Sun 12th Dec 2021 at 9:31am by Ebb

Run > Race

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Time
58:20
Miles
6.22
Min/mi
9:23
Pacing
95%
WAVA
55.52
Stride(cm)
96
Cals
586
Cadence
179
BPM
159
%MHR
84.6
B/mi
1491
Asc(m)
200
Hillscore
4
Surface
Road

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

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

Heart

159/171max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 200m, Range 36m, Flat prediction 58:11

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) Stride Length: 96cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	179	6.2	58:21	9:23
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:08	8:35	43.64%	More
800m	4:25	8:53	46.37%	More
1km	5:34	8:57	47.92%	More
Mile	9:01	9:01	50.25%	More
5k	28:47	9:16	54.96%	More
5 miles	46:31	9:18	55.50%	More
10k	58:14	9:22	55.50%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:24	8:24	53.90
5km	27:57	9:00	56.60
5M	46:17	9:15	55.77
10km	58:16	9:23	55.47
10M	1:36:30	9:39	55.08
Half	2:08:28	9:48	53.99
20M	3:21:11	10:04	54.13
Mara	4:27:51	10:13	53.77

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