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Sun 28th Aug 2016 at 10:00am by Hawkins

Run > Race

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Time
1:17:30
Miles
10.04
Min/mi
7:43
Pacing
96.6%
WAVA
57.00
Cals
1223
BPM
168
%MHR
80.9
B/mi
1299
Asc(m)
42
Surface
Road

Notes & Comments

An encouraging effort at the inaugural Gilberdyke 10. I maintained a steady effort for the first five miles, and then powered on in the last couple of miles. I felt crampy near the finish, but overall not too bad.

Split Summary
===
1) 1m - 7:27(7:27/m) 149/165bpm 90cal 8.06/9.95mph
2) 1m - 7:46(7:46/m) 164/167bpm 123cal 7.73/8.65mph
3) 1m - 7:48(7:48/m) 165/168bpm 124cal 7.69/9.4mph
4) 1m - 7:44(7:44/m) 166/170bpm 124cal 7.76/9.33mph
5) 1m - 7:49(7:49/m) 169/172bpm 126cal 7.68/8.52mph
6) 1m - 7:51(7:51/m) 169/172bpm 126cal 7.64/9.22mph
7) 1m - 7:51(7:51/m) 170/174bpm 125cal 7.65/8.35mph
8) 1m - 7:46(7:46/m) 173/178bpm 127cal 7.72/31.62mph
9) 1m - 7:43(7:43/m) 177/181bpm 126cal 7.78/9.23mph
10) 1m - 7:32(7:32/m) 182/188bpm 128cal 7.96/9.21mph
11) 0.04m - 13(5:55/m) 187/187bpm 4cal 10.13/9.87mph

7:27 7:46 7:48 7:44 7:49 7:51 7:51 7:46 7:43 7:32 13

Pace

52%

47%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI
0.50	3:45	3:45	7:30	134 89-164	1005
1.00	7:27	3:42	7:24	162 157-165	1200
1.50	11:18	3:51	7:42	164 160-167	1263
2.00	15:13	3:55	7:49	163 161-166	1274
2.50	19:05	3:52	7:44	165 162-167	1277
3.00	23:01	3:56	7:52	165 162-167	1298
3.50	26:53	3:52	7:44	166 161-169	1285
4.00	30:45	3:52	7:44	167 165-170	1292
4.50	34:38	3:53	7:45	169 166-172	1311
5.00	38:34	3:56	7:52	168 165-170	1320
5.50	42:27	3:53	7:47	170 167-172	1322
6.00	46:25	3:58	7:56	168 166-172	1332
6.50	50:21	3:56	7:52	169 165-171	1329
7.00	54:16	3:55	7:51	170 167-174	1334
7.50	58:11	3:55	7:49	173 169-176	1353
8.00	1:02:02	3:51	7:43	174 171-178	1343
8.50	1:05:56	3:54	7:48	175 173-178	1366
9.00	1:09:45	3:49	7:37	178 175-180	1356
9.50	1:13:40	3:55	7:49	181 178-187	1416
10.00	1:17:17	3:38	7:15	183 180-188	1327
10.04	1:17:31	14	6:18	187 187-187	1179

Heart

168/188max

Show Beats/Mile

BPM
WHR
MHR
Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:45	7:01	43.11%	More
800m	3:34	7:11	48.21%	More
1km	4:34	7:21	49.76%	More
Mile	7:27	7:27	52.90%	More
5k	23:47	7:39	55.63%	More
5 miles	38:34	7:43	55.87%	More
10k	48:05	7:44	55.90%	More
10 miles	1:17:16	7:44	56.93%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:59	5:59	65.84
5km	21:05	6:47	62.77
5M	35:45	7:09	60.26
10km	45:30	7:19	59.07
10M	1:17:09	7:43	57.01
Half	1:44:07	7:57	55.65
20M	2:46:32	8:20	54.31
Mara	3:44:45	8:35	53.72

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