Sun 20th Jun 2021 at 10:00am by larkim

Run > Race
  • Time
    41:47
  • Miles
    6.21
  • Min/mi
    6:44
  • Pacing
    94%
  • WAVA
    69.92
  • Stride(cm)
    127
  • Cals
    638
  • Cadence
    189
  • BPM
    167
  • %MHR
    91.3
  • B/mi
    1124
  • Asc(m)
    206
  • Hillscore
    8
  • Surface
    Road

Notes & Comments

Colshaw Hall 10k
Wasn't feeling fast in the run up to this, and hadn't done any tempo or speed work at all. Also weighed about 4kg more than my PB weight.

Set off targeting 41:59 hoping to get to half way at 6:45 pace and be able to pick it up.

First mile was too fast, but not from an effort perspective. Held back from overtaking Richard H and used the downhill for free speed, and was cautious on the uphill.

Couple of steady miles to half way I got the pace back under control and started to feel empty legs around half way. Avoided charging down the hill and up the other side to avoid tipping the HR over into vomit territory and once it flattened out steadied myself against other runners but had no capacity to go any faster.

Dug in up the finish line to hold a place, but was soon vomitting over the crash barriers once I'd finished. Maybe the beetroot isn't great for a stable stomach?

Happy enough with sub 42, on to Helen Tipping 10k to see if I can get close to 40:59

Split Summary
===
1) 1m - 6:16(6:16/m) 156/166bpm [978b/mi] 84cal 9.57/10.6mph
2) 1m - 6:46(6:46/m) 166/168bpm [1122b/mi] 102cal 8.87/10.62mph
3) 1m - 6:46(6:46/m) 169/170bpm [1143b/mi] 104cal 8.87/9.18mph
4) 1m - 6:51(6:51/m) 171/172bpm [1170b/mi] 106cal 8.77/9.37mph
5) 1m - 6:47(6:47/m) 171/173bpm [1161b/mi] 107cal 8.84/10.02mph
6) 1m - 6:39(6:39/m) 173/175bpm [1151b/mi] 107cal 9.02/9.31mph
7) 0.27m - 1:43(6:28/m) 175/176bpm [1130b/mi] 28cal 9.29/9.37mph
6:16 6:46 6:46 6:51 6:47 6:39 1:43
Pin Map
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0mi in 0

Pace

10% 30% 52% 8%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.13 45 45 5:59 123 94-145 736 182 134-192
0.25 1:29 44 5:51 150 147-153 877 188 186-190
0.38 2:18 49 6:34 157 153-159 1031 190 188-192
0.50 3:07 49 6:28 160 160-161 1036 189 188-190
0.63 3:54 48 6:21 163 162-163 1036 189 188-192
0.75 4:40 46 6:07 163 163-165 998 170 128-194
0.88 5:30 50 6:40 164 164-165 1092 189 188-190
1.00 6:16 46 6:05 165 165-166 1005 187 182-190
1.13 7:05 49 6:32 164 163-164 1071 174 128-188
1.25 8:02 57 7:35 166 165-167 1260 186 184-186
1.38 8:51 50 6:38 168 167-168 1115 187 184-190
1.50 9:43 51 6:50 167 166-167 1141 188 184-190
1.63 10:33 50 6:43 167 166-168 1122 190 188-192
1.75 11:22 49 6:29 167 166-168 1083 189 186-190
1.88 12:11 49 6:35 166 166-166 1092 187 184-190
2.00 13:01 51 6:44 166 166-167 1118 188 186-190
2.13 13:52 51 6:45 168 168-169 1133 187 186-190
2.25 14:42 50 6:37 168 167-168 1112 190 186-194
2.38 15:34 52 6:56 168 167-169 1164 188 186-192
2.50 16:24 50 6:41 169 169-170 1128 188 186-190
2.63 17:13 49 6:31 169 169-169 1101 190 186-192
2.75 18:05 52 6:56 169 168-169 1172 190 186-192
2.88 18:57 52 6:55 168 168-169 1163 190 188-192
3.00 19:47 51 6:46 169 169-169 1144 189 186-190
3.13 20:39 52 6:53 169 169-169 1163 189 186-192
3.25 21:30 51 6:49 169 169-170 1152 191 190-192
3.38 22:22 52 6:59 171 171-171 1195 189 188-190
3.50 23:13 50 6:41 171 171-171 1142 191 188-194
3.63 24:03 51 6:44 171 171-172 1153 192 190-194
3.75 24:52 49 6:29 172 171-172 1114 191 190-194
3.88 25:45 53 7:06 171 170-172 1215 188 182-192
4.00 26:38 53 7:04 171 170-171 1207 189 188-192
4.13 27:30 52 6:58 171 171-172 1191 190 188-192
4.25 28:17 47 6:18 171 171-172 1077 188 186-190
4.38 29:02 45 6:00 169 168-170 1013 187 184-192
4.50 29:49 47 6:13 169 168-169 1050 189 186-192
4.63 30:47 58 7:47 171 169-173 1331 187 184-192
4.75 31:45 57 7:38 172 172-173 1312 187 186-190
4.88 32:36 52 6:54 172 172-173 1186 189 186-192
5.00 33:26 49 6:34 172 172-173 1130 191 190-192
5.13 34:16 51 6:46 172 171-173 1164 192 188-194
5.25 35:06 50 6:42 173 173-173 1158 191 188-192
5.38 35:57 50 6:44 173 173-173 1164 190 188-190
5.50 36:48 51 6:48 174 174-174 1184 191 188-192
5.63 37:38 50 6:37 174 173-174 1150 191 188-194
5.75 38:27 50 6:39 173 173-174 1149 192 190-196
5.88 39:16 48 6:28 173 173-174 1118 193 190-196
6.00 40:04 48 6:26 174 174-175 1120 193 192-196
6.13 40:53 48 6:27 174 174-174 1122 193 190-194
6.25 41:41 49 6:30 175 174-176 1137 196 194-196
6.26 41:47 6 6:35 176 176-176 1158 196 196-196

Heart

167/176max
  • Show Beats/Mile

Cadence

189 (196 max) Stride Length: 127cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 98.8 189 6.2 41:16 6:40
Walk 1.2 130 0.1 31 6:46

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:27 5:49 56.27% More
800m 3:04 6:11 62.04% More
1km 3:52 6:13 64.36% More
Mile 6:14 6:14 67.87% More
5k 20:31 6:36 70.12% More
5 miles 33:24 6:41 70.06% More
10k 41:26 6:40 70.51% More

Predictions

Dist Time Per Mile WAVA
1M 5:46 5:46 73.30
5km 19:43 6:21 72.93
5M 33:02 6:36 70.84
10km 41:49 6:44 69.87
10M 1:10:03 7:00 68.92
Half 1:33:52 7:10 67.51
20M 2:28:31 7:26 67.62
Mara 3:19:02 7:36 67.28

Fetch Miles

6:35 Jodrell Bank
6:48 Cote du Peover
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