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Fri 7th Apr 2023 at 10:00am by Alun

Run > Race
  • breezy
  • warm
  • Time
    1:07:59
  • Miles
    10.01
  • Min/mi
    6:47
  • Pacing
    97.4%
  • WAVA
    75.74
  • Stride(cm)
    150
  • Cals
    1043
  • Watts
    415
  • Cadence
    158
  • BPM
    157
  • %MHR
    90.3
  • B/mi
    1067
  • Asc(m)
    134
  • Surface
    Road

Notes & Comments

Folkestone 10 Mile
Hoped to go out at around 4 minutes per km but realised quite early on that this was rather optimistic, settled instead for more like 4:12 per km and hung on as best as I could.
Went through halfway in 33:37, faded slightly at the end and eased across the line in 67:58 or thereabouts.
5 minutes slower than last year but I'll take that at the moment! 🏃🏻💪

Split Summary
===
1) 0.62mi - 3:59(6:25/mi) 145/157bpm [929b/mi] 57cal 439/554W
2) 0.62mi - 4:05(6:35/mi) 154/158bpm [1013b/mi] 62cal 397/449W
3) 0.62mi - 4:13(6:48/mi) 153/156bpm [1040b/mi] 64cal 392/425W
4) 0.62mi - 4:16(6:53/mi) 153/156bpm [1052b/mi] 64cal 385/501W
5) 0.62mi - 4:17(6:53/mi) 153/156bpm [1053b/mi] 64cal 400/572W
6) 0.62mi - 4:14(6:49/mi) 157/158bpm [1071b/mi] 65cal 401/533W
7) 0.62mi - 4:15(6:51/mi) 157/161bpm [1076b/mi] 65cal 397/437W
8) 0.62mi - 4:17(6:53/mi) 157/160bpm [1082b/mi] 66cal 405/460W
9) 0.62mi - 4:14(6:48/mi) 159/162bpm [1081b/mi] 65cal 426/620W
10) 0.62mi - 4:14(6:49/mi) 160/164bpm [1090b/mi] 66cal 419/565W
11) 0.62mi - 4:12(6:46/mi) 160/163bpm [1082b/mi] 66cal 414/604W
12) 0.62mi - 4:17(6:53/mi) 160/164bpm [1102b/mi] 67cal 447/608W
13) 0.62mi - 4:11(6:44/mi) 161/168bpm [1085b/mi] 66cal 407/596W
14) 0.62mi - 4:12(6:46/mi) 162/166bpm [1096b/mi] 66cal 446/619W
15) 0.62mi - 4:14(6:48/mi) 161/165bpm [1096b/mi] 66cal 415/535W
16) 0.62mi - 4:19(6:57/mi) 160/163bpm [1112b/mi] 67cal 440/582W
17) 0.07mi - 29(7:00/mi) 159/161bpm [1114b/mi] 7cal 498/539W
3:59 4:05 4:13 4:16 4:17 4:14 4:15 4:17 4:14 4:14 4:12 4:17 4:11 4:12 4:14 4:19 29

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
0.50 3:12 3:12 6:23 143 89-157 913 165 92-174 447 34-554 9/6
1.00 6:27 3:15 6:30 154 152-157 1002 162 160-164 388 349-440 1/13
1.50 9:49 3:22 6:45 153 150-158 1032 160 158-160 408 350-449 4/9
2.00 13:15 3:25 6:51 153 151-156 1048 159 156-162 390 323-501 7/15
2.50 16:40 3:26 6:52 153 151-156 1050 159 156-162 382 355-427 6/14
3.00 20:08 3:27 6:54 153 150-156 1057 158 156-162 397 338-572 5/12
3.50 23:31 3:23 6:46 156 154-158 1056 159 158-162 392 353-465 5/11
4.00 26:56 3:26 6:51 157 155-161 1076 158 156-160 411 358-533 7/9
4.50 30:24 3:28 6:55 157 155-161 1087 157 156-158 399 356-460 7/5
5.00 33:50 3:26 6:52 157 154-160 1078 157 156-158 405 375-445 8/9
5.50 37:14 3:24 6:48 159 157-162 1081 158 150-164 435 308-620 16/14
6.00 40:39 3:25 6:50 160 157-162 1093 157 152-160 411 350-565 11/16
6.50 44:01 3:22 6:45 160 157-164 1079 157 154-158 413 339-498 10/13
7.00 47:26 3:25 6:49 160 158-163 1092 157 156-158 435 368-608 16/8
7.50 50:52 3:26 6:53 160 157-164 1100 156 154-158 431 319-601 14/15
8.00 54:15 3:23 6:46 161 159-165 1088 156 154-158 414 315-596 13/18
8.50 57:35 3:20 6:40 162 160-168 1080 158 150-162 431 343-619 13/14
9.00 1:01:00 3:25 6:50 161 158-163 1099 157 154-160 441 370-535 18/9
9.50 1:04:26 3:26 6:53 161 159-165 1107 156 154-160 409 319-531 13/16
10.00 1:07:55 3:29 6:59 160 156-162 1116 155 152-158 458 397-582 20/8
10.01 1:07:59 4 7:07 160 159-160 1140 156 156-156 524 519-527 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    157 avge / 168 max Delete HR Trace

  • Cadence Distribution

    158 avge / 174 max Stride Length: 150cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 100.0 158 10 1:07:58 6:47
    Walk 0.0 111 0 1 11:05

  • Power Distribution

    415W (620 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:33 6:15 55.32% More
    800m 3:10 6:22 64.43% More
    1km 3:58 6:24 67.54% More
    Mile 6:26 6:26 72.00% More
    5k 20:50 6:42 73.63% More
    5 miles 33:49 6:46 74.05% More
    10k 42:05 6:46 74.37% More
    10 miles 1:07:55 6:47 75.74% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:49 5:49 79.67
    5km 19:29 6:16 78.73
    5M 32:24 6:29 77.30
    10km 40:51 6:34 76.61
    10M 1:07:55 6:48 75.73
    Half 1:30:37 6:55 74.95
    20M 2:22:22 7:07 74.69
    Mara 3:09:57 7:15 74.88
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