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Sun 16th Apr 2023 at 10:29am by ascoey
Run > Race
-
Time
1:17:50
-
Miles
7.53
-
Min/mi
10:20
-
Pacing
87.1%
-
WAVA
46.66
-
Stride(cm)
97
-
Cals
1371
-
Cadence
161
-
BPM
136
-
%MHR
80.7
-
B/mi
1410
-
Asc(m)
256
-
Hillscore
12
-
Surface
Road
Notes & Comments
Marnhull 12k.
Finished with my acceptable limit! Decided that 6:30 pace was fine and came home in 6:25 (because of the extra 120m I seemed to accumulate somewhere, 1:18 would be 6:30 for exactly 12k - however, still came in under...)
10k time virtually identical to Monday, despite more hills and a little bit more walking! So, that's encouraging.
Lots of downhill in the first 2k
Would imagine I'll be 10 minutes quicker next year. Well, hopefully...
Split Summary
===
1) 7.53mi - 1:17:50(10:20/mi) 137/148bpm [1415b/mi] 1371cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:23 |
2:23 |
9:31 |
109 75-124 |
1038 |
164 158-168 |
6/15 |
0.50 |
4:45 |
2:22 |
9:28 |
124 119-126 |
1175 |
163 158-166 |
13/12 |
0.75 |
7:05 |
2:20 |
9:22 |
125 120-131 |
1170 |
166 160-170 |
6/17 |
1.00 |
9:38 |
2:33 |
10:12 |
131 129-132 |
1337 |
164 162-166 |
7/6 |
1.25 |
12:02 |
2:24 |
9:34 |
127 125-129 |
1216 |
164 160-168 |
9/19 |
1.50 |
14:41 |
2:39 |
10:37 |
134 127-139 |
1422 |
166 162-172 |
15/4 |
1.75 |
17:10 |
2:29 |
9:57 |
137 135-139 |
1363 |
166 162-170 |
11/10 |
2.00 |
19:44 |
2:33 |
10:13 |
137 136-140 |
1400 |
165 162-168 |
8/3 |
2.25 |
22:08 |
2:25 |
9:39 |
136 133-137 |
1312 |
165 162-168 |
6/7 |
2.50 |
24:34 |
2:26 |
9:43 |
136 132-139 |
1321 |
166 162-170 |
5/8 |
2.75 |
27:02 |
2:27 |
9:50 |
137 135-140 |
1346 |
166 162-170 |
9/13 |
3.00 |
29:47 |
2:46 |
11:03 |
141 137-143 |
1558 |
162 118-174 |
7/6 |
3.25 |
32:25 |
2:38 |
10:32 |
142 139-144 |
1496 |
161 114-174 |
15/11 |
3.50 |
35:26 |
3:00 |
12:02 |
140 136-144 |
1684 |
144 82-168 |
28/5 |
3.75 |
37:58 |
2:32 |
10:08 |
141 139-143 |
1430 |
159 80-170 |
13/20 |
4.00 |
40:14 |
2:16 |
9:04 |
137 134-140 |
1243 |
166 162-168 |
2/22 |
4.25 |
42:35 |
2:21 |
9:25 |
139 137-141 |
1310 |
168 166-172 |
6/9 |
4.50 |
45:07 |
2:32 |
10:08 |
140 137-142 |
1419 |
163 120-172 |
4/7 |
4.75 |
47:45 |
2:38 |
10:30 |
139 135-142 |
1460 |
160 120-174 |
9/8 |
5.00 |
50:21 |
2:36 |
10:24 |
141 137-143 |
1466 |
160 114-172 |
6/7 |
5.25 |
53:44 |
3:23 |
13:31 |
138 135-140 |
1865 |
131 86-174 |
26/3 |
5.50 |
56:18 |
2:35 |
10:19 |
139 137-143 |
1433 |
163 108-172 |
11/12 |
5.75 |
58:56 |
2:38 |
10:33 |
141 137-143 |
1488 |
161 114-174 |
6/14 |
6.00 |
1:01:18 |
2:22 |
9:26 |
140 140-141 |
1321 |
167 164-170 |
6/12 |
6.25 |
1:03:56 |
2:38 |
10:32 |
142 139-143 |
1496 |
160 118-172 |
10/8 |
6.50 |
1:06:33 |
2:37 |
10:28 |
140 138-142 |
1466 |
159 82-228 |
13/14 |
6.75 |
1:09:36 |
3:03 |
12:12 |
141 134-143 |
1721 |
153 112-170 |
12/3 |
7.00 |
1:12:01 |
2:25 |
9:41 |
139 136-141 |
1346 |
166 118-172 |
8/11 |
7.25 |
1:14:58 |
2:56 |
11:45 |
144 141-147 |
1692 |
157 110-172 |
20/8 |
7.50 |
1:17:33 |
2:35 |
10:21 |
146 143-148 |
1510 |
165 114-176 |
12/9 |
7.53 |
1:17:50 |
17 |
8:35 |
148 148-148 |
1272 |
172 168-174 |
0/1 |
Elevation
Biggest Climbs (m) |
Min/mi |
28 7.6% |
12:09
|
28 7.8% |
13:43
|
15 6.9% |
12:09
|
13 7.2% |
9:34
|
12 3.1% |
10:17
|
11 7.1% |
11:25
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
88.5 |
166 |
7 |
1:08:52 |
9:54 |
Walk |
11.5 |
112 |
0.6 |
8:58 |
15:31 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:12 |
8:50 |
37.58% |
More |
800m |
4:29 |
9:01 |
43.21% |
More |
1km |
5:41 |
9:09 |
44.82% |
More |
Mile |
9:34 |
9:34 |
45.78% |
More |
5k |
30:59 |
9:58 |
47.15% |
More |
5 miles |
50:17 |
10:03 |
47.33% |
More |
10k |
1:03:20 |
10:12 |
46.91% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:33 |
8:33 |
51.25 |
5km |
29:33 |
9:31 |
49.43 |
5M |
49:44 |
9:57 |
47.86 |
10km |
1:03:05 |
10:09 |
47.10 |
10M |
1:46:09 |
10:37 |
45.94 |
Half |
2:22:38 |
10:53 |
45.11 |
20M |
3:46:34 |
11:20 |
44.40 |
Mara |
5:04:25 |
11:37 |
44.16 |
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