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Sat 9th Dec 2017 at 9:00am by TwolfIrl

Run > Race

Clonakilty Waterfront 10k

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Time
48:46
Miles
6.28
Min/mi
7:46
Pacing
92.5%
WAVA
62.14
Stride(cm)
116
Cals
647
Cadence
179
BPM
149
%MHR
83
B/mi
1160
Asc(m)
90
Hillscore
2
Surface
Road

Notes & Comments

Clonakilty 10K
===
1) 0.5m - 4:24(8:48/m) 127/138bpm 48cal 6.82/7.26mph
2) 0.5m - 3:57(7:55/m) 139/145bpm 50cal 7.58/7.74mph
3) 0.5m - 4:02(8:03/m) 144/149bpm 52cal 7.45/7.85mph
4) 0.5m - 3:53(7:47/m) 146/151bpm 50cal 7.72/7.89mph
5) 0.5m - 3:54(7:47/m) 148/151bpm 51cal 7.71/7.91mph
6) 0.5m - 3:55(7:51/m) 148/152bpm 51cal 7.65/7.74mph
7) 0.5m - 3:48(7:37/m) 151/154bpm 50cal 7.88/8.01mph
8) 0.5m - 3:44(7:28/m) 154/159bpm 51cal 8.03/8.29mph
9) 0.5m - 3:40(7:19/m) 158/162bpm 51cal 8.2/8.56mph
10) 0.5m - 3:57(7:55/m) 158/160bpm 56cal 7.59/8.04mph
11) 0.5m - 3:37(7:14/m) 161/163bpm 52cal 8.3/8.85mph
12) 0.5m - 3:31(7:02/m) 160/162bpm 50cal 8.52/8.87mph
13) 0.34m - 2:24(7:01/m) 162/165bpm 35cal 8.55/8.75mph

4:24 3:57 4:02 3:53 3:54 3:55 3:48 3:44 3:40 3:57 3:37 3:31 2:24

Pace

84%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:19	2:19	9:16	117 88-129	1085	170 118-182	1/9
0.50	4:24	2:05	8:18	135 129-137	1122	175 172-180	5/2
0.75	6:21	1:58	7:51	136 134-139	1068	177 174-180	0/5
1.00	8:22	2:00	8:00	141 136-145	1128	179 176-180	4/6
1.25	10:19	1:57	7:49	144 141-147	1125	180 176-184	2/2
1.50	12:23	2:04	8:18	144 140-148	1194	178 174-184	3/3
1.75	14:22	1:59	7:54	145 140-148	1146	177 172-180	2/4
2.00	16:16	1:55	7:39	148 146-150	1132	179 176-182	3/4
2.25	18:11	1:54	7:38	149 147-150	1137	178 170-182	6/6
2.50	20:10	1:59	7:56	147 142-149	1167	179 176-182	7/4
2.75	22:08	1:58	7:53	148 145-152	1166	179 174-186	4/7
3.00	24:05	1:57	7:48	148 145-151	1156	179 174-184	7/4
3.25	26:01	1:56	7:42	151 148-154	1164	179 176-180	2/6
3.50	27:54	1:53	7:31	150 147-153	1128	180 176-184	2/3
3.75	29:43	1:50	7:18	156 153-158	1139	181 180-186	5/2
4.00	31:38	1:55	7:39	152 148-157	1162	179 176-182	3/5
4.25	33:25	1:47	7:09	157 155-161	1123	183 180-186	2/2
4.50	35:17	1:52	7:27	158 156-160	1177	182 180-186	4/3
4.75	37:13	1:57	7:46	158 153-160	1228	178 172-184	8/2
5.00	39:15	2:01	8:05	158 155-160	1277	178 174-180	13/3
5.25	41:08	1:54	7:34	161 159-163	1219	181 180-184	8/2
5.50	42:52	1:43	6:53	161 160-163	1109	182 176-186	3/9
5.75	44:36	1:45	6:58	160 158-161	1116	181 176-184	0/7
6.00	46:23	1:47	7:06	161 158-162	1144	182 176-186	2/3
6.25	48:07	1:44	6:55	162 160-164	1122	180 178-184	5/4
6.33	48:44	37	7:22	163 162-164	1202	177 174-180	4/0

Heart

149/164max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 90m, Range 29m, Flat prediction 48:43

Elevation Graph

Biggest Climbs (m)	Min/mi
22 2.7%	7:50
See your biggest climbs

Cadence

179 (186 max) Stride Length: 116cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	179	6.3	48:44	7:42
Walk	0.0	118	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:42	6:50	48.98%	More
800m	3:25	6:52	57.23%	More
1km	4:18	6:56	59.70%	More
Mile	6:58	6:58	63.46%	More
5k	22:53	7:22	64.32%	More
5 miles	37:46	7:33	63.56%	More
10k	47:37	7:40	62.92%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:05	6:05	72.69
5km	21:58	7:04	67.03
5M	37:40	7:32	63.72
10km	48:11	7:45	62.18
10M	1:22:37	8:16	59.54
Half	1:52:11	8:34	57.86
20M	3:01:12	9:04	56.02
Mara	4:06:04	9:24	55.14

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