Run > Race

12th Dec 2021 at 9:31am by Ebb

58:20
Time
6.22
Miles
9:23
Min/mi
56.27
WAVA
586
Cals
179
Cadence
159
bpm
Road
Surface

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Notes & Comments

4 comments

Bolsover 10k. Took it at a steadier pace than last week and felt comfortable throughout,. Enjoyable race and pleased with sub 60.
Split Summary
===
1) 1m - 9:44(9:44/m) 141/155bpm [1372b/mi] 87cal
2) 1m - 9:20(9:20/m) 156/163bpm [1456b/mi] 91cal
3) 1m - 9:21(9:21/m) 162/166bpm [1516b/mi] 95cal
4) 1m - 9:30(9:30/m) 166/169bpm [1577b/mi] 99cal
5) 1m - 9:18(9:18/m) 166/171bpm [1543b/mi] 97cal
6) 1m - 9:11(9:11/m) 167/171bpm [1535b/mi] 97cal
7) 0.22m - 1:56(8:35/m) 168/171bpm [1442b/mi] 20cal

9:44 9:20 9:21 9:30 9:18 9:11 1:56

	Evangel You took it more steady, but it's still a good time; well done.
	Ebb Thanks Evangel. I was surprised to get under an hour. It felt much easier than last week.
	Evangel I somehow recall that some years back there was a rather interesting but controversial man who was MP for Bolsover!
	Ebb Yes, you're right - Dennis Skinner aka "the Beast of Bolsover"!

Pace

17%

68%

13%

Splits

#	Time	Split	Miles	Mins/mi	HR bpm	Beats/mi	Cadence rpm	Ascent mtrs
1	2:34	2:34	0.25	10:16	116 83-138	1192	180 174-184	9/5
2	4:55	2:21	0.50	9:24	143 133-148	1344	181 176-184	12/2
3	7:19	2:24	0.75	9:37	150 148-153	1442	179 178-184	7/20
4	9:45	2:26	1.00	9:44	153 152-155	1490	179 176-182	8/8
5	12:06	2:21	1.25	9:23	151 147-159	1416	178 176-180	8/12
6	14:23	2:17	1.50	9:07	159 153-163	1449	177 176-180	9/10
7	16:43	2:21	1.75	9:23	156 150-160	1463	179 176-184	10/15
8	19:05	2:22	2.00	9:27	157 156-159	1483	179 178-180	4/11
9	21:32	2:27	2.25	9:47	162 160-164	1586	179 176-180	9/9
10	23:54	2:22	2.50	9:27	159 158-163	1504	180 176-182	6/8
11	26:13	2:19	2.75	9:17	161 160-164	1495	179 176-182	4/8
12	28:27	2:14	3.00	8:55	164 163-166	1463	177 172-180	15/10
13	30:53	2:27	3.25	9:46	166 164-167	1621	178 176-180	7/14
14	33:15	2:21	3.50	9:26	166 165-168	1565	180 178-182	16/3
15	35:37	2:22	3.75	9:28	166 162-169	1571	178 176-180	15/10
16	37:57	2:20	4.00	9:20	166 161-168	1549	179 176-180	8/8
17	40:15	2:18	4.25	9:12	164 160-168	1509	177 172-180	8/10
18	42:35	2:20	4.50	9:20	165 162-169	1539	178 176-180	16/17
19	44:58	2:23	4.75	9:33	168 164-169	1604	180 178-184	10/7
20	47:16	2:18	5.00	9:10	168 165-171	1541	181 178-184	13/12
21	49:35	2:19	5.25	9:17	166 163-168	1542	180 178-184	6/7
22	51:53	2:18	5.50	9:11	167 165-170	1533	179 178-182	14/8
23	54:09	2:16	5.75	9:05	167 164-170	1517	178 176-182	13/18
24	56:26	2:17	6.00	9:08	169 166-171	1544	180 178-182	10/4
25	58:21	1:55	6.22	8:35	168 165-171	1442	180 178-184	9/12

Heart

12%

63%

17%

159bpm (171 max)

Heart Rate Chart

Elevation

Asc 200m, Range 36m

Elevation Graph

Biggest Climbs (m)	Min/mi
14 3.9%	9:33
14 3.5%	9:36
13 4.0%	9:33
See your biggest climbs

Cadence

179 (184 max)

Cadence Chart

Cadence Bands

Kit

Benchmarks

Distance	Time	Mins/mi	WAVA	VO₂max	Fastest
400m	2:08	8:35	43.64%	28.1	More
800m	4:25	8:53	46.37%	28.8	More
1km	5:34	8:57	46.02%	29.3	More
Mile	9:01	9:01	52.62%	30.6	More
5k	28:47	9:16	55.08%	32.4	More
5 miles	46:31	9:18	56.03%	33.2	More
10k	58:14	9:22	56.26%	33.4	More

Predictions

Best WAVA 56.72%

Dist	Time	Per Mile	WAVA
1M	8:24	8:24	56.45
5km	27:57	9:00	56.72
5M	46:17	9:15	56.31
10km	58:16	9:23	56.23
10M	1:36:30	9:39	55.58
Half	2:08:28	9:48	54.74
20M	3:21:11	10:04	54.44
Mara	4:27:51	10:13	54.82

Borg Rating of Perceived Exertion






1	2	3	4	5	6	7	8	9	10

Wind Rose

0.31 5% 9:45 NW	1.65 26.5% 9:32 N	0.54 8.7% 9:28 NE
0.56 9% 9:20 W		0.67 10.8% 9:13 E
0.58 9.3% 9:31 SW	1.67 26.8% 9:10 S	0.24 3.8% 9:19 SE

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