Fri 19th Jun 2015 at 6:00pm by Mizzle

Run > Race

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Time
58:19
Miles
6.24
Min/mi
9:21
Pacing
95%
WAVA
56.75
Stride(cm)
101
Cals
830
Cadence
170
Asc(m)
42
Hillscore
2
Surface
Road

Notes & Comments

1 comments

The original plan to go for a pb had been revised to make this a 'social plod.' I'm not quite sure what that was supposed to equate to but this wasn't hard (possibly with the exception of the final mile) and we were chatting a lot all the way round.
PL2K was also taking it easy so it was nice to run with her and with no pressure. We were also joined by Mr Features and Sarah B.
We didn't let on to Sarah what pace we were doing so it was great that she achieved a good pb.

Lovely run both during and after.
Despite the taking it easy this was still one of my fastest ever 10ks.

:-)

Split Summary
===
1) 1m - 9:32(9:32/m) 134cal 6.3/7.28mph
2) 1m - 9:38(9:38/m) 134cal 6.23/6.43mph
3) 1m - 9:31(9:31/m) 134cal 6.3/6.53mph
4) 1m - 9:30(9:30/m) 133cal 6.31/6.7mph
5) 1m - 9:22(9:22/m) 133cal 6.41/6.66mph
6) 1m - 8:55(8:55/m) 132cal 6.73/7.22mph
7) 0.24m - 1:51(7:54/m) 30cal 7.6/7.49mph

9:32 9:38 9:31 9:30 9:22 8:55 1:51

Curly K
Wan't hard, chatting, leading another runner to a PB and one of your fastest ever.....sounds great and a recipe of faster to come this season

Pace

26%

65%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:19	2:19	9:18	168 112-172	0/5
0.50	4:42	2:23	9:30	170 168-174	1/3
0.75	7:07	2:25	9:40	170 168-172	2/1
1.00	9:32	2:25	9:38	169 168-170	3/1
1.25	11:55	2:23	9:34	169 166-170	3/1
1.50	14:17	2:22	9:28	168 166-170	0/2
1.75	16:41	2:24	9:35	168 166-170	1/1
2.00	19:10	2:29	9:55	168 166-170	5/0
2.25	21:33	2:23	9:31	169 166-170	0/8
2.50	23:54	2:21	9:25	169 168-170	3/2
2.75	26:17	2:23	9:33	167 164-170	2/1
3.00	28:41	2:24	9:36	168 166-170	2/0
3.25	31:04	2:22	9:30	168 166-170	1/1
3.50	33:27	2:23	9:31	168 166-170	1/0
3.75	35:53	2:26	9:45	169 166-172	9/0
4.00	38:12	2:19	9:15	169 166-172	0/4
4.25	40:34	2:23	9:30	168 166-170	2/2
4.50	42:53	2:19	9:16	169 166-170	4/0
4.75	45:14	2:20	9:22	170 168-172	6/2
5.00	47:33	2:20	9:18	170 168-172	4/0
5.25	49:52	2:19	9:17	170 166-172	3/2
5.50	52:07	2:15	8:59	171 170-172	0/7
5.75	54:19	2:12	8:49	170 168-172	1/3
6.00	56:28	2:09	8:34	171 170-174	1/1
6.24	58:20	1:52	7:57	180 170-188	0/3

Elevation

Asc 42m, Range 21m, Flat prediction 58:11

Elevation Graph

Biggest Climbs (m)	Min/mi
12 1.5%	9:20
10 1.3%	9:36
See your biggest climbs

Cadence

170 (188 max) Stride Length: 101cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	169	6.2	58:20	9:21
Walk	0.0	112	0	0	NAN:00:00

Predictions

Dist	Time	Per Mile	WAVA
1M	8:22	8:22	55.19
5km	27:51	8:58	57.94
5M	46:07	9:13	57.08
10km	58:03	9:21	56.77
10M	1:36:08	9:37	56.43
Half	2:08:00	9:46	55.33
20M	3:20:27	10:01	55.53
Mara	4:26:52	10:11	55.21

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