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Sun 6th Sep 2020 at 8:00am by Alun

Run > Race
  • Amazing
  • breezy
  • Time
    38:43
  • Miles
    6.23
  • Min/mi
    6:13
  • Pacing
    95.1%
  • WAVA
    79.67
  • Stride(cm)
    151
  • Cals
    646
  • Cadence
    171
  • BPM
    158
  • %MHR
    90.7
  • B/mi
    980
  • Asc(m)
    86
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

Folkestone Coastal 10k.
First race since the Dartford Half Marathon in March, a noticeable headwind for the first 5km and any hopes of running 3:50s per km were dashed immediately, kept my pacing as consistent as possible thanks to Fred Webb from Swanley and District.
We turned around at 19:59 with it all to do, Fred injected some pace immediately and I tracked him until I stretched away at around 6km. Pushed hard to maintain 3:45 per km to the finish, official results show that I was first M50 and beat my 2011 PB by 49 seconds!

Split Summary
===
1) 0.62m - 3:50(6:09/m) 149/161bpm 59cal
2) 0.62m - 3:58(6:23/m) 158/160bpm 66cal
3) 0.62m - 3:59(6:24/m) 158/162bpm 67cal
4) 0.62m - 4:03(6:31/m) 157/160bpm 66cal
5) 0.62m - 4:10(6:43/m) 155/157bpm 67cal
6) 0.62m - 3:50(6:11/m) 157/159bpm 63cal
7) 0.62m - 3:43(5:59/m) 160/164bpm 63cal
8) 0.62m - 3:42(5:58/m) 162/163bpm 64cal
9) 0.62m - 3:42(5:58/m) 164/167bpm 65cal
10) 0.62m - 3:40(5:54/m) 164/165bpm 65cal
11) 0.02m - 6(5:00/m) 165/165bpm 1cal
3:50 3:58 3:59 4:03 4:10 3:50 3:43 3:42 3:42 3:40 6

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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. Ascent mtrs Asc.
1.59 10:00 10:00 6:17 152 94-162 956 171 166-184 20/18
3.11 20:00 10:00 6:34 156 153-160 1024 168 166-172 20/23
4.77 30:00 10:00 6:02 159 155-164 960 173 166-178 24/20
6.23 38:44 8:44 5:58 164 161-166 980 173 170-182 22/23

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    158 avge / 166 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    17 2.5% 5:58

  • Cadence Distribution

    171 avge / 184 max Stride Length: 151cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:25 5:42 59.84% More
    800m 2:54 5:51 68.99% More
    1km 3:39 5:52 71.54% More
    Mile 5:56 5:56 74.61% More
    5k 18:38 6:00 80.97% More
    5 miles 31:01 6:12 79.34% More
    10k 38:35 6:13 79.68% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:29 5:29 80.82
    5km 18:25 5:56 81.93
    5M 30:37 6:07 80.36
    10km 38:37 6:13 79.62
    10M 1:04:10 6:25 79.26
    Half 1:25:37 6:32 78.03
    20M 2:14:32 6:44 78.69
    Mara 2:59:30 6:51 78.64
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