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Sun 19th Nov 2023 at 10:29am by ancient

Run > Cross Country

Watford Autumn 10k

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Time
56:29
Miles
6.31
Min/mi
8:57
Pacing
85.6%
WAVA
62.37
Stride(cm)
105
Cals
755
Cadence
171
BPM
157
%MHR
91.7
B/mi
1403
Asc(m)
334
Hillscore
10
Surface
Grass

Notes & Comments

Split Summary
===
1) 1mi - 7:51(7:51/mi) 145/159bpm [1139b/mi] 101cal 7.63/8.39mph
2) 1mi - 9:08(9:08/mi) 158/170bpm [1442b/mi] 121cal 6.57/8.68mph
3) 1mi - 9:04(9:04/mi) 158/168bpm [1431b/mi] 119cal 6.62/7.91mph
4) 1mi - 9:14(9:14/mi) 161/166bpm [1485b/mi] 126cal 6.5/7.97mph
5) 1mi - 9:26(9:26/mi) 159/162bpm [1499b/mi] 127cal 6.36/8.7mph
6) 1mi - 9:03(9:03/mi) 161/166bpm [1457b/mi] 123cal 6.63/8.62mph
7) 0.31mi - 2:44(8:54/mi) 164/166bpm [1459b/mi] 38cal 6.74/7.56mph

7:51 9:08 9:04 9:14 9:26 9:03 2:44

Pace

27%

31%

30%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:51	1:51	7:22	121 82-142	892	180 176-186	9/9
0.50	3:52	2:01	8:06	149 143-154	1206	176 172-180	13/9
0.75	5:50	1:58	7:51	153 149-156	1201	176 172-180	3/21
1.00	7:51	2:01	8:06	152 144-159	1230	175 168-180	12/17
1.25	10:11	2:20	9:21	150 145-160	1403	170 166-176	22/7
1.50	12:29	2:18	9:11	163 159-170	1496	171 166-178	21/9
1.75	14:30	2:01	8:04	163 159-170	1315	172 168-178	12/18
2.00	16:59	2:29	9:55	158 154-160	1567	168 160-174	11/25
2.25	19:21	2:22	9:28	152 144-160	1438	169 166-174	14/17
2.50	21:19	1:58	7:53	163 159-167	1286	173 168-178	15/12
2.75	23:38	2:19	9:15	158 157-161	1463	170 166-174	21/9
3.00	26:03	2:25	9:38	157 155-160	1513	169 164-176	4/23
3.25	28:29	2:27	9:47	158 155-160	1546	168 162-174	21/9
3.50	30:52	2:22	9:29	162 159-165	1538	167 156-178	18/10
3.75	33:03	2:11	8:43	162 160-165	1412	171 166-176	23/7
4.00	35:16	2:13	8:54	161 158-163	1432	168 162-176	15/14
4.25	37:26	2:10	8:40	158 157-160	1369	171 170-174	5/26
4.50	39:44	2:18	9:14	159 158-160	1467	170 166-176	15/11
4.75	42:34	2:49	11:18	160 158-162	1807	164 160-172	19/10
5.00	44:42	2:08	8:31	160 158-161	1364	170 166-176	22/13
5.25	46:38	1:56	7:44	159 157-160	1229	171 168-174	9/19
5.50	48:52	2:14	8:58	160 157-161	1435	170 164-178	13/11
5.75	51:30	2:38	10:31	162 160-166	1704	166 162-172	12/10
6.00	53:45	2:15	8:59	162 161-164	1455	169 164-174	21/4
6.25	56:00	2:15	9:01	164 162-165	1478	170 166-178	14/21
6.31	56:29	29	8:24	165 164-166	1386	179 172-188	3/5

Heart

157/170max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 334m, Range 58m, Flat prediction 56:13

Elevation Graph

Biggest Climbs (m)	Min/mi
22 7.0%	9:37
16 11.4%	9:11
15 11.1%	9:06
12 7.1%	7:56
11 5.6%	8:59
11 9.9%	11:10
See your biggest climbs

Cadence

171 (188 max) Stride Length: 105cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	170	6.3	56:29	8:57
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:45	7:02	53.66%	More
800m	3:46	7:34	59.37%	More
1km	4:45	7:39	62.19%	More
Mile	7:46	7:46	66.73%	More
5k	26:54	8:40	62.80%	More
5 miles	44:36	8:55	62.12%	More
10k	55:37	8:57	62.37%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:01	8:01	64.65
5km	26:39	8:35	63.40
5M	44:08	8:50	62.78
10km	55:34	8:57	62.42
10M	1:32:01	9:12	62.14
Half	2:02:31	9:21	61.72
20M	3:11:52	9:36	61.89
Mara	4:15:26	9:45	62.32

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