Sun 12th Dec 2021 at 9:31am by Ebb
Run > Race
-
Time
58:20
-
Miles
6.22
-
Min/mi
9:23
-
Pacing
95%
-
WAVA
55.52
-
Stride(cm)
96
-
Cals
586
-
Cadence
179
-
BPM
159
-
%MHR
84.6
-
B/mi
1491
-
Asc(m)
200
-
Hillscore
4
-
Surface
Road
Notes & Comments
4 comments
Bolsover 10k. Took it at a steadier pace than last week and felt comfortable throughout,. Enjoyable race and pleased with sub 60.
Split Summary
===
1) 1m - 9:44(9:44/m) 141/155bpm [1372b/mi] 87cal
2) 1m - 9:20(9:20/m) 156/163bpm [1456b/mi] 91cal
3) 1m - 9:21(9:21/m) 162/166bpm [1516b/mi] 95cal
4) 1m - 9:30(9:30/m) 166/169bpm [1577b/mi] 99cal
5) 1m - 9:18(9:18/m) 166/171bpm [1543b/mi] 97cal
6) 1m - 9:11(9:11/m) 167/171bpm [1535b/mi] 97cal
7) 0.22m - 1:56(8:35/m) 168/171bpm [1442b/mi] 20cal
9:44 9:20 9:21 9:30 9:18 9:11 1:56
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:55 |
4:55 |
9:50 |
128 83-148 |
1259 |
180 174-184 |
21/8 |
1.00 |
9:45 |
4:50 |
9:41 |
152 148-155 |
1471 |
179 176-184 |
15/28 |
1.50 |
14:23 |
4:37 |
9:15 |
155 147-163 |
1433 |
178 176-180 |
17/22 |
2.00 |
19:05 |
4:42 |
9:25 |
157 150-160 |
1478 |
179 176-184 |
15/25 |
2.50 |
23:54 |
4:49 |
9:37 |
160 158-164 |
1540 |
179 176-182 |
17/16 |
3.00 |
28:27 |
4:33 |
9:06 |
163 160-166 |
1484 |
178 172-182 |
19/18 |
3.50 |
33:15 |
4:48 |
9:36 |
166 164-168 |
1593 |
179 176-182 |
23/16 |
4.00 |
37:57 |
4:42 |
9:24 |
166 161-169 |
1561 |
179 176-180 |
23/19 |
4.50 |
42:35 |
4:38 |
9:16 |
165 160-169 |
1528 |
178 172-180 |
24/27 |
5.00 |
47:16 |
4:41 |
9:22 |
168 164-171 |
1573 |
180 178-184 |
23/19 |
5.50 |
51:53 |
4:37 |
9:14 |
166 163-170 |
1533 |
180 178-184 |
20/15 |
6.00 |
56:26 |
4:33 |
9:07 |
168 164-171 |
1531 |
179 176-182 |
24/23 |
6.22 |
58:21 |
1:55 |
8:35 |
168 165-171 |
1442 |
180 178-184 |
9/12 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:08 |
8:35 |
43.64% |
More |
800m |
4:25 |
8:53 |
46.37% |
More |
1km |
5:34 |
8:57 |
47.92% |
More |
Mile |
9:01 |
9:01 |
50.25% |
More |
5k |
28:47 |
9:16 |
54.96% |
More |
5 miles |
46:31 |
9:18 |
55.50% |
More |
10k |
58:14 |
9:22 |
55.50% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:24 |
8:24 |
53.90 |
5km |
27:57 |
9:00 |
56.60 |
5M |
46:17 |
9:15 |
55.77 |
10km |
58:16 |
9:23 |
55.47 |
10M |
1:36:30 |
9:39 |
55.08 |
Half |
2:08:28 |
9:48 |
53.99 |
20M |
3:21:11 |
10:04 |
54.13 |
Mara |
4:27:51 |
10:13 |
53.77 |
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You took it more steady, but it's still a good time; well done.
Thanks Evangel. I was surprised to get under an hour. It felt much easier than last week.
I somehow recall that some years back there was a rather interesting but controversial man who was MP for Bolsover!
Yes, you're right - Dennis Skinner aka "the Beast of Bolsover"!