Sat 21st Jan 2017 at 1:00pm by tipsku

Run > Race Pace

Not good
windy
v cold

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Time
48:55
Miles
6.23
Min/mi
7:51
Pacing
90.5%
WAVA
61.83
Stride(cm)
112
Cals
442
Cadence
183
BPM
168
%MHR
89.6
B/mi
1315
Asc(m)
42
Hillscore
7
Surface
Road

Notes & Comments

Twin Piers 10k 2017, new course
Due to roadworks on the promenade, we had to do an extra loop in Penrhyn Bay. Conditions were quite challenging, icy NE-wind that dropped the wind chill well below 0 but at least it was sunny. For me, it came at an inconvenient time of the month so I didn't expect to run at 100% but used it as a quality training run at about marathon to half marathon intensity. HR avg was at 168 which is below marathon average so I got a useful session in.

Split Summary
===
1) 0.62m - 4:39(7:28/m) 136/160bpm 34cal 8.03/9.87mph
2) 0.62m - 4:58(8:00/m) 165/168bpm 44cal 7.5/7.58mph
3) 0.62m - 5:41(9:08/m) 168/173bpm 51cal 6.56/7.14mph
4) 0.62m - 4:49(7:46/m) 170/174bpm 44cal 7.73/9.04mph
5) 0.62m - 4:38(7:28/m) 172/175bpm 43cal 8.04/8.7mph
6) 0.62m - 4:50(7:47/m) 173/177bpm 45cal 7.7/8.2mph
7) 0.62m - 4:29(7:13/m) 174/178bpm 42cal 8.32/8.85mph
8) 0.62m - 4:54(7:54/m) 174/178bpm 46cal 7.6/8.2mph
9) 0.62m - 4:56(7:56/m) 174/178bpm 46cal 7.56/8.35mph
10) 0.62m - 4:52(7:50/m) 175/178bpm 46cal 7.67/7.99mph
11) 0.02m - 8(7:17/m) 174/175bpm 1cal 8.25/7.7mph

4:39 4:58 5:41 4:49 4:38 4:50 4:29 4:54 4:56 4:52 8

Pin Map

0mi in 0

Pace

16%

65%

15%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:46	1:46	7:06	117 86-135	831	193 184-208	1/1
0.50	3:42	1:55	7:41	144 136-153	1105	185 182-188	2/2
0.75	5:40	1:59	7:55	160 150-167	1268	184 182-188	2/1
1.00	7:38	1:58	7:51	165 162-168	1295	182 180-184	2/2
1.25	9:41	2:03	8:13	165 163-167	1356	181 176-182	2/2
1.50	11:49	2:08	8:31	165 162-168	1406	181 178-184	6/0
1.75	14:06	2:17	9:09	169 164-171	1546	179 176-182	16/0
2.00	16:36	2:29	9:57	170 167-173	1691	178 174-188	23/1
2.25	18:31	1:56	7:43	171 168-173	1321	182 178-188	10/16
2.50	20:14	1:43	6:51	168 165-173	1151	184 180-188	1/21
2.75	22:06	1:52	7:27	172 170-175	1282	182 180-186	2/1
3.00	23:58	1:52	7:29	172 170-174	1288	181 180-184	1/5
3.25	25:50	1:52	7:29	172 170-174	1286	182 178-192	5/7
3.50	27:42	1:52	7:27	173 171-177	1288	183 180-188	1/5
3.75	29:47	2:05	8:20	173 171-175	1441	181 178-184	10/0
4.00	31:32	1:45	7:01	173 170-175	1214	184 178-188	1/8
4.25	33:22	1:50	7:18	173 171-175	1263	186 182-194	1/7
4.50	35:15	1:54	7:35	175 172-177	1326	184 178-188	1/6
4.75	37:13	1:58	7:51	175 173-177	1373	185 180-190	3/3
5.00	39:14	2:01	8:03	173 172-175	1392	181 180-182	4/1
5.25	41:15	2:01	8:03	174 172-176	1401	182 178-192	3/2
5.50	43:15	2:01	8:02	175 172-176	1406	183 180-194	3/3
5.75	45:08	1:53	7:31	175 174-177	1315	184 182-190	1/5
6.00	47:07	1:59	7:56	175 173-178	1387	182 180-184	3/3
6.23	48:55	1:48	7:52	174 173-176	1369	182 178-184	8/5

Heart

168/178max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 60m, Flat prediction 47:37

Elevation Graph

Biggest Climbs (m)	Min/mi
55 4.0%	9:07
11 2.0%	7:44
See your biggest climbs

Cadence

183 (208 max) Stride Length: 112cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	182	6.2	48:55	7:51
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:38	6:33	50.89%	More
800m	3:25	6:52	55.35%	More
1km	4:23	7:03	56.30%	More
Mile	7:14	7:14	58.71%	More
5k	23:25	7:32	63.32%	More
5 miles	39:12	7:50	61.50%	More
10k	48:46	7:51	61.82%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:30	6:30	65.30
5km	22:42	7:18	65.33
5M	38:22	7:40	62.85
10km	48:47	7:51	61.80
10M	1:22:28	8:15	60.09
Half	1:51:05	8:29	58.21
20M	2:57:12	8:52	57.33
Mara	3:58:43	9:07	56.34

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