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Sun 19th Nov 2023 at 10:00am by Jen HB

Run > General

Matthew Walker Pud Run 10K

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Time
1:05:02
Miles
6.32
Min/mi
10:17
Pacing
79.7%
WAVA
46.50
Stride(cm)
91
Cals
560
Cadence
172
BPM
161
%MHR
94.4
B/mi
1661
Asc(m)
269
Hillscore
13
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 7:19(7:19/km) 135/155bpm [987b/km] 50cal 8.21/9.74kmph
2) 1km - 6:26(6:26/km) 153/162bpm [984b/km] 53cal 9.33/10.08kmph
3) 1km - 6:26(6:26/km) 160/174bpm [1029b/km] 54cal 9.33/10.95kmph
4) 1km - 5:50(5:50/km) 164/172bpm [957b/km] 51cal 10.29/11.42kmph
5) 1km - 5:58(5:58/km) 164/176bpm [979b/km] 53cal 10.05/11.79kmph
6) 1km - 7:20(7:20/km) 165/174bpm [1209b/km] 63cal 8.19/11.08kmph
7) 1km - 6:15(6:15/km) 166/177bpm [1038b/km] 55cal 9.59/12.8kmph
8) 1km - 6:21(6:21/km) 167/176bpm [1060b/km] 57cal 9.45/10.98kmph
9) 1km - 6:03(6:03/km) 170/176bpm [1027b/km] 56cal 9.93/11.66kmph
10) 1km - 6:16(6:16/km) 175/181bpm [1098b/km] 60cal 9.57/11.72kmph
11) 0.17km - 50(4:45/km) 178/180bpm [845b/km] 8cal 12.64/12.77kmph

7:19 6:26 6:26 5:50 5:58 7:20 6:15 6:21 6:03 6:16 50

Pace

12%

22%

31%

15%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:13	3:13	12:52	120 86-147	1544	166 114-184	4/11
0.50	6:04	2:51	11:23	145 137-151	1651	173 148-184	21/19
0.75	8:38	2:34	10:15	154 151-159	1580	179 176-184	14/4
1.00	11:15	2:37	10:28	156 151-162	1634	173 146-184	11/12
1.25	13:47	2:32	10:07	150 144-158	1518	178 174-182	11/14
1.50	16:22	2:36	10:23	153 149-161	1588	170 144-186	19/12
1.75	18:44	2:22	9:27	165 158-171	1560	179 172-186	9/22
2.00	21:19	2:35	10:19	164 154-174	1693	175 142-186	16/11
2.25	23:38	2:19	9:16	170 166-172	1575	181 176-184	8/17
2.50	26:05	2:27	9:49	159 143-171	1560	171 146-188	3/14
2.75	28:17	2:12	8:50	165 163-169	1457	182 180-186	13/8
3.00	30:56	2:39	10:36	163 153-175	1727	166 88-184	16/9
3.25	33:34	2:38	10:32	167 163-172	1758	174 134-188	7/21
3.50	37:07	3:33	14:11	159 149-168	2256	144 126-188	21/1
3.75	39:39	2:31	10:06	169 161-174	1706	175 140-186	14/12
4.00	42:25	2:46	11:06	170 160-177	1886	175 142-184	12/16
4.25	44:29	2:04	8:16	165 162-167	1364	176 90-186	17/6
4.50	46:56	2:27	9:48	160 150-166	1569	173 142-184	1/30
4.75	49:41	2:45	11:00	167 158-170	1837	167 142-180	7/15
5.00	52:10	2:29	9:55	169 157-176	1677	175 142-184	10/7
5.25	54:53	2:43	10:51	171 164-176	1856	170 142-182	11/13
5.50	57:08	2:16	9:03	170 164-173	1538	178 146-188	17/2
5.75	59:22	2:14	8:55	172 170-176	1532	179 148-188	3/20
6.00	1:02:20	2:57	11:50	173 167-181	2047	167 138-180	22/9
6.25	1:04:28	2:09	8:35	177 175-180	1520	184 180-188	21/11
6.32	1:05:02	34	7:49	179 178-180	1401	188 186-190	1/1

Heart

161/181max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 269m, Range 43m, Flat prediction 1:03:45

Elevation Graph

Biggest Climbs (m)	Min/mi
28 9.2%	11:52
24 6.8%	14:52
21 9.7%	8:56
18 10.0%	9:06
15 10.3%	11:09
11 9.9%	11:24
See your biggest climbs

Cadence

172 (190 max) Stride Length: 91cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	76.5	180	5.3	49:46	9:24
Walk	23.4	142	1	15:14	14:50
Still	0.1	-	-	2	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:59	7:58	43.69%	More
800m	4:27	8:58	43.20%	More
1km	5:41	9:09	44.15%	More
Mile	9:20	9:20	46.14%	More
5k	31:07	10:01	46.69%	More
5 miles	50:23	10:05	47.16%	More
10k	1:03:15	10:11	46.99%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:13	9:13	46.70
5km	30:38	9:52	47.42
5M	50:44	10:09	46.84
10km	1:03:52	10:17	46.54
10M	1:45:46	10:35	46.16
Half	2:20:50	10:45	45.79
20M	3:40:32	11:02	45.74
Mara	4:53:37	11:12	45.46

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