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Sat 31st Oct 2020 at 2:00pm by SeanMc

Run > Tempo

Good
windy

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Time
1:10:47
Miles
10.01
Min/mi
7:04
Pacing
95.5%
WAVA
73.41
Stride(cm)
122
Cals
902
Cadence
186
BPM
130
%MHR
76.1
B/mi
920
Asc(m)
157
Hillscore
4
Surface
Road

Notes & Comments

2 comments

Split Summary
===
1) 1m - 7:14(7:14/m) 124/144bpm 90cal 8.3/9.89mph
2) 1m - 7:20(7:20/m) 124/128bpm 91cal 8.19/8.45mph
3) 1m - 7:14(7:14/m) 126/135bpm 89cal 8.29/8.52mph
4) 1m - 6:55(6:55/m) 128/135bpm 87cal 8.68/9.41mph
5) 1m - 7:02(7:02/m) 128/133bpm 86cal 8.52/8.56mph
6) 1m - 7:03(7:03/m) 132/138bpm 91cal 8.51/9.04mph
7) 1m - 7:03(7:03/m) 135/138bpm 94cal 8.5/8.91mph
8) 1m - 7:05(7:05/m) 134/143bpm 91cal 8.47/9mph
9) 1m - 6:53(6:53/m) 134/141bpm 88cal 8.72/8.91mph
10) 1m - 6:53(6:53/m) 139/146bpm 94cal 8.71/9.23mph
11) 0.01m - 5(5:48/m) 145/145bpm 1cal 10.36/8.79mph

Not hard to spot the wind direction :-)

Very happy with that one, very confortable. Goal was sub 7:24, easily achieved :-)

Totially recovered now from Marathon. Started very close to Gwrych Castle of "I'm a Celebrty" fame :-)

7:14 7:20 7:14 6:55 7:02 7:03 7:03 7:05 6:53 6:53 5

	SeanMc thanks , Are you ok? No run today?
	SeanMc Sorry to hear, maybe as you say tke a week or two off and work up again. chin up, you'll ger back.

Pace

16%

43%

40%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	3:32	3:32	7:04	122 95-144	862	187 122-196	4/5
1.00	7:14	3:42	7:24	125 120-128	924	187 182-190	6/6
1.50	10:53	3:39	7:19	123 115-128	900	184 180-190	5/5
2.00	14:34	3:41	7:21	124 121-127	911	186 182-190	5/4
2.50	18:17	3:44	7:28	129 125-135	962	187 182-190	26/13
3.00	21:48	3:30	7:01	122 115-130	856	184 180-186	5/29
3.50	25:13	3:25	6:50	126 124-129	860	185 180-192	3/5
4.00	28:42	3:30	7:00	130 124-135	909	187 184-188	9/5
4.50	32:14	3:31	7:03	128 124-132	901	185 182-188	3/6
5.00	35:44	3:31	7:01	127 125-129	891	184 182-188	2/3
5.50	39:14	3:30	7:00	131 128-137	916	185 182-188	5/6
6.00	42:48	3:34	7:08	133 129-138	948	186 182-194	8/3
6.50	46:16	3:28	6:56	135 133-137	936	187 182-192	8/3
7.00	49:51	3:35	7:11	135 131-137	969	187 184-192	6/6
7.50	53:33	3:41	7:22	136 134-141	1003	188 184-192	14/3
8.00	56:56	3:24	6:48	133 122-142	904	185 180-188	18/36
8.50	1:00:21	3:25	6:50	135 132-139	923	186 182-190	2/5
9.00	1:03:49	3:28	6:56	133 129-135	922	185 182-188	1/3
9.50	1:07:14	3:24	6:49	138 133-146	940	189 184-202	5/2
10.00	1:10:43	3:29	6:58	141 138-145	983	189 186-196	14/6
10.01	1:10:48	5	6:39	145 145-145	965	188 188-188	0/0

Heart

130/146max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 157m, Range 35m, Flat prediction 1:10:30

Elevation Graph

Biggest Climbs (m)	Min/mi
22 3.2%	7:22
18 2.8%	7:24
See your biggest climbs

Cadence

186 (202 max) Stride Length: 122cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	186	10	1:10:48	7:04
Walk	0.0	122	0	0	NAN:00:00

Photos

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:37	6:30	53.47%	More
800m	3:19	6:41	61.82%	More
1km	4:11	6:43	64.80%	More
Mile	6:46	6:46	69.11%	More
5k	21:37	6:58	71.56%	More
5 miles	34:54	6:59	72.39%	More
10k	43:26	6:59	72.69%	More
10 miles	1:10:40	7:04	73.45%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:10	6:10	75.87
5km	20:29	6:36	75.52
5M	33:55	6:47	74.50
10km	42:42	6:52	73.95
10M	1:10:43	7:04	73.40
Half	1:34:08	7:11	72.82
20M	2:27:25	7:22	72.82
Mara	3:16:17	7:30	73.18

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