Wed 31st Mar 2021 at 6:00pm by WJKat
Run > Tempo
-
Time
59:07
-
Miles
6.22
-
Min/mi
9:30
-
Pacing
92%
-
WAVA
55.81
-
Stride(cm)
94
-
Cals
700
-
Cadence
180
-
BPM
158
-
%MHR
92.4
-
B/mi
1502
-
Asc(m)
95
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.62m - 5:55(9:31/m) 132/152bpm 58cal 6.31/0mph
2) 0.62m - 5:50(9:24/m) 154/160bpm 69cal 6.38/0mph
3) 0.62m - 5:45(9:14/m) 158/162bpm 68cal 6.49/0mph
4) 0.62m - 5:51(9:24/m) 161/164bpm 71cal 6.38/0mph
5) 0.62m - 5:52(9:27/m) 162/165bpm 72cal 6.35/0mph
6) 0.62m - 5:56(9:32/m) 162/164bpm 72cal 6.29/0mph
7) 0.62m - 5:57(9:34/m) 162/167bpm 72cal 6.27/0mph
8) 0.62m - 5:58(9:37/m) 162/166bpm 72cal 6.24/0mph
9) 0.62m - 5:58(9:37/m) 162/166bpm 72cal 6.24/0mph
10) 0.62m - 6:01(9:40/m) 163/167bpm 73cal 6.21/0mph
11) 0.01m - 5(9:32/m) 165/165bpm 1cal 6.29/0mph
BOOM.....
Forgot that I had set myself a challenge of 10k under an hour by end of March until I was rereading my end of Feb review. Due to bank holiday planned running I had already decided to do 6 miles on Wednesday instead of Tuesday/Thursday run so I just extended it to 10k. Pushed hard but I did have to stop at 7k as my leggings were falling down as elastic drawstring had expired so even adding say 20 seconds for emergency repair stop I would still have achieved sub hour. Faster 10k for many many years and a great end to a great running month.
140342
5:55 5:50 5:45 5:51 5:52 5:56 5:57 5:58 5:58 6:01 5
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:22 |
2:22 |
9:28 |
120 88-140 |
1135 |
180 168-186 |
3/6 |
0.50 |
4:44 |
2:23 |
9:30 |
137 131-147 |
1302 |
178 174-184 |
3/1 |
0.75 |
7:05 |
2:21 |
9:23 |
149 139-153 |
1399 |
182 178-184 |
2/4 |
1.00 |
9:29 |
2:24 |
9:35 |
154 148-157 |
1476 |
182 178-184 |
3/2 |
1.25 |
11:48 |
2:19 |
9:15 |
156 153-160 |
1442 |
182 178-184 |
5/4 |
1.50 |
14:07 |
2:19 |
9:18 |
157 155-159 |
1460 |
182 178-186 |
6/4 |
1.75 |
16:26 |
2:18 |
9:13 |
159 157-162 |
1466 |
182 178-184 |
7/10 |
2.00 |
18:45 |
2:20 |
9:18 |
159 156-163 |
1479 |
182 178-184 |
2/2 |
2.25 |
21:11 |
2:26 |
9:45 |
161 158-164 |
1569 |
182 178-188 |
7/4 |
2.50 |
23:32 |
2:21 |
9:25 |
162 160-164 |
1525 |
182 178-184 |
4/2 |
2.75 |
25:52 |
2:20 |
9:20 |
162 161-164 |
1511 |
182 176-184 |
7/6 |
3.00 |
28:15 |
2:22 |
9:30 |
162 160-165 |
1538 |
182 176-184 |
2/3 |
3.25 |
30:38 |
2:23 |
9:34 |
161 154-164 |
1539 |
181 178-184 |
2/2 |
3.50 |
32:58 |
2:20 |
9:18 |
162 160-164 |
1508 |
180 176-184 |
3/3 |
3.75 |
35:24 |
2:26 |
9:44 |
163 161-165 |
1586 |
179 176-184 |
2/4 |
4.00 |
37:45 |
2:21 |
9:26 |
162 160-165 |
1527 |
177 176-180 |
2/5 |
4.25 |
40:35 |
2:50 |
11:18 |
163 160-165 |
1843 |
176 174-178 |
5/2 |
4.50 |
42:59 |
2:24 |
9:36 |
161 158-167 |
1544 |
179 176-184 |
5/2 |
4.75 |
45:21 |
2:22 |
9:29 |
161 159-163 |
1527 |
177 174-180 |
3/5 |
5.00 |
47:46 |
2:25 |
9:39 |
163 161-166 |
1574 |
180 176-184 |
5/2 |
5.25 |
50:10 |
2:25 |
9:38 |
163 161-165 |
1571 |
178 176-182 |
2/3 |
5.50 |
52:36 |
2:26 |
9:42 |
161 159-163 |
1562 |
176 174-182 |
1/6 |
5.75 |
55:00 |
2:25 |
9:39 |
162 159-165 |
1562 |
178 172-180 |
3/5 |
6.00 |
57:24 |
2:23 |
9:33 |
163 160-166 |
1556 |
176 170-180 |
4/4 |
6.22 |
59:33 |
2:09 |
9:46 |
164 162-167 |
1602 |
177 174-180 |
4/3 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
179 |
6.2 |
59:33 |
9:34 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:15 |
9:04 |
42.14% |
More |
800m |
4:35 |
9:12 |
45.48% |
More |
1km |
5:44 |
9:14 |
47.29% |
More |
Mile |
9:15 |
9:15 |
49.89% |
More |
5k |
29:12 |
9:24 |
55.27% |
More |
5 miles |
47:44 |
9:33 |
55.15% |
More |
10k |
59:27 |
9:34 |
55.44% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:31 |
8:31 |
54.22 |
5km |
28:19 |
9:07 |
56.98 |
5M |
46:54 |
9:23 |
56.13 |
10km |
59:03 |
9:30 |
55.81 |
10M |
1:37:47 |
9:47 |
55.48 |
Half |
2:10:12 |
9:56 |
54.39 |
20M |
3:23:53 |
10:12 |
54.60 |
Mara |
4:31:27 |
10:22 |
54.28 |
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