F'Laps - Saturday 5th July

Join in with our challenge this Saturday. Run a set distance every hour until you can't run any more!

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Sun 16th Oct 2022 at 11:08am by WineRunner52

Run > Race

Great South Run

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Time
2:01:08
Miles
10.10
Min/mi
12:00
Pacing
80.7%
WAVA
49.19
Stride(cm)
79
Cals
1435
Cadence
169
BPM
150
%MHR
94
B/mi
1804
Asc(m)
576
Hillscore
6
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:24(9:24/m) 145/157bpm [1363b/mi] 110cal 6.38/6.7mph
2) 1m - 9:50(9:50/m) 150/158bpm [1474b/mi] 120cal 6.1/6.55mph
3) 1m - 10:13(10:13/m) 153/160bpm [1563b/mi] 127cal 5.87/6.39mph
4) 1m - 11:46(11:46/m) 151/163bpm [1777b/mi] 143cal 5.1/6.16mph
5) 1m - 12:19(12:19/m) 151/162bpm [1859b/mi] 149cal 4.87/6.57mph
6) 1m - 12:26(12:26/m) 152/158bpm [1890b/mi] 152cal 4.83/6.3mph
7) 1m - 13:19(13:19/m) 150/159bpm [1998b/mi] 155cal 4.51/5.97mph
8) 1m - 13:09(13:09/m) 146/159bpm [1920b/mi] 137cal 4.56/5.8mph
9) 1m - 13:30(13:30/m) 158/172bpm [2134b/mi] 169cal 4.44/5.76mph
10) 1m - 13:11(13:11/m) 155/167bpm [2043b/mi] 159cal 4.55/5.85mph
11) 0.1m - 1:11(11:27/m) 156/160bpm [1786b/mi] 14cal 5.24/5.53mph

9:24 9:50 10:13 11:46 12:19 12:26 13:19 13:09 13:30 13:11 1:11

Pace

47%

10%

12%

17%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:38	4:38	9:16	139 81-157	1287	178 174-188	23/11
1.00	9:24	4:46	9:32	146 137-149	1391	179 174-182	33/30
1.50	14:22	4:58	9:57	149 142-158	1482	179 174-184	53/61
2.00	19:13	4:51	9:42	151 149-153	1464	182 178-188	38/38
2.50	24:15	5:02	10:05	153 148-160	1541	180 136-188	42/35
3.00	29:26	5:11	10:22	151 138-158	1565	179 140-184	53/42
3.50	35:03	5:37	11:14	151 146-158	1696	175 120-188	34/46
4.00	41:12	6:09	12:18	150 135-161	1844	169 120-188	48/42
4.50	47:16	6:04	12:08	151 138-159	1833	167 120-186	70/71
5.00	53:31	6:14	12:29	151 138-162	1884	162 130-186	43/54
5.50	59:42	6:12	12:24	152 145-158	1884	168 136-186	53/54
6.00	1:05:57	6:15	12:29	152 147-157	1898	165 116-184	25/27
6.50	1:12:51	6:55	13:49	149 128-157	2059	162 120-184	42/26
7.00	1:19:16	6:25	12:49	149 139-156	1910	164 134-186	30/36
7.50	1:25:57	6:41	13:22	147 133-159	1966	167 120-188	24/28
8.00	1:32:25	6:28	12:56	141 97-153	1823	161 120-184	28/23
8.50	1:39:58	7:33 +52	15:07	155 133-172	2342	170 82-186	26/29
9.00	1:46:48	6:49	13:38	161 155-168	2195	161 136-188	27/29
9.50	1:53:44	6:56	13:53	153 137-163	2123	161 130-188	21/12
10.00	1:59:58	6:15	12:29	155 139-167	1935	170 120-186	30/34
10.10	2:01:10	1:12	11:33	156 153-160	1801	185 180-188	3/7

Heart

150/172max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 576m, Range 42m, Flat prediction 2:02:09

Elevation Graph

Biggest Climbs (m)	Min/mi
26 13.3%	12:01
15 8.2%	12:56
13 11.9%	10:40
10 1.6%	9:40
See your biggest climbs

Cadence

169 (188 max) Stride Length: 79cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	64.6	181	7.4	1:18:19	10:33
Walk	35.4	140	2.7	42:51	15:58

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:16	9:08	43.33%	More
800m	4:36	9:15	50.25%	More
1km	5:42	9:11	53.66%	More
Mile	9:24	9:24	57.44%	More
5k	30:35	9:51	56.99%	More
5 miles	53:29	10:42	53.40%	More
10k	1:09:00	11:06	51.81%	More
10 miles	1:59:58	12:00	49.16%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:26	10:26	51.72
5km	34:43	11:10	50.21
5M	57:29	11:30	49.69
10km	1:12:23	11:39	49.38
10M	1:59:52	11:59	49.20
Half	2:39:35	12:11	48.90
20M	4:09:54	12:30	49.09
Mara	5:32:43	12:42	49.45

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