Sun 12th Dec 2021 at 9:31am by Ebb

Run > Race

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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

	Evangel You took it more steady, but it's still a good time; well done.
	Ebb Thanks Evangel. I was surprised to get under an hour. It felt much easier than last week.
	Evangel I somehow recall that some years back there was a rather interesting but controversial man who was MP for Bolsover!
	Ebb Yes, you're right - Dennis Skinner aka "the Beast of Bolsover"!

Pace

17%

68%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.03	10:00	10:00	9:42	139 83-155	1349	180 174-184	40/36
2.09	20:00	10:00	9:25	156 147-163	1469	178 176-184	33/53
3.16	30:00	10:00	9:20	162 158-167	1513	179 172-182	42/40
4.22	40:00	10:00	9:25	166 161-169	1563	179 174-182	50/31
5.30	50:00	10:00	9:17	167 160-171	1551	180 172-184	47/44
6.22	58:21	8:21	9:03	168 164-171	1521	179 176-184	45/45

Heart

159/171max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 200m, Range 36m, Flat prediction 58:11

Elevation Graph

Biggest Climbs (m)	Min/mi
14 3.9%	9:33
14 3.5%	9:36
13 4.0%	9:33
See your biggest climbs

Cadence

179 (184 max) Stride Length: 96cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	179	6.2	58:21	9:23
Walk	0.0	0	0	0	NAN:00:00

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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