Tue 31st Dec 2019 at 11:00am by Flatlander
Run > Race
-
Time
48:44
-
Miles
6.21
-
Min/mi
7:51
-
Pacing
96%
-
WAVA
69.73
-
Stride(cm)
114
-
Cals
470
-
Cadence
180
-
BPM
160
-
%MHR
88.8
-
B/mi
1254
-
Asc(m)
51
-
Hillscore
2
-
Surface
Road
Notes & Comments
3 comments
Ely NYE 10k race.
Manual lapping at each Km marker.
1) 0.62m - 5:02(8:04/m) 142/150bpm 43cal 7.44/8.83mph Down a slope
2) 0.62m - 5:03(8:08/m) 154/158bpm 47cal 7.38/7.7mph Flat with a following breeze.
3) 0.62m - 4:49(7:49/m) 159/162bpm 46cal 7.67/7.89mph
4) 0.61m - 4:46(7:50/m) 162/164bpm 46cal 7.66/7.93mph
5) 0.64m - 4:58(7:49/m) 163/165bpm 49cal 7.68/7.81mph Held up a bit behind a large group as we approached Pymoor
6) 0.63m - 4:48(7:35/m) 164/166bpm 47cal 7.91/8.52mph Turned partly into the breeze
7) 0.61m - 4:47(7:48/m) 164/166bpm 47cal 7.7/8.06mph
8) 0.63m - 4:59(7:55/m) 164/166bpm 49cal 7.57/7.81mph Turned fully into the breeze
9) 0.62m - 5:01(8:04/m) 165/168bpm 50cal 7.44/7.64mph Up a slope
10) 0.61m - 4:31(7:27/m) 168/172bpm 46cal 8.06/8.6mph Legging it to the finish
5:02 5:03 4:49 4:46 4:58 4:48 4:47 4:59 5:01 4:31
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:00 |
2:00 |
8:01 |
130 95-146 |
1043 |
191 96-212 |
1/8 |
0.50 |
4:02 |
2:01 |
8:06 |
147 144-150 |
1190 |
190 188-194 |
1/6 |
0.75 |
6:01 |
1:59 |
7:58 |
149 146-153 |
1186 |
191 190-194 |
0/7 |
1.00 |
8:05 |
2:04 |
8:15 |
154 153-155 |
1271 |
189 186-192 |
1/1 |
1.25 |
10:06 |
2:01 |
8:06 |
156 154-158 |
1263 |
186 180-190 |
0/2 |
1.50 |
12:07 |
2:00 |
8:01 |
158 156-160 |
1268 |
185 182-188 |
2/1 |
1.75 |
14:02 |
1:55 |
7:40 |
160 158-161 |
1225 |
184 178-188 |
0/1 |
2.00 |
15:58 |
1:56 |
7:44 |
161 160-162 |
1246 |
185 182-186 |
2/2 |
2.25 |
18:01 |
2:03 |
8:13 |
162 160-164 |
1331 |
183 180-186 |
3/0 |
2.50 |
19:55 |
1:54 |
7:35 |
163 161-165 |
1236 |
181 176-186 |
0/1 |
2.75 |
21:53 |
1:58 |
7:52 |
162 161-164 |
1274 |
181 178-186 |
3/2 |
3.00 |
23:49 |
1:57 |
7:47 |
164 162-165 |
1276 |
180 174-184 |
2/0 |
3.25 |
25:46 |
1:57 |
7:47 |
163 162-164 |
1269 |
178 174-180 |
1/1 |
3.50 |
27:38 |
1:52 |
7:27 |
163 160-164 |
1215 |
178 172-184 |
1/2 |
3.75 |
29:31 |
1:52 |
7:30 |
164 163-166 |
1230 |
179 174-182 |
1/2 |
4.00 |
31:26 |
1:55 |
7:41 |
165 163-166 |
1267 |
178 176-180 |
1/3 |
4.25 |
33:24 |
1:58 |
7:53 |
165 163-166 |
1301 |
178 174-180 |
1/1 |
4.50 |
35:23 |
1:59 |
7:55 |
165 163-166 |
1307 |
174 172-176 |
1/3 |
4.75 |
37:21 |
1:58 |
7:53 |
164 162-164 |
1292 |
175 172-178 |
3/1 |
5.00 |
39:21 |
2:00 |
8:00 |
165 164-166 |
1319 |
172 170-174 |
6/0 |
5.25 |
41:18 |
1:57 |
7:47 |
164 163-166 |
1277 |
173 170-176 |
2/3 |
5.50 |
43:21 |
2:03 |
8:14 |
166 164-168 |
1367 |
172 168-174 |
11/1 |
5.75 |
45:23 |
2:02 |
8:08 |
165 163-167 |
1343 |
168 164-172 |
4/0 |
6.00 |
47:16 |
1:53 |
7:30 |
167 165-168 |
1253 |
168 166-170 |
3/2 |
6.21 |
48:44 |
1:28 |
7:03 |
170 166-172 |
1198 |
169 164-174 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
180 |
6.2 |
48:35 |
7:51 |
Walk |
0.3 |
108 |
0 |
9 |
8:50 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:46 |
7:06 |
51.49% |
More |
800m |
3:39 |
7:21 |
59.87% |
More |
1km |
4:39 |
7:29 |
61.37% |
More |
Mile |
7:36 |
7:36 |
64.06% |
More |
5k |
24:05 |
7:45 |
68.87% |
More |
5 miles |
38:58 |
7:48 |
69.73% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:02 |
7:02 |
69.16 |
5km |
23:23 |
7:32 |
70.94 |
5M |
38:44 |
7:45 |
70.14 |
10km |
48:46 |
7:51 |
69.75 |
10M |
1:20:45 |
8:05 |
69.85 |
Half |
1:47:31 |
8:12 |
68.99 |
20M |
2:48:22 |
8:25 |
69.82 |
Mara |
3:44:09 |
8:33 |
69.93 |
Borg Rating of Perceived Exertion
- 1 Very Light
- 2 Light
- 3 Light
- 4 Medium
- 5 Medium
- 6 Medium
- 7 Vigorous
- 8 Vigorous
- 9 Very Hard
- 10 Max Effort
Please wait... saving your change.
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed.
If the review agrees, the user will be notified and the training entry will be quarantined until sorted.
Your report is anonymous.
Click here to report this training entry
Why is the Ely race at Little Downham and not Ely?
Some good running and pacing and a good finish, I hope you're happy with it.
It is very near Ely and it is organised by Ely Runners. The course at Little Downham is almost traffic free, and is a pleasure to run.
Yes, I am stupidly happy given the comparatively slow time , I ran well
Blog to follow, perhaps later today, more probably tomorrow since I need to get my dinner ready. I need it!
You deserve it 😀 I guessed Ely runners organised it but it can’t be Ely 10k in Little Downham 🤷♂️