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-
Time
41:18
-
Miles
6.24
-
Min/mi
6:37
-
Pacing
94.3%
-
WAVA
82.71
-
Stride(cm)
127
-
Cals
630
-
Cadence
191
-
BPM
153
-
%MHR
99
-
B/mi
1016
-
Asc(m)
42
-
Hillscore
1
-
Surface
Road
Notes & Comments
We Love Manchester 10K. 41:13 - 99/2030 & 1st in age-cat.
The results look OK but this was far from my best run. I didn't stick to my steady 6:30/mile plan, running the first mile in 6:20. It's not a tough course but there are a few longish rises, and that's where I always seem to do worse. Same today. As it started going uphill I started going downhill. I started feeling the knock on the knee I'd taken just before the race too.
From about halfway round I was telling myself to just finish, never mind the time ... although I was gee-ed up the 3 times I saw Tony Hillier, out injured today but giving us all fantastic support from the side. Then not far from the entrance to the stadium where we finish, I saw my time was just over 38 mins and hope glimmered that I might still pull it back to my target sub-41. But I'd used everything up. It wasn't going to happen.
So a slightly disappointing race ... but I loved meeting up and chatting with so many people afterwards. Tony again - always so full of good advice. Meeting properly for the first time Alan Cole (who ran a brilliant 39:19 today) and John Archer (just behind me in the V65 cat). A few friends from the Salford Quays GRL, Fetch Everyone (I debuted my Fetchie team vest today) ... it's getting together with everyone that'll probably keep me coming back to this one even if it's not my favourite race.
Split Summary
===
1) 1m - 6:15(6:15/m) 147/158bpm 89cal 9.6/10.98mph
2) 1m - 6:30(6:30/m) 154/159bpm 100cal 9.22/10.16mph
3) 1m - 6:42(6:42/m) 155/161bpm 103cal 8.95/9.39mph
4) 1m - 6:37(6:37/m) 154/162bpm 101cal 9.06/9.56mph
5) 1m - 6:56(6:56/m) 155/166bpm 107cal 8.66/9.29mph
6) 1m - 6:46(6:46/m) 155/174bpm 104cal 8.86/9.75mph
7) 0.24m - 1:31(6:22/m) 171/195bpm 26cal 9.43/9.81mph
6:15 6:30 6:42 6:37 6:56 6:46 1:31
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.25 |
1:29 |
1:29 |
5:56 |
133 83-148 |
789 |
199 120-208 |
3/1 |
| 0.50 |
3:04 |
1:36 |
6:22 |
148 146-150 |
942 |
196 192-200 |
2/2 |
| 0.75 |
4:40 |
1:36 |
6:23 |
151 149-153 |
963 |
197 194-200 |
4/0 |
| 1.00 |
6:15 |
1:35 |
6:19 |
153 151-158 |
965 |
199 194-202 |
1/1 |
| 1.25 |
7:48 |
1:33 |
6:13 |
154 152-157 |
957 |
196 184-204 |
0/4 |
| 1.50 |
9:24 |
1:36 |
6:25 |
153 150-155 |
981 |
193 186-202 |
7/2 |
| 1.75 |
11:07 |
1:43 |
6:51 |
155 153-156 |
1061 |
199 194-202 |
3/2 |
| 2.00 |
12:45 |
1:38 |
6:33 |
155 154-159 |
1015 |
195 186-200 |
2/1 |
| 2.25 |
14:21 |
1:36 |
6:25 |
155 153-158 |
994 |
196 188-200 |
1/4 |
| 2.50 |
16:02 |
1:41 |
6:44 |
155 153-159 |
1044 |
196 190-200 |
1/2 |
| 2.75 |
17:45 |
1:43 |
6:51 |
155 154-157 |
1061 |
193 188-198 |
3/1 |
| 3.00 |
19:27 |
1:42 |
6:49 |
155 153-161 |
1056 |
191 186-198 |
2/1 |
| 3.25 |
21:03 |
1:36 |
6:24 |
153 152-156 |
980 |
190 186-194 |
0/5 |
| 3.50 |
22:44 |
1:41 |
6:44 |
154 152-155 |
1038 |
192 188-198 |
1/2 |
| 3.75 |
24:24 |
1:40 |
6:40 |
154 153-156 |
1026 |
192 188-196 |
1/2 |
| 4.00 |
26:05 |
1:40 |
6:41 |
155 153-162 |
1036 |
189 184-194 |
3/1 |
| 4.25 |
27:43 |
1:39 |
6:35 |
154 154-156 |
1015 |
189 186-192 |
1/6 |
| 4.50 |
29:30 |
1:47 |
7:08 |
157 155-165 |
1120 |
190 186-194 |
7/0 |
| 4.75 |
31:16 |
1:46 |
7:02 |
156 154-160 |
1097 |
187 184-190 |
2/2 |
| 5.00 |
33:00 |
1:44 |
6:57 |
154 152-155 |
1070 |
187 182-190 |
3/0 |
| 5.25 |
34:42 |
1:42 |
6:47 |
153 151-158 |
1037 |
186 182-190 |
1/1 |
| 5.50 |
36:21 |
1:39 |
6:38 |
152 150-154 |
1008 |
184 176-190 |
0/4 |
| 5.75 |
38:02 |
1:40 |
6:41 |
153 150-156 |
1022 |
184 176-192 |
5/3 |
| 6.00 |
39:46 |
1:45 |
6:59 |
162 154-172 |
1132 |
183 178-186 |
1/2 |
| 6.23 |
41:14 |
1:28 |
6:22 |
172 162-193 |
1095 |
183 174-194 |
1/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
100.0 |
191 |
6.2 |
41:14 |
6:37 |
| Walk |
0.0 |
120 |
0 |
0 |
NAN:00:00 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:28 |
5:54 |
62.07% |
More |
| 800m |
3:03 |
6:08 |
71.76% |
More |
| 1km |
3:50 |
6:10 |
75.49% |
More |
| Mile |
6:14 |
6:14 |
81.28% |
More |
| 5k |
20:07 |
6:28 |
82.48% |
More |
| 5 miles |
33:00 |
6:36 |
82.36% |
More |
| 10k |
41:08 |
6:37 |
82.71% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:56 |
5:56 |
85.48 |
| 5km |
19:43 |
6:21 |
84.15 |
| 5M |
32:39 |
6:32 |
83.26 |
| 10km |
41:07 |
6:37 |
82.73 |
| 10M |
1:08:05 |
6:49 |
82.31 |
| Half |
1:30:39 |
6:55 |
81.74 |
| 20M |
2:21:57 |
7:06 |
81.93 |
| Mara |
3:09:00 |
7:13 |
82.44 |
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