Tue 29th Jun 2021 at 7:00pm by Autumnleaves

Run > Race

Tour of Merseyside Race #3 - Sustrans Cycle Trail

Good
breezy
warm

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Time
1:28:56
Miles
10.03
Min/mi
8:52
Pacing
92%
WAVA
65.64
Stride(cm)
104
Cals
1036
Cadence
175
BPM
156
%MHR
84.4
B/mi
1384
Asc(m)
578
Hillscore
27
Surface
Road

Notes & Comments

9 comments

Race #3. Aim was sub 1.30, stretch aim 1.27.35 which would have got me club silver, not too far off this, so might get it in October at the Wirral 10 maybe?
Pleased with how this went as pacing is a challenge - will blog later, but tunnel, bridges and lots of trees mean you can't rely on the Garmin. Chip time was 1.28.45 - was dancing for the finish line marshals and forgot to switch off the Garmin 😀
Split Summary
===
1) 1m - 8:52(8:52/m) 138/149bpm [1224b/mi] 92cal 6.76/7.53mph
2) 1m - 8:56(8:56/m) 152/157bpm [1359b/mi] 102cal 6.71/7.2mph
3) 1m - 8:31(8:31/m) 156/158bpm [1327b/mi] 100cal 7.05/7.97mph
4) 1m - 8:33(8:33/m) 159/162bpm [1358b/mi] 102cal 7.02/7.7mph
5) 1m - 8:52(8:52/m) 159/163bpm [1410b/mi] 105cal 6.76/7.2mph
6) 1m - 9:01(9:01/m) 159/161bpm [1432b/mi] 106cal 6.66/6.93mph
7) 1m - 9:06(9:06/m) 157/159bpm [1430b/mi] 106cal 6.59/6.62mph
8) 1m - 9:06(9:06/m) 159/163bpm [1447b/mi] 108cal 6.59/6.72mph
9) 1m - 8:52(8:52/m) 162/164bpm [1437b/mi] 106cal 6.76/7.16mph
10) 1m - 8:49(8:49/m) 163/167bpm [1437b/mi] 106cal 6.81/7.26mph
11) 0.03m - 18(10:39/m) 162/163bpm [1724b/mi] 3cal 5.64/6.45mph

8:52 8:56 8:31 8:33 8:52 9:01 9:06 9:06 8:52 8:49 18

	Bintmcskint This looks good!
	Ness Fab! Well done 👍
	Flatlander That does look pretty good, doesn't it?
	northernslowcoach Good running
	snogard This looks great 😀
	LindsD Sounds really good. Well done xx
	Serendippily Brilliant
	Sombrero Get in! That's brilliant
	RRR-CAZ 🇬🇧 Smashed it ✅

Pace

16%

50%

30%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:31	4:31	9:02	128 87-144	1156	169 162-178	9/21
1.00	8:52	4:21	8:42	146 142-149	1270	171 168-176	27/34
1.50	13:25	4:33	9:06	150 147-153	1364	173 168-176	31/52
2.00	17:49	4:24	8:48	154 151-157	1354	174 170-182	58/25
2.50	22:13	4:24	8:49	155 152-157	1365	174 172-176	42/48
3.00	26:20	4:07	8:14	156 154-157	1285	174 172-178	23/22
3.50	30:35	4:15	8:30	159 157-161	1351	176 172-180	51/54
4.00	34:52	4:18	8:35	159 157-161	1365	177 174-182	22/21
4.50	39:14	4:21	8:42	159 156-161	1384	175 118-180	22/22
5.00	43:45	4:31	9:02	159 157-161	1437	175 172-182	25/20
5.50	48:08	4:23	8:46	159 156-161	1395	175 172-178	28/23
6.00	52:45	4:37	9:15	159 157-161	1470	175 172-180	20/30
6.50	57:24	4:38	9:17	157 155-159	1457	176 172-180	64/56
7.00	1:01:52	4:28	8:56	158 156-159	1411	175 172-178	42/48
7.50	1:06:43	4:51	9:43	158 156-160	1535	177 118-182	42/64
8.00	1:10:58	4:15	8:30	161 158-162	1368	178 174-182	73/55
8.50	1:15:21	4:23	8:46	161 160-163	1410	178 176-182	77/66
9.00	1:19:50	4:29	8:58	162 161-164	1453	179 174-184	68/85
9.50	1:24:12	4:22	8:44	164 161-167	1432	179 176-182	64/56
10.00	1:28:39	4:27	8:54	163 160-166	1452	176 174-178	47/43
10.03	1:28:57	18	10:39	161 161-162	1713	177 174-180	0/3

Heart

156/167max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 578m, Range 74m, Flat prediction 1:29:09

Elevation Graph

Biggest Climbs (m)	Min/mi
42 13.3%	8:32
42 14.9%	9:24
35 10.8%	8:22
21 16.2%	9:07
18 17.3%	8:26
16 9.0%	8:38
See your biggest climbs

Cadence

175 (184 max) Stride Length: 104cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.7	175	10	1:28:43	8:52
Walk	0.3	118	0	14	8:38

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:52	7:30	54.01%	More
800m	3:56	7:54	56.72%	More
1km	5:06	8:13	56.88%	More
Mile	8:17	8:17	59.55%	More
5k	26:40	8:35	64.65%	More
5 miles	43:28	8:42	64.79%	More
10k	54:32	8:47	64.67%	More
10 miles	1:28:36	8:52	65.68%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:04	7:04	69.81
5km	24:32	7:54	70.26
5M	41:23	8:17	68.04
10km	52:33	8:27	67.12
10M	1:28:38	8:52	65.66
Half	1:59:16	9:06	63.77
20M	3:09:51	9:30	63.14
Mara	4:15:25	9:45	62.23

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