 119-174 |
1052 |
195 186-212 |
0/7 |
0.50 |
3:27 |
1:46 |
7:05 |
174 173-175 |
1232 |
192 190-196 |
0/7 |
0.75 |
6:25 |
2:59 |
11:55 |
174 172-177 |
2074 |
178 172-192 |
29/1 |
1.00 |
9:19 |
2:53 |
11:34 |
175 173-178 |
2024 |
179 174-184 |
34/0 |
1.25 |
11:41 |
2:22 |
9:29 |
175 173-177 |
1661 |
183 180-188 |
17/0 |
1.50 |
13:55 |
2:13 |
8:54 |
175 174-176 |
1556 |
183 180-186 |
6/2 |
1.75 |
16:09 |
2:14 |
8:57 |
176 174-178 |
1577 |
183 180-186 |
11/0 |
2.00 |
18:28 |
2:19 |
9:14 |
174 169-178 |
1607 |
183 180-186 |
7/0 |
2.25 |
20:34 |
2:06 |
8:25 |
177 176-178 |
1489 |
185 182-196 |
6/0 |
2.50 |
22:29 |
1:56 |
7:43 |
177 175-182 |
1365 |
189 184-198 |
1/7 |
2.75 |
24:20 |
1:51 |
7:24 |
177 175-178 |
1309 |
189 184-198 |
1/12 |
3.00 |
26:23 |
2:02 |
8:09 |
178 176-179 |
1451 |
185 180-194 |
10/1 |
3.25 |
28:03 |
1:41 |
6:43 |
179 178-181 |
1203 |
195 184-202 |
0/31 |
3.50 |
29:58 |
1:55 |
7:39 |
178 176-179 |
1363 |
188 186-190 |
4/6 |
3.75 |
31:53 |
1:55 |
7:40 |
179 177-181 |
1371 |
187 184-190 |
6/2 |
4.00 |
33:33 |
1:40 |
6:38 |
178 176-179 |
1181 |
192 186-196 |
0/28 |
4.25 |
35:20 |
1:47 |
7:09 |
176 175-177 |
1259 |
189 186-194 |
0/16 |
4.50 |
37:10 |
1:50 |
7:20 |
177 175-178 |
1297 |
187 184-188 |
0/9 |
4.75 |
39:23 |
2:13 |
8:51 |
179 176-183 |
1584 |
186 180-192 |
15/5 |
5.00 |
42:10 |
2:47 |
11:10 |
181 179-182 |
2021 |
180 174-184 |
32/0 |
5.25 |
44:38 |
2:28 |
9:51 |
180 178-182 |
1774 |
183 178-192 |
22/0 |
5.50 |
46:20 |
1:42 |
6:49 |
179 178-181 |
1219 |
191 182-196 |
0/15 |
5.75 |
48:03 |
1:43 |
6:51 |
178 177-179 |
1220 |
192 190-194 |
0/13 |
6.00 |
49:34 |
1:31 |
6:06 |
179 177-180 |
1092 |
195 190-200 |
0/46 |
6.22 |
51:01 |
1:27 |
6:40 |
182 179-183 |
1214 |
185 182-192 |
3/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
186 |
6.2 |
51:01 |
8:12 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:30 |
6:03 |
53.82% |
More |
800m |
3:09 |
6:21 |
59.86% |
More |
1km |
4:00 |
6:25 |
61.71% |
More |
Mile |
6:40 |
6:40 |
63.26% |
More |
5k |
23:48 |
7:40 |
59.14% |
More |
5 miles |
39:44 |
7:57 |
58.23% |
More |
10k |
51:00 |
8:12 |
56.86% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:21 |
7:21 |
57.37 |
5km |
24:27 |
7:52 |
57.57 |
5M |
40:29 |
8:06 |
57.14 |
10km |
50:58 |
8:12 |
56.90 |
10M |
1:24:23 |
8:26 |
56.40 |
Half |
1:52:21 |
8:35 |
55.92 |
20M |
2:55:57 |
8:48 |
56.03 |
Mara |
3:54:15 |
8:56 |
55.81 |
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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