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Sun 4th Sep 2016 at 9:00am by CtrlAlzShift

Run > Race
  • Time
    39:42
  • Miles
    6.21
  • Min/mi
    6:24
  • Pacing
    95.6%
  • WAVA
    86.43
  • Stride(cm)
    130
  • Cals
    591
  • Cadence
    194
  • BPM
    150
  • %MHR
    96.5
  • B/mi
    956
  • Asc(m)
    42
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

City of Salford 10K - 39:42 - 6th fastest V65 time in the UK this year.

I owed this great time to Girish. He and I have had several good 5K races against each other recently and we decided to team up for this one, both aiming for 40 min PBs.

Conditions were good - a little more breeze than I'd have liked but cool and dry - and we set out right on pace, speeding up a bit in kilo 2, swapping info with Girish checking kilo pace, me checking mile pace.

All went really well till kilo 6, running side by side and maybe 20 seconds ahead of pace. But then suddenly Girish wasn't with me. I checked behind. 'You go on', he yelled. So I did.

The early pace began to tell - we had after all been running 10k at our 5k pace - and it was grit-your-teeth-and-hang-on time. I was losing a little pace but knew I had time in the bank. There wasn't much left for a final sprint either but as I came over the line it was 39:42, a PB by over a minute and around 3:30 faster than my time here last year.

And Girish managed to hang on well too, finishing just 40 secs behind and beating his own PB. Good results for both of us and we'll definitely do it again for our upcoming HMs.

Split Summary
===
1) 1m - 6:17(6:17/m) 145/160bpm 89cal 9.55/9.85mph
2) 1m - 6:22(6:22/m) 151/161bpm 95cal 9.43/10.02mph
3) 1m - 6:23(6:23/m) 153/161bpm 98cal 9.39/9.73mph
4) 1m - 6:22(6:22/m) 152/163bpm 97cal 9.43/9.91mph
5) 1m - 6:30(6:30/m) 151/156bpm 97cal 9.24/9.66mph
6) 1m - 6:25(6:25/m) 151/161bpm 97cal 9.35/9.71mph
7) 0.21m - 1:24(6:44/m) 139/155bpm 18cal 8.9/9.81mph
6:17 6:22 6:23 6:22 6:30 6:25 1:24

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.
0.25 1:36 1:36 6:23 130 97-145 830 197 122-206 5/1
0.50 3:09 1:34 6:14 147 140-159 917 191 188-194 4/0
0.75 4:45 1:36 6:24 150 146-153 961 189 186-192 3/1
1.00 6:21 1:36 6:24 147 140-150 940 191 186-194 0/3
1.25 7:57 1:36 6:23 149 145-153 952 190 186-194 4/3
1.50 9:30 1:33 6:12 150 147-152 931 192 186-196 6/3
1.75 11:10 1:39 6:37 151 145-157 999 191 182-196 4/4
2.00 12:42 1:33 6:11 154 150-161 954 192 186-196 3/6
2.25 14:18 1:36 6:23 153 151-155 976 195 188-198 1/4
2.50 15:53 1:34 6:18 153 150-156 964 194 192-196 2/2
2.75 17:30 1:37 6:29 153 150-155 993 194 188-200 6/0
3.00 19:07 1:37 6:26 154 150-160 992 193 186-196 1/2
3.25 20:44 1:38 6:31 152 150-154 990 194 186-198 0/1
3.50 22:19 1:35 6:20 151 148-154 957 196 192-198 1/1
3.75 23:54 1:34 6:18 153 147-163 963 194 188-198 2/2
4.00 25:28 1:35 6:18 154 152-155 971 197 194-200 3/0
4.25 27:02 1:34 6:17 149 144-155 935 197 192-200 0/1
4.50 28:39 1:37 6:27 151 149-154 975 197 194-200 1/2
4.75 30:19 1:40 6:38 152 151-154 1009 193 186-198 2/2
5.00 31:58 1:39 6:36 153 150-156 1009 195 186-198 2/1
5.25 33:33 1:35 6:22 153 149-161 973 194 182-200 2/1
5.50 35:09 1:36 6:22 156 153-158 994 194 186-200 1/4
5.75 36:46 1:37 6:27 153 151-155 988 199 198-202 2/0
6.00 38:23 1:37 6:29 144 138-152 933 195 192-198 3/5
6.19 39:42 1:19 6:50 141 132-154 964 192 182-196 0/7

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    149 avge / 163 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    11 1.2% 6:13

  • Cadence Distribution

    194 avge / 206 max Stride Length: 130cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 193 6.2 39:37 6:24
    Walk 0.2 122 0 5 INF:00:00

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:30 6:00 61.84% More
    800m 3:03 6:08 72.49% More
    1km 3:50 6:11 76.19% More
    Mile 6:16 6:16 81.80% More
    5k 19:43 6:21 84.92% More
    5 miles 31:52 6:22 86.14% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:44 5:44 89.40
    5km 19:03 6:08 87.89
    5M 31:33 6:19 86.99
    10km 39:44 6:24 86.45
    10M 1:05:47 6:35 86.04
    Half 1:27:35 6:41 85.46
    20M 2:17:09 6:51 85.69
    Mara 3:02:36 6:58 86.25
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