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Sun 1st Oct 2023 at 9:35am by allmatthew

Run > General

Knutsford 10K

drizzle

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Time
38:29
Miles
6.22
Min/mi
6:11
Pacing
96.9%
WAVA
70.83
Stride(cm)
148
Cals
684
Cadence
175
BPM
179
%MHR
90.6
B/mi
1110
Asc(m)
114
Hillscore
1
Surface
Road

Notes & Comments

2 comments

Was hoping for a slightly quicker time given how I'd run on a harder course two weeks ago but didn't quite have it in the legs. That said, I'm pleased with the consistency, and didn't given up when I saw the arbitrary goal time slipping away (was never on it, to be fair!)

Split Summary
===
1) 1mi - 6:10(6:10/mi) 170/182bpm [1048b/mi] 108cal
2) 1mi - 6:08(6:08/mi) 182/188bpm [1115b/mi] 110cal
3) 1mi - 6:13(6:13/mi) 181/184bpm [1124b/mi] 110cal
4) 1mi - 6:12(6:12/mi) 183/187bpm [1136b/mi] 111cal
5) 1mi - 6:15(6:15/mi) 182/185bpm [1138b/mi] 110cal
6) 1mi - 6:12(6:12/mi) 182/187bpm [1128b/mi] 111cal
7) 0.22mi - 1:20(5:54/mi) 183/185bpm [1080b/mi] 24cal

6:10 6:08 6:13 6:12 6:15 6:12 1:20

	Bowman 🇸🇪 Well done! Sub 39 is no easy task and very good time still!
	allmatthew Thank you - I've raced three weekends in a row so I'll take the consistency and look forward to a two week taper

Pace

74%

26%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:34	1:34	6:16	143 104-169	897	167 88-180	4/6
0.50	3:06	1:32	6:08	174 170-177	1069	176 174-180	4/7
0.75	4:39	1:33	6:10	177 175-180	1093	177 176-178	6/4
1.00	6:10	1:31	6:03	178 173-181	1077	177 174-178	8/8
1.25	7:42	1:32	6:08	182 177-184	1117	176 174-178	5/4
1.50	9:14	1:32	6:08	183 181-188	1121	177 174-180	11/2
1.75	10:46	1:32	6:09	182 181-183	1119	177 176-180	4/8
2.00	12:17	1:31	6:05	183 180-184	1113	177 174-180	6/5
2.25	13:50	1:33	6:11	183 181-184	1131	175 172-178	9/7
2.50	15:24	1:35	6:19	180 178-182	1137	174 172-176	3/8
2.75	16:56	1:31	6:05	181 180-183	1102	175 172-178	6/6
3.00	18:30	1:34	6:16	182 180-183	1140	176 174-178	3/3
3.25	20:03	1:34	6:15	182 179-186	1138	176 172-180	6/2
3.50	21:36	1:33	6:11	182 180-184	1125	176 174-178	6/3
3.75	23:10	1:34	6:17	183 182-185	1149	175 174-178	4/8
4.00	24:42	1:32	6:07	183 179-185	1120	176 174-178	5/4
4.25	26:16	1:33	6:13	182 179-183	1133	175 174-176	5/6
4.50	27:52	1:37	6:28	183 180-185	1183	174 172-176	6/7
4.75	29:25	1:32	6:10	181 180-182	1116	175 172-178	4/6
5.00	30:57	1:32	6:10	182 180-183	1122	176 174-178	5/12
5.25	32:32	1:34	6:18	180 178-182	1133	175 172-178	7/9
5.50	34:06	1:34	6:16	182 180-183	1140	174 172-176	7/5
5.75	35:38	1:33	6:11	184 181-185	1137	176 172-178	5/5
6.00	37:09	1:31	6:02	184 181-186	1111	175 174-178	5/4
6.22	38:29	1:20	5:56	183 180-185	1084	179 174-194	7/9

Heart

179/188max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 114m, Range 19m, Flat prediction 38:31

Elevation Graph

Biggest Climbs (m)	Min/mi
11 3.1%	6:00
See your biggest climbs

Cadence

175 (194 max) Stride Length: 148cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	175	6.2	38:24	6:11
Walk	0.2	88	0	5	6:24

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:29	5:56	51.77%	More
800m	2:59	6:00	58.91%	More
1km	3:45	6:01	61.76%	More
Mile	6:06	6:06	65.46%	More
5k	19:08	6:10	70.17%	More
5 miles	30:55	6:11	70.56%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:23	5:23	74.09
5km	18:14	5:52	73.64
5M	30:25	6:05	71.74
10km	38:26	6:11	70.78
10M	1:04:09	6:25	69.43
Half	1:25:47	6:33	68.41
20M	2:15:15	6:46	67.68
Mara	3:00:52	6:54	67.53

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