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Sat 24th Aug 2019 at 9:00am by Alun

Run > Race

breezy
warm

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Time
1:09:49
Miles
10.11
Min/mi
6:54
Pacing
91.8%
WAVA
72.54
Stride(cm)
144
Cals
1405
Cadence
161
BPM
171
%MHR
98.2
B/mi
1180
Asc(m)
138
Hillscore
7
Surface
Road

Notes & Comments

Frank Duffy 10 mile.

Not quite to the plan, I was feeling really good at the start and controlled my pace but then my heart rate peaked at just after 2 miles, I tried to keep pushing but there was nothing there.

Happy to dip just inside 70 minutes in the circumstances but should have been faster. Never mind, it's a good race and there aren't many where you get vocal support from gibbons, etc.

Split Summary
===
1) 0.62m - 3:52(6:13/m) 155/180bpm 66cal
2) 0.62m - 3:55(6:18/m) 167/179bpm 76cal
3) 0.62m - 3:51(6:12/m) 167/175bpm 75cal
4) 0.62m - 3:57(6:21/m) 169/181bpm 78cal
5) 0.62m - 4:06(6:36/m) 173/177bpm 84cal
6) 0.62m - 4:06(6:36/m) 174/183bpm 84cal
7) 0.62m - 4:22(7:02/m) 176/177bpm 90cal
8) 0.62m - 4:14(6:48/m) 175/177bpm 87cal
9) 0.62m - 4:25(7:07/m) 175/176bpm 91cal
10) 0.62m - 4:32(7:18/m) 173/176bpm 93cal
11) 0.62m - 4:18(6:55/m) 175/177bpm 89cal
12) 0.62m - 4:25(7:06/m) 174/175bpm 91cal
13) 0.62m - 4:31(7:16/m) 172/175bpm 92cal
14) 0.62m - 4:25(7:06/m) 168/172bpm 88cal
15) 0.62m - 4:57(7:59/m) 172/174bpm 101cal
16) 0.62m - 4:45(7:39/m) 171/175bpm 97cal
17) 0.16m - 1:08(6:50/m) 176/179bpm 23cal

3:52 3:55 3:51 3:57 4:06 4:06 4:22 4:14 4:25 4:32 4:18 4:25 4:31 4:25 4:57 4:45 1:08

Pin Map

0mi in 0

Pace

59%

33%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	3:06	3:06	6:11	151 114-167	934	172 168-180	3/2
1.00	6:16	3:11	6:21	168 160-179	1067	169 166-172	4/8
1.50	9:24	3:08	6:16	168 164-174	1052	169 166-172	3/10
2.00	12:29	3:05	6:10	166 164-169	1024	168 166-172	0/19
2.50	15:41	3:12	6:24	170 165-181	1087	167 162-172	11/13
3.00	18:59	3:18	6:36	173 170-176	1141	166 162-170	12/6
3.50	22:11	3:13	6:26	172 168-177	1106	165 162-168	9/19
4.00	25:42	3:30	7:01	177 175-182	1241	161 158-164	11/1
4.50	29:09	3:27	6:54	176 172-177	1216	161 158-164	11/2
5.00	32:36	3:27	6:54	175 174-176	1207	161 158-164	5/4
5.50	36:10	3:34	7:07	174 173-176	1239	158 154-164	9/2
6.00	39:49	3:40	7:19	173 168-175	1266	158 150-162	9/4
6.50	43:17	3:28	6:56	175 173-176	1214	160 156-162	4/4
7.00	46:49	3:31	7:03	174 173-177	1227	159 154-162	2/4
7.50	50:21	3:32	7:05	174 172-175	1232	158 154-162	1/7
8.00	54:00	3:39	7:17	173 167-174	1260	157 154-162	1/8
8.50	57:35	3:35	7:10	169 167-170	1211	156 154-162	1/11
9.00	1:01:17	3:43	7:26	170 164-174	1263	156 152-162	13/10
9.50	1:05:19	4:02	8:04	171 169-173	1379	152 150-156	15/1
10.00	1:09:05	3:46	7:31	172 167-176	1293	155 150-162	9/2
10.11	1:09:49	44	6:53	177 175-179	1218	162 160-164	1/0

Heart

171/182max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 138m, Range 42m, Flat prediction 1:08:28

Elevation Graph

Biggest Climbs (m)	Min/mi
30 1.5%	7:45
27 1.7%	6:58
10 3.4%	6:26
See your biggest climbs

Cadence

161 (180 max) Stride Length: 144cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	161	10.1	1:09:49	6:54
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:29	5:57	56.92%	More
800m	3:03	6:08	65.26%	More
1km	3:49	6:08	68.65%	More
Mile	6:12	6:12	72.70%	More
5k	19:40	6:20	76.12%	More
5 miles	32:35	6:31	74.93%	More
10k	41:19	6:39	73.77%	More
10 miles	1:09:03	6:54	72.50%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:54	5:54	76.35
5km	19:48	6:22	75.58
5M	32:55	6:35	74.15
10km	41:31	6:41	73.42
10M	1:09:00	6:54	72.56
Half	1:32:04	7:02	71.77
20M	2:24:40	7:14	71.46
Mara	3:13:00	7:22	71.62

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