Sun 6th Sep 2020 at 8:00am by Alun
Run > Race
- Amazing
- breezy
-
Time
38:43
-
Miles
6.23
-
Min/mi
6:13
-
Pacing
95%
-
WAVA
79.67
-
Stride(cm)
151
-
Cals
646
-
Cadence
171
-
BPM
158
-
%MHR
90.7
-
B/mi
980
-
Asc(m)
86
-
Hillscore
2
-
Surface
Road
Notes & Comments
Folkestone Coastal 10k.
First race since the Dartford Half Marathon in March, a noticeable headwind for the first 5km and any hopes of running 3:50s per km were dashed immediately, kept my pacing as consistent as possible thanks to Fred Webb from Swanley and District.
We turned around at 19:59 with it all to do, Fred injected some pace immediately and I tracked him until I stretched away at around 6km. Pushed hard to maintain 3:45 per km to the finish, official results show that I was first M50 and beat my 2011 PB by 49 seconds!
Split Summary
===
1) 0.62m - 3:50(6:09/m) 149/161bpm 59cal
2) 0.62m - 3:58(6:23/m) 158/160bpm 66cal
3) 0.62m - 3:59(6:24/m) 158/162bpm 67cal
4) 0.62m - 4:03(6:31/m) 157/160bpm 66cal
5) 0.62m - 4:10(6:43/m) 155/157bpm 67cal
6) 0.62m - 3:50(6:11/m) 157/159bpm 63cal
7) 0.62m - 3:43(5:59/m) 160/164bpm 63cal
8) 0.62m - 3:42(5:58/m) 162/163bpm 64cal
9) 0.62m - 3:42(5:58/m) 164/167bpm 65cal
10) 0.62m - 3:40(5:54/m) 164/165bpm 65cal
11) 0.02m - 6(5:00/m) 165/165bpm 1cal
3:50 3:58 3:59 4:03 4:10 3:50 3:43 3:42 3:42 3:40 6
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:27 |
1:27 |
5:50 |
130 94-156 |
758 |
178 170-184 |
2/4 |
0.50 |
3:03 |
1:35 |
6:21 |
158 155-161 |
1002 |
169 166-172 |
5/3 |
0.75 |
4:38 |
1:36 |
6:23 |
157 156-159 |
1002 |
169 166-172 |
4/4 |
1.00 |
6:14 |
1:35 |
6:22 |
158 157-159 |
1005 |
169 166-172 |
1/4 |
1.25 |
7:50 |
1:36 |
6:24 |
158 157-160 |
1012 |
168 166-172 |
2/2 |
1.50 |
9:26 |
1:36 |
6:25 |
158 156-161 |
1013 |
169 166-174 |
4/2 |
1.75 |
11:02 |
1:36 |
6:26 |
159 157-162 |
1023 |
168 166-170 |
6/0 |
2.00 |
12:39 |
1:36 |
6:25 |
158 157-160 |
1014 |
171 170-172 |
10/0 |
2.25 |
14:16 |
1:37 |
6:29 |
157 155-158 |
1018 |
169 168-172 |
0/17 |
2.50 |
15:55 |
1:39 |
6:36 |
156 154-158 |
1029 |
167 166-172 |
2/2 |
2.75 |
17:36 |
1:41 |
6:42 |
154 153-155 |
1032 |
167 166-170 |
2/1 |
3.00 |
19:16 |
1:40 |
6:42 |
155 153-157 |
1038 |
168 166-170 |
2/2 |
3.25 |
20:54 |
1:38 |
6:32 |
157 155-158 |
1024 |
169 166-172 |
2/1 |
3.50 |
22:25 |
1:32 |
6:06 |
156 155-157 |
953 |
172 170-176 |
1/2 |
3.75 |
23:57 |
1:32 |
6:06 |
158 156-161 |
965 |
172 170-174 |
1/2 |
4.00 |
25:28 |
1:31 |
6:04 |
158 157-159 |
957 |
173 170-176 |
2/2 |
4.25 |
26:56 |
1:28 |
5:53 |
161 157-164 |
946 |
174 172-178 |
6/1 |
4.50 |
28:27 |
1:31 |
6:02 |
161 158-163 |
972 |
174 172-176 |
9/5 |
4.75 |
29:56 |
1:29 |
5:56 |
162 160-163 |
962 |
174 172-176 |
1/8 |
5.00 |
31:25 |
1:29 |
5:58 |
162 161-163 |
965 |
173 170-178 |
1/4 |
5.25 |
32:54 |
1:29 |
5:55 |
164 162-166 |
970 |
173 172-174 |
1/2 |
5.50 |
34:25 |
1:31 |
6:05 |
164 162-165 |
999 |
172 170-174 |
5/2 |
5.75 |
35:55 |
1:30 |
5:59 |
164 162-165 |
981 |
172 170-174 |
6/5 |
6.00 |
37:24 |
1:29 |
5:56 |
164 162-165 |
973 |
172 170-174 |
4/5 |
6.23 |
38:44 |
1:20 |
5:45 |
164 163-165 |
942 |
175 170-182 |
5/4 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:25 |
5:42 |
59.84% |
More |
800m |
2:54 |
5:51 |
68.99% |
More |
1km |
3:39 |
5:52 |
71.54% |
More |
Mile |
5:56 |
5:56 |
74.61% |
More |
5k |
18:38 |
6:00 |
80.97% |
More |
5 miles |
31:01 |
6:12 |
79.34% |
More |
10k |
38:35 |
6:13 |
79.68% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:29 |
5:29 |
80.82 |
5km |
18:25 |
5:56 |
81.93 |
5M |
30:37 |
6:07 |
80.36 |
10km |
38:37 |
6:13 |
79.62 |
10M |
1:04:10 |
6:25 |
79.26 |
Half |
1:25:37 |
6:32 |
78.03 |
20M |
2:14:32 |
6:44 |
78.69 |
Mara |
2:59:30 |
6:51 |
78.64 |
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