10.0km
distance
49:16
time
4:55/km
avg pace
173bpm
avg hr
in his words
My first 10k was here last November - and I trained bloody hard for it to get 57mins; no training other than my classes, pilates, and weights sessions, and 7 months later I'm managing 49mins in the boiling sun - I'm so proud! Charlotte & Dean smashing it too, the trio 💪
— JAMES KING
the route.
km by km.
- km 1 4:19 fastest −0:36
- km 2 4:34 −0:21
- km 3 4:43 −0:12
- km 4 4:46 −0:09
- km 5 4:54 −0:01
- km 6 4:55 −0:01
- km 7 5:04 +0:09
- km 8 5:05 +0:10
- km 9 5:19 +0:23
- last 1.0 5:35 +0:40
up and down.
best efforts.
- 400m 1:37 best 1:30
- 1K 4:16 best 4:08
- 1 Mile 7:03 best 6:48
- 5K 23:13 best 21:43
- 10K 49:11 best 47:30
lifetime running
315.3km
184.7 km to 500
the heart.
108bpm
min
173bpm
avg
184bpm
max
+15bpm
drift
minutes per zone · 48 min
- Z1 Zone 1 (Recovery)
- Z2 Zone 2 (Endurance)
- Z3 Zone 3 (Tempo)
- Z4 Zone 4 (Threshold)
- Z5 Zone 5 (VO2 Max)
· Cadence ·
86rpm
avg
92rpm
max
· Power ·
340W
avg
345W
normalized
602W
max
1005kJ
work
· Goals ·
Weekly · 20 km10/20 km
0 days leftbehind ✗
the fine print
- calories
- 713kcal≈ 2.5 slice of pizza
- effort
- 100/100all-out
- training load
- 161trimpvery hard
- recover in
- 76h
- active streak
- 2daysbest 63
- weather
- 20°Crain