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

Run > Race

Follow User
0 👍

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

0mi in 0

Pace

10%

30%

52%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
1.55	10:00	10:00	6:26	157 94-168	1011	185 128-194
3.04	20:00	10:00	6:43	168 166-170	1127	189 184-194
4.54	30:00	10:00	6:42	170 168-172	1139	190 182-194
5.99	40:00	10:00	6:51	173 169-175	1186	191 184-196
6.26	41:47	1:47	6:35	175 174-176	1153	194 190-196

Heart

167/176max

Show Beats/Mile

BPM
WHR
MHR
Bands

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

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry