10.2km
distance
51:15
time
5:00/km
avg pace
168bpm
avg hr
in his words
1 year ago today, this was my first paid-for 10k in over a decade. Today, I'm 10 minutes faster despite being 10kg heavier (in a healthy way!), a whole lot happier, and surrounded by more friends than I've ever had. What a beautiful year it's been ❤️ 💪
— JAMES KING
AI note
10.24km in 51.2 mins, averaging 168bpm with a max of 184, and my legs are absolutely knackered. Still chuffed I got round the night 10k.
the route.
km by km.
- km 1 4:39 fastest −0:21 145bpm
- km 2 4:47 −0:13 164bpm
- km 3 4:55 −0:04 166bpm
- km 4 4:56 −0:03 169bpm
- km 5 4:58 −0:02 173bpm
- km 6 5:03 +0:04 173bpm
- km 7 4:52 −0:08 173bpm
- km 8 5:00 +0:01 173bpm
- km 9 5:05 +0:05 172bpm
- km 10 4:39 −0:21 176bpm
- last 0.2 9:28 +4:29
up and down.
best efforts.
- 400m 1:48 best 1:28
- 1K 4:36 best 4:08
- 1 Mile 7:32 best 6:48
- 5K 24:13 best 21:43
- 10K 48:51 best 47:30
lifetime running
973.1km
26.9 km to 1,000
the heart.
97bpm
min
168bpm
avg
184bpm
max
+16bpm
drift
minutes per zone · 49 min
- Z1 Zone 1 (Recovery)
- Z2 Zone 2 (Endurance)
- Z3 Zone 3 (Tempo)
- Z4 Zone 4 (Threshold)
- Z5 Zone 5 (VO2 Max)
· Cadence ·
82spm
avg
89spm
max
· Power ·
357W
avg
364W
normalized
505W
max
1097kJ
work
· Goals ·
Weekly · 20 km15.3/20 km
1 day leftbehind ✗
the fine print
- calories
- 754kcal≈ 2.6 slice of pizza
- effort
- 79/100very hard
- training load
- 150trimpvery hard
- recover in
- 36h
- weather
- 6°Cclear