Fri 19th Apr 2019 at 10:00am by Rrunner
Run > Race
- Amazing
- v warm
-
Time
41:20
-
Miles
6.21
-
Min/mi
6:39
-
Pacing
95%
-
WAVA
66.28
-
Stride(cm)
148
-
Cals
606
-
Cadence
164
-
BPM
165
-
%MHR
89.3
-
B/mi
1100
-
Asc(m)
45
-
Surface
Road
Notes & Comments
Salford 10k 2019
Offical result 41:20 position 185 / 26 V40.
Aiming for 41 mins and happy with the time given the heat on the morning. Very warm and tough going. Pleased I slogged it out and kept fighting to the end. Bodes well for both the 5k series and 10ks later in the year. This was only ever going to be a marker of where I am at. Without the heat sub 41 was on as the early pace felt okay it was only when I heated up around 5k it got really hard.
Split Summary
===
1) 1km - 4:07(4:07/km) 158/169bpm 57cal 14.58/16.89kmph
2) 1km - 4:07(4:07/km) 160/169bpm 59cal 14.57/14.88kmph
3) 1km - 4:09(4:09/km) 161/167bpm 59cal 14.48/14.75kmph
4) 1km - 4:12(4:12/km) 162/166bpm 60cal 14.28/14.81kmph
5) 1km - 4:11(4:11/km) 165/171bpm 61cal 14.37/14.78kmph
6) 1km - 4:15(4:15/km) 165/172bpm 62cal 14.12/14.51kmph
7) 1km - 4:12(4:12/km) 167/172bpm 62cal 14.3/14.88kmph
8) 1km - 4:10(4:10/km) 167/175bpm 62cal 14.37/15.02kmph
9) 1km - 4:13(4:13/km) 172/175bpm 65cal 14.22/14.61kmph
10) 0.96km - 3:43(3:51/km) 175/185bpm 59cal 15.57/18.34kmph
4:07 4:07 4:09 4:12 4:11 4:15 4:12 4:10 4:13 3:43
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:38 |
1:38 |
6:31 |
153 121-167 |
997 |
172 164-186 |
2/1 |
0.50 |
3:19 |
1:41 |
6:46 |
162 157-169 |
1095 |
165 160-170 |
3/3 |
0.75 |
4:58 |
1:39 |
6:37 |
159 158-162 |
1051 |
165 162-172 |
3/1 |
1.00 |
6:38 |
1:40 |
6:38 |
160 156-165 |
1062 |
164 162-168 |
1/2 |
1.25 |
8:17 |
1:39 |
6:37 |
160 154-167 |
1057 |
164 162-168 |
2/0 |
1.50 |
9:56 |
1:39 |
6:37 |
161 158-167 |
1065 |
164 160-170 |
0/1 |
1.75 |
11:37 |
1:41 |
6:43 |
160 157-165 |
1075 |
163 160-166 |
2/2 |
2.00 |
13:17 |
1:40 |
6:42 |
161 159-164 |
1079 |
163 160-170 |
0/4 |
2.25 |
15:02 |
1:45 |
6:58 |
161 159-165 |
1122 |
162 160-164 |
1/2 |
2.50 |
16:41 |
1:39 |
6:36 |
163 159-166 |
1075 |
164 160-168 |
1/2 |
2.75 |
18:21 |
1:40 |
6:39 |
164 161-166 |
1092 |
163 160-168 |
1/2 |
3.00 |
20:01 |
1:41 |
6:43 |
166 163-168 |
1116 |
163 160-168 |
4/1 |
3.25 |
21:42 |
1:41 |
6:44 |
166 161-172 |
1117 |
163 160-170 |
1/1 |
3.50 |
23:28 |
1:46 |
7:04 |
166 158-171 |
1174 |
161 156-166 |
5/0 |
3.75 |
25:09 |
1:41 |
6:44 |
166 160-169 |
1118 |
163 158-166 |
3/3 |
4.00 |
26:51 |
1:42 |
6:46 |
168 164-171 |
1137 |
162 158-166 |
1/1 |
4.25 |
28:34 |
1:43 |
6:51 |
166 162-171 |
1137 |
162 160-166 |
2/2 |
4.50 |
30:15 |
1:41 |
6:44 |
163 157-168 |
1098 |
161 158-170 |
0/1 |
4.75 |
31:54 |
1:39 |
6:35 |
169 163-174 |
1111 |
162 158-166 |
1/3 |
5.00 |
33:35 |
1:41 |
6:44 |
170 159-175 |
1145 |
162 160-168 |
1/3 |
5.25 |
35:15 |
1:41 |
6:43 |
171 168-175 |
1149 |
163 160-166 |
0/2 |
5.50 |
37:00 |
1:44 |
6:57 |
173 172-175 |
1203 |
162 160-164 |
2/3 |
5.75 |
38:37 |
1:38 |
6:31 |
173 169-176 |
1127 |
162 158-166 |
0/2 |
6.00 |
40:13 |
1:35 |
6:21 |
174 170-177 |
1105 |
164 160-168 |
3/1 |
6.19 |
41:19 |
1:06 |
5:49 |
178 172-185 |
1036 |
172 162-180 |
3/1 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:29 |
5:58 |
51.88% |
More |
800m |
3:03 |
6:09 |
58.01% |
More |
1km |
3:52 |
6:14 |
59.87% |
More |
Mile |
6:28 |
6:28 |
61.51% |
More |
5k |
20:44 |
6:40 |
65.28% |
More |
5 miles |
33:26 |
6:41 |
65.72% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:49 |
5:49 |
68.44 |
5km |
19:39 |
6:19 |
68.87 |
5M |
32:45 |
6:33 |
67.08 |
10km |
41:22 |
6:39 |
66.23 |
10M |
1:08:56 |
6:54 |
65.61 |
Half |
1:32:06 |
7:02 |
64.42 |
20M |
2:25:03 |
7:15 |
64.82 |
Mara |
3:13:50 |
7:24 |
64.68 |
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