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Sun 14th May 2017 at 9:00am by G-Dawg

Run > Race

Staines 10K

breezy
warm

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Time
40:25
Miles
6.22
Min/mi
6:30
Pacing
95.9%
WAVA
72.97
Stride(cm)
138
Cals
587
Cadence
180
BPM
136
%MHR
82.7
B/mi
881
Asc(m)
42
Surface
Road

Notes & Comments

Just got over manflu so can't complain with a PB.

Split Summary
===
1) 1m - 6:20(6:20/m) 136/152bpm 98cal 9.47/10.21mph
2) 1m - 6:24(6:24/m) 138/150bpm 100cal 9.38/9.93mph
3) 1m - 6:32(6:32/m) 134/141bpm 93cal 9.18/9.48mph
4) 1m - 6:37(6:37/m) 135/146bpm 94cal 9.07/9.46mph
5) 1m - 6:33(6:33/m) 139/152bpm 97cal 9.15/9.81mph
6) 1m - 6:40(6:40/m) 136/143bpm 89cal 9.01/9.25mph
7) 0.22m - 1:20(6:10/m) 136/149bpm 16cal 9.74/9.91mph

6:20 6:24 6:32 6:37 6:33 6:40 1:20

Pace

47%

46%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:36	1:36	6:22	123 82-145	784	178 120-186	3/3
0.50	3:10	1:35	6:19	139 125-152	877	181 176-184	2/2
0.75	4:48	1:37	6:30	143 141-145	928	181 178-184	3/2
1.00	6:20	1:32	6:10	142 139-144	876	181 180-184	1/3
1.25	7:56	1:36	6:22	141 137-143	898	180 178-182	3/3
1.50	9:32	1:36	6:25	142 139-145	912	181 178-184	2/2
1.75	11:07	1:35	6:21	139 133-144	883	180 178-184	3/2
2.00	12:44	1:37	6:27	128 103-150	825	179 178-182	2/2
2.25	14:21	1:37	6:30	135 132-140	877	179 176-182	2/3
2.50	16:01	1:40	6:40	134 130-138	893	179 176-180	2/2
2.75	17:39	1:38	6:31	134 130-136	874	180 178-182	3/4
3.00	19:16	1:37	6:27	130 125-134	838	179 176-188	4/3
3.25	20:55	1:39	6:36	135 133-140	892	180 176-184	1/2
3.50	22:32	1:37	6:26	135 132-139	869	179 176-180	2/2
3.75	24:12	1:41	6:43	134 129-137	899	179 178-182	3/2
4.00	25:53	1:41	6:42	137 133-146	919	180 176-182	4/3
4.25	27:27	1:34	6:16	141 133-148	883	180 178-182	5/5
4.50	29:07	1:40	6:40	143 134-152	955	179 174-182	2/2
4.75	30:43	1:37	6:27	136 133-141	876	179 174-182	3/2
5.00	32:26	1:42	6:49	135 132-137	920	178 174-182	3/3
5.25	34:06	1:40	6:41	135 133-137	902	178 174-182	2/3
5.50	35:46	1:40	6:41	135 134-137	901	178 176-180	2/2
5.75	37:26	1:40	6:38	136 131-141	903	179 176-182	3/2
6.00	39:05	1:39	6:38	133 116-143	882	179 174-182	2/1
6.21	40:25	1:20	6:13	137 125-149	851	181 176-184	1/2

Heart

136/152max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 4m, Flat prediction 40:25

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

180 (188 max) Stride Length: 138cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	179	6.2	40:25	6:30
Walk	0.0	120	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:31	6:05	54.19%	More
800m	3:07	6:16	61.69%	More
1km	3:53	6:15	64.97%	More
Mile	6:19	6:19	68.76%	More
5k	19:59	6:26	72.54%	More
5 miles	32:25	6:29	72.80%	More
10k	40:25	6:30	72.90%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:43	5:43	75.96
5km	19:14	6:11	75.34
5M	32:00	6:24	73.76
10km	40:22	6:30	72.98
10M	1:07:10	6:43	71.98
Half	1:29:41	6:51	71.11
20M	2:21:02	7:03	70.69
Mara	3:08:16	7:11	70.76

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