Fri 14th Jul 2017 at 7:00pm by Hawkins

Run > Race

warm

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Time
43:59
Miles
6.23
Min/mi
7:04
Pacing
92.7%
WAVA
61.65
Stride(cm)
123
Cals
765
Cadence
185
BPM
169
%MHR
81.3
B/mi
1194
Asc(m)
42
Surface
Road

Notes & Comments

An absolutely brutal Walkington 10k. I probably lost about 45 seconds with foot cramps and stomach troubles.

Split Summary
===
1) 1m - 6:48(6:48/m) 140/157bpm 94cal 8.81/9.43mph
2) 1m - 7:43(7:43/m) 165/176bpm 129cal 7.78/8.45mph
3) 1m - 6:58(6:58/m) 175/184bpm 125cal 8.62/9.2mph
4) 1m - 6:53(6:53/m) 178/191bpm 126cal 8.72/9.37mph
5) 1m - 7:04(7:04/m) 178/190bpm 129cal 8.5/9.41mph
6) 1m - 6:59(6:59/m) 183/192bpm 132cal 8.6/9.29mph
7) 0.23m - 1:33(6:42/m) 186/190bpm 30cal 8.96/10.33mph

6:48 7:43 6:58 6:53 7:04 6:59 1:33

Pace

10%

61%

29%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	1:44	1:44	6:56	123 88-156	853	182 178-186
0.50	3:25	1:41	6:42	145 140-155	973	183 180-186
0.75	5:01	1:36	6:24	144 141-147	922	184 182-188
1.00	6:48	1:48	7:11	146 142-149	1048	182 180-186
1.25	8:39	1:50	7:21	150 138-171	1103	183 182-186
1.50	10:30	1:51	7:26	171 167-176	1270	183 180-186
1.75	12:36	2:05	8:22	168 164-172	1406	180 178-182
2.00	14:31	1:55	7:41	173 169-176	1329	183 180-186
2.25	16:21	1:50	7:18	172 169-175	1256	185 182-186
2.50	18:09	1:48	7:12	178 172-183	1282	184 180-186
2.75	19:49	1:40	6:40	172 168-175	1147	186 184-188
3.00	21:29	1:40	6:40	178 171-183	1188	187 184-188
3.25	23:12	1:43	6:52	183 176-191	1257	187 184-190
3.50	24:52	1:41	6:43	180 170-189	1208	186 182-188
3.75	26:33	1:40	6:42	172 168-174	1151	186 184-188
4.00	28:21	1:49	7:15	175 169-179	1268	183 180-188
4.25	30:17	1:55	7:41	179 176-181	1374	183 180-188
4.50	32:03	1:47	7:06	179 177-181	1272	186 184-188
4.75	33:41	1:38	6:31	178 174-180	1159	188 184-190
5.00	35:25	1:44	6:57	178 172-190	1238	188 180-192
5.25	37:16	1:50	7:21	185 183-189	1361	185 182-188
5.50	39:04	1:48	7:12	184 179-191	1324	187 184-190
5.75	40:42	1:39	6:35	181 177-189	1193	189 186-194
6.00	42:24	1:42	6:46	184 181-191	1246	189 186-190
6.22	43:54	1:30	6:46	186 185-188	1259	188 184-194

Heart

169/191max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

185 (194 max) Stride Length: 123cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	185	6.2	43:54	7:03
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:35	6:23	47.82%	More
800m	3:15	6:33	53.39%	More
1km	4:05	6:34	55.77%	More
Mile	6:43	6:43	58.48%	More
5k	21:36	6:57	61.74%	More
5 miles	35:23	7:05	61.17%	More
10k	43:50	7:03	61.66%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:46	5:46	68.05
5km	20:19	6:32	65.64
5M	34:27	6:53	62.83
10km	43:51	7:03	61.64
10M	1:14:22	7:26	60.02
Half	1:40:22	7:40	58.37
20M	2:40:32	8:02	57.83
Mara	3:36:38	8:16	57.14

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