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

Pace

12% 80% 6% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 1:38 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

Heart

165/185max
  • Show Beats/Mile

Elevation

Asc 45m, Range 10m, Flat prediction 41:20
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

164 (186 max) Stride Length: 148cm Run: 100% Walk: 0%
Cadence Chart
Cadence Bands

Photos

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

Bespoke Fields

Volume (kg)
TE
RPE 9
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