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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
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
Power
0
-
HR
0
0mi in 0
|
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 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
100.0 |
158 |
10 |
1:07:58 |
6:47 |
| Walk |
0.0 |
111 |
0 |
1 |
11:05 |
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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