-
Time
44:35
-
Miles
6.25
-
Min/mi
7:08
-
Pacing
95%
-
WAVA
71.28
-
Stride(cm)
119
-
Cals
568
-
Cadence
189
-
BPM
166
-
%MHR
84.6
-
B/mi
1182
-
Asc(m)
33
-
Surface
Road
Notes & Comments
7 comments
Aiming for 4.20 pace.
Side head wind from 3k, head wind from 5k and trying to make the most of back side wind from 7k.
Didn't work hard enough early on but pleased overall considering the lack of racing and speed work.
Official time 44.33, 33rd overall of 211, 8th male vet, 30th male.
1) 0.62m - 4:24(7:05/m) 150/171bpm [1063b/mi] 39cal 8.46/9.7mph
2) 0.62m - 4:24(7:05/m) 160/165bpm [1132b/mi] 55cal 8.48/9.1mph
3) 0.62m - 4:27(7:09/m) 165/169bpm [1181b/mi] 57cal 8.38/8.74mph
4) 0.62m - 4:31(7:16/m) 167/170bpm [1213b/mi] 59cal 8.26/9.15mph
5) 0.62m - 4:31(7:16/m) 169/171bpm [1227b/mi] 60cal 8.26/8.7mph
6) 0.62m - 4:32(7:18/m) 171/173bpm [1249b/mi] 61cal 8.22/8.79mph
7) 0.62m - 4:32(7:18/m) 171/174bpm [1249b/mi] 61cal 8.21/8.82mph
8) 0.62m - 4:34(7:21/m) 169/172bpm [1241b/mi] 60cal 8.17/8.91mph
9) 0.62m - 4:23(7:03/m) 171/173bpm [1205b/mi] 58cal 8.51/9.09mph
10) 0.62m - 4:07(6:37/m) 174/180bpm [1153b/mi] 56cal 9.06/12.03mph
11) 0.03m - 10(4:50/m) 181/181bpm [874b/mi] 2cal 12.43/12.03mph
4:24 4:24 4:27 4:31 4:31 4:32 4:32 4:34 4:23 4:07 10
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:47 |
1:47 |
7:07 |
144 97-163 |
1024 |
190 144-194 |
0/0 |
0.50 |
3:34 |
1:47 |
7:08 |
150 146-156 |
1071 |
190 190-192 |
1/0 |
0.75 |
5:21 |
1:47 |
7:09 |
159 153-171 |
1136 |
190 190-190 |
1/0 |
1.00 |
7:06 |
1:45 |
6:59 |
161 155-165 |
1123 |
191 190-194 |
0/0 |
1.25 |
8:53 |
1:48 |
7:10 |
162 161-163 |
1161 |
189 188-190 |
2/0 |
1.50 |
10:41 |
1:48 |
7:11 |
164 163-166 |
1178 |
189 188-190 |
3/0 |
1.75 |
12:28 |
1:47 |
7:09 |
166 162-167 |
1187 |
190 190-190 |
0/0 |
2.00 |
14:14 |
1:45 |
7:01 |
168 160-170 |
1180 |
192 190-192 |
1/1 |
2.25 |
16:03 |
1:50 |
7:19 |
167 166-168 |
1222 |
190 188-190 |
0/2 |
2.50 |
17:53 |
1:50 |
7:18 |
168 166-169 |
1228 |
189 188-192 |
1/1 |
2.75 |
19:42 |
1:49 |
7:15 |
170 169-171 |
1233 |
191 190-192 |
1/1 |
3.00 |
21:32 |
1:50 |
7:19 |
169 168-170 |
1237 |
189 188-190 |
1/0 |
3.25 |
23:21 |
1:50 |
7:19 |
170 169-171 |
1243 |
190 190-192 |
0/1 |
3.50 |
25:11 |
1:50 |
7:21 |
171 165-172 |
1256 |
190 188-190 |
3/0 |
3.75 |
27:01 |
1:49 |
7:17 |
171 170-172 |
1244 |
188 188-190 |
4/2 |
4.00 |
28:48 |
1:48 |
7:10 |
172 171-173 |
1233 |
188 186-190 |
0/2 |
4.25 |
30:39 |
1:51 |
7:25 |
170 169-172 |
1260 |
188 186-190 |
0/2 |
4.50 |
32:29 |
1:50 |
7:20 |
171 169-172 |
1254 |
187 186-190 |
0/1 |
4.75 |
34:20 |
1:50 |
7:22 |
168 163-169 |
1236 |
186 186-186 |
0/3 |
5.00 |
36:09 |
1:49 |
7:18 |
169 168-171 |
1232 |
187 184-190 |
3/0 |
5.25 |
37:56 |
1:47 |
7:07 |
171 170-172 |
1217 |
188 186-190 |
0/1 |
5.50 |
39:41 |
1:45 |
7:00 |
171 170-172 |
1197 |
189 188-190 |
0/2 |
5.75 |
41:25 |
1:44 |
6:57 |
173 171-174 |
1201 |
189 188-190 |
0/0 |
6.00 |
43:09 |
1:44 |
6:56 |
174 173-175 |
1207 |
190 188-190 |
0/1 |
6.25 |
44:37 |
1:28 |
5:55 |
177 174-181 |
1046 |
196 190-206 |
1/1 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:28 |
5:55 |
58.71% |
More |
800m |
3:12 |
6:26 |
64.20% |
More |
1km |
4:03 |
6:31 |
66.07% |
More |
Mile |
6:42 |
6:42 |
67.78% |
More |
5k |
22:05 |
7:06 |
70.07% |
More |
5 miles |
35:45 |
7:09 |
70.66% |
More |
10k |
44:20 |
7:08 |
71.23% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:15 |
6:15 |
72.67 |
5km |
21:04 |
6:47 |
73.44 |
5M |
35:06 |
7:01 |
71.96 |
10km |
44:18 |
7:08 |
71.28 |
10M |
1:13:49 |
7:23 |
70.80 |
Half |
1:38:37 |
7:32 |
69.63 |
20M |
2:35:16 |
7:46 |
70.08 |
Mara |
3:27:27 |
7:55 |
69.94 |
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Overall it may not have been as quick as you wanted, but you still have an extremely fast finish - just look at those last 2km.
That's probably because I didn't give it enough in the rest of the race.
A better WAVA than last time FF. Brilliant! And was it over distance at 6.3?
Thanks Steve.
6.25 miles on the Garmin but we were told to stay left so in effect couldn't take the racing line due to open roads.
Solid running, mate.
Not as quick as yourself Kelv.