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.
0.50 3:07 3:07 6:13 143 94-161 890 186 134-192
1.00 6:16 3:09 6:18 164 162-166 1034 184 128-194
1.50 9:43 3:27 6:54 166 163-168 1145 183 128-190
2.00 13:02 3:19 6:38 166 166-168 1101 189 184-192
2.50 16:24 3:22 6:44 168 167-170 1132 188 186-194
3.00 19:47 3:24 6:47 169 168-169 1147 189 186-192
3.50 23:12 3:25 6:50 170 169-171 1163 190 186-194
4.00 26:38 3:25 6:51 171 170-172 1171 190 182-194
4.50 29:49 3:11 6:22 170 168-172 1082 189 184-192
5.00 33:25 3:36 7:12 172 169-173 1239 189 184-192
5.50 36:48 3:23 6:46 173 171-174 1171 191 188-194
6.00 40:04 3:16 6:32 174 173-175 1137 192 188-196
6.26 41:47 1:43 6:29 175 174-176 1135 195 190-196

Heart

167/176max
  • Show Beats/Mile

Cadence

189 (196 max) Stride Length: 127cm Run: 98.3% Walk: 1.7%
Cadence Chart
Cadence Bands

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

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