cold
-
Time
41:34
-
Miles
6.23
-
Min/mi
6:40
-
Pacing
0%
-
WAVA
66.64
-
Cals
819
-
BPM
159
-
%MHR
85.9
-
B/mi
1061
-
Asc(m)
164
-
Hillscore
2
-
Surface
Road
Notes & Comments
Pretty pleased, despite being quite a way off sub 40 mins! Pretty challenging course, uphill nearly all the way to 5.5km. Tried to control it and save a little for the descent, which I managed pretty well as I was picking up places all the way from about 4k, and no-one came past me. Think it's my second best time for 10k.
Split Summary
====
1) - 0.62m - 4:14(6:48/m) - 154bpm avge - 169bpm max - 80cal
2) - 0.62m - 4:30(7:14/m) - 165bpm avge - 169bpm max - 83cal
3) - 0.62m - 3:54(6:17/m) - 158bpm avge - 165bpm max - 80cal
4) - 0.62m - 4:24(7:05/m) - 158bpm avge - 163bpm max - 84cal
5) - 0.62m - 4:36(7:24/m) - 162bpm avge - 166bpm max - 83cal
6) - 0.62m - 4:13(6:47/m) - 161bpm avge - 164bpm max - 81cal
7) - 0.62m - 3:45(6:02/m) - 157bpm avge - 159bpm max - 81cal
8) - 0.62m - 3:48(6:07/m) - 157bpm avge - 158bpm max - 81cal
9) - 0.62m - 4:16(6:52/m) - 161bpm avge - 164bpm max - 83cal
10) - 0.62m - 3:49(6:08/m) - 163bpm avge - 165bpm max - 81cal
11) - 0.02m - 6(5:46/m) - 165bpm avge - 165bpm max - 2cal
Heart Rate Zone Summary
====
HR Zone: 44-143bpm (Sub 70%): 2.8%
HR Zone: 143-150bpm (71-75%): 0.3%
HR Zone: 150-157bpm (76-80%): 11.5%
HR Zone: 157-164bpm (81-85%): 64.5%
HR Zone: 164-171bpm (86-90%): 20.8%
Pace Zone Summary
====
Pace Zone: 5:00-5:19/mile: 2.1%
Pace Zone: 5:20-5:39/mile: 3.9%
Pace Zone: 5:40-5:59/mile: 13.3%
Pace Zone: 6:00-6:19/mile: 16.3%
Pace Zone: 6:20-6:39/mile: 13.5%
Pace Zone: 6:40-6:59/mile: 14.2%
Pace Zone: 7:00-7:19/mile: 13.2%
Pace Zone: 7:20-7:39/mile: 9.8%
Pace Zone: 7:40-7:59/mile: 6%
Pace Zone: 8:00-8:19/mile: 3%
Pace Zone: 8:20-8:39/mile: 2.5%
4:14 4:30 3:54 4:24 4:36 4:13 3:45 3:48 4:16 3:49 6
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 0.25 |
0 |
0 |
0 |
133 74-165 |
0 |
21/0 |
| 0.50 |
0 |
0 |
0 |
164 160-167 |
0 |
0/8 |
| 0.75 |
0 |
0 |
0 |
166 162-169 |
0 |
2/7 |
| 1.00 |
0 |
0 |
0 |
163 155-168 |
0 |
18/1 |
| 1.25 |
0 |
0 |
0 |
166 161-169 |
0 |
18/0 |
| 1.50 |
0 |
0 |
0 |
160 155-165 |
0 |
1/11 |
| 1.75 |
0 |
0 |
0 |
157 154-159 |
0 |
6/5 |
| 2.00 |
0 |
0 |
0 |
154 152-157 |
0 |
0/18 |
| 2.25 |
0 |
0 |
0 |
159 156-160 |
0 |
6/0 |
| 2.50 |
0 |
0 |
0 |
161 157-162 |
0 |
9/0 |
| 2.75 |
0 |
0 |
0 |
162 160-162 |
0 |
12/0 |
| 3.00 |
0 |
0 |
0 |
163 161-164 |
0 |
14/0 |
| 3.25 |
0 |
0 |
0 |
162 161-165 |
0 |
14/0 |
| 3.50 |
0 |
0 |
0 |
162 160-164 |
0 |
11/1 |
| 3.75 |
0 |
0 |
0 |
158 156-160 |
0 |
0/21 |
| 4.00 |
0 |
0 |
0 |
157 156-158 |
0 |
0/19 |
| 4.25 |
0 |
0 |
0 |
158 156-158 |
0 |
0/8 |
| 4.50 |
28 |
28 |
1:52 |
157 157-158 |
293 |
0/9 |
| 4.75 |
1:57 |
1:29 |
5:55 |
157 156-157 |
930 |
0/16 |
| 5.00 |
3:29 |
1:33 |
6:10 |
157 156-159 |
968 |
0/8 |
| 5.25 |
5:10 |
1:40 |
6:41 |
160 159-161 |
1068 |
2/1 |
| 5.50 |
6:54 |
1:45 |
6:58 |
162 159-163 |
1129 |
10/0 |
| 5.75 |
8:34 |
1:40 |
6:40 |
163 163-165 |
1088 |
5/3 |
| 6.00 |
10:02 |
1:28 |
5:52 |
163 162-165 |
956 |
0/15 |
| 6.23 |
11:29 |
1:27 |
6:14 |
164 163-165 |
1023 |
1/7 |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:38 |
5:38 |
71.19 |
| 5km |
19:27 |
6:16 |
70.09 |
| 5M |
32:42 |
6:32 |
67.70 |
| 10km |
41:27 |
6:40 |
66.62 |
| 10M |
1:09:41 |
6:58 |
65.40 |
| Half |
1:33:35 |
7:09 |
63.89 |
| 20M |
2:28:32 |
7:26 |
63.78 |
| Mara |
3:19:27 |
7:37 |
63.33 |
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