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cold
-
Time
40:55
-
Miles
6.21
-
Min/mi
6:35
-
Pacing
93.1%
-
WAVA
83.86
-
Stride(cm)
127
-
Cals
613
-
Cadence
192
-
BPM
154
-
%MHR
99.3
-
B/mi
1014
-
Asc(m)
42
-
Hillscore
5
-
Surface
Road
Notes & Comments
Littleborough 10k - 40:40 - pleased with time in this beautiful hard race.
Remembering last year's race I planned to hold back a bit at the beginning, an uphill drag for the first kilometre, then a sharp incline during the second mile. I got this right, running just under 6:40/mile, then speeding up a bit as the course flattened out around Hollingworth lake - which was sparkling on a crystal clear morning.
But just like last year I struggled a bit towards the end, especially on some of the smaller rises. Overall though pretty pleased with this time and 21st in a 250ish field. First V65 and beat all the 60s and 55s too. (Smug emoji required)
Not a lot of time to savour the sights, but after some of the dull urban courses recently, this one is a joy to run.
Split Summary
===
1) 1m - 6:37(6:37/m) 143/158bpm 88cal 9.08/10.96mph
2) 1m - 6:38(6:38/m) 152/157bpm 96cal 9.06/10.06mph
3) 1m - 6:28(6:28/m) 156/164bpm 97cal 9.27/10mph
4) 1m - 6:34(6:34/m) 157/164bpm 100cal 9.14/10.06mph
5) 1m - 6:24(6:24/m) 164/183bpm 104cal 9.37/10.37mph
6) 1m - 6:42(6:42/m) 160/172bpm 105cal 8.96/9.73mph
7) 0.21m - 1:32(7:20/m) 159/162bpm 23cal 8.18/9.46mph
6:37 6:38 6:28 6:34 6:24 6:42 1:32
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.25 |
1:33 |
1:33 |
6:13 |
119 74-145 |
740 |
207 120-232 |
6/0 |
| 0.50 |
3:19 |
1:46 |
7:03 |
147 144-156 |
1037 |
197 194-200 |
15/0 |
| 0.75 |
4:59 |
1:40 |
6:41 |
150 145-157 |
1003 |
196 192-202 |
4/1 |
| 1.00 |
6:36 |
1:37 |
6:26 |
150 146-153 |
966 |
196 192-198 |
2/8 |
| 1.25 |
8:14 |
1:38 |
6:34 |
149 144-152 |
978 |
196 192-198 |
6/1 |
| 1.50 |
9:55 |
1:40 |
6:41 |
152 150-153 |
1015 |
197 192-202 |
4/1 |
| 1.75 |
11:45 |
1:50 |
7:20 |
154 152-157 |
1129 |
189 176-200 |
15/4 |
| 2.00 |
13:14 |
1:29 |
5:56 |
154 152-157 |
913 |
192 186-196 |
0/13 |
| 2.25 |
14:48 |
1:34 |
6:18 |
155 152-157 |
975 |
195 188-198 |
1/4 |
| 2.50 |
16:27 |
1:39 |
6:36 |
156 152-158 |
1029 |
193 186-198 |
6/3 |
| 2.75 |
18:05 |
1:39 |
6:34 |
155 153-158 |
1018 |
190 186-194 |
4/6 |
| 3.00 |
19:42 |
1:36 |
6:25 |
158 155-163 |
1015 |
190 186-194 |
5/6 |
| 3.25 |
21:18 |
1:36 |
6:25 |
156 154-158 |
1001 |
189 186-192 |
3/1 |
| 3.50 |
23:04 |
1:46 |
7:03 |
158 155-161 |
1113 |
189 182-194 |
4/2 |
| 3.75 |
24:45 |
1:42 |
6:47 |
155 149-160 |
1051 |
186 178-192 |
3/3 |
| 4.00 |
26:16 |
1:30 |
6:02 |
160 158-164 |
964 |
189 186-192 |
0/11 |
| 4.25 |
27:47 |
1:31 |
6:03 |
160 156-163 |
969 |
192 184-196 |
0/5 |
| 4.50 |
29:23 |
1:36 |
6:24 |
161 156-164 |
1031 |
189 178-196 |
1/9 |
| 4.75 |
30:59 |
1:36 |
6:24 |
169 156-182 |
1083 |
187 178-196 |
3/3 |
| 5.00 |
32:40 |
1:41 |
6:45 |
167 160-175 |
1127 |
186 174-194 |
3/9 |
| 5.25 |
34:17 |
1:37 |
6:28 |
159 153-171 |
1029 |
185 174-192 |
2/7 |
| 5.50 |
36:04 |
1:46 |
7:06 |
161 157-166 |
1143 |
184 174-192 |
3/6 |
| 5.75 |
37:41 |
1:37 |
6:30 |
159 157-162 |
1033 |
187 180-192 |
2/2 |
| 6.00 |
39:22 |
1:41 |
6:44 |
160 156-165 |
1077 |
185 176-190 |
2/1 |
| 6.21 |
40:54 |
1:32 |
7:20 |
159 157-162 |
1166 |
187 146-196 |
4/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
99.6 |
191 |
6.2 |
40:45 |
6:34 |
| Walk |
0.4 |
133 |
0 |
9 |
15:37 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:27 |
5:52 |
63.31% |
More |
| 800m |
3:00 |
6:01 |
73.80% |
More |
| 1km |
3:48 |
6:06 |
77.09% |
More |
| Mile |
6:12 |
6:12 |
82.64% |
More |
| 5k |
19:56 |
6:25 |
83.97% |
More |
| 5 miles |
32:38 |
6:32 |
84.09% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:54 |
5:54 |
86.87 |
| 5km |
19:38 |
6:19 |
85.28 |
| 5M |
32:31 |
6:30 |
84.40 |
| 10km |
40:57 |
6:35 |
83.88 |
| 10M |
1:07:48 |
6:47 |
83.48 |
| Half |
1:30:16 |
6:53 |
82.92 |
| 20M |
2:21:21 |
7:04 |
83.14 |
| Mara |
3:08:12 |
7:11 |
83.68 |
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