F'Laps - Saturday 5th July

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Sat 27th Jul 2024 at 11:03am by Velociraptor

Run > Race

Netherhall 10k

Good
breezy
warm

Follow User
0 👍

Time
54:38
Miles
6.24
Min/mi
8:45
Pacing
89%
WAVA
67.54
Stride(cm)
104
Cals
504
Watts
224
Cadence
177
BPM
168
%MHR
89.3
B/mi
1470
Asc(m)
132
Hillscore
11
Surface
Road

Notes & Comments

19 comments

Netherhall 10k. Warm and sunny. Chip time 54:34, with which I'm pleased.
304 VO2max.

8:59 9:32 8:01 9:02 8:39 8:28 1:56

	EvilPixie Very nice well done 👍
	Bowman 🇸🇪 If you are pleased you did a great job! Well done!
	Mozzer Nicely done
	riggys99 Well done
	Ness Well done
	Sigh Well done!
	Velociraptor Thanks I don't think I could have run much harder, and the second climb, at the end of mile 4, was a brute (the early climb was just long).
	usc215 🇩🇪 superior session! 👍
	Velociraptor Thanks, usc215 That's me done with "quality" for this week.
	Corrah Great running 👍🏻
	Velociraptor Thanks, Corrah
	Keegan Great pace! Well done
	Velociraptor Thanks, Keegan
	Alice the Camel Well done!
	Velociraptor Thanks, AtC
	Jaks You can see where the hills are. Brilliant run, well done 👏
	Velociraptor Thanks, Jaks
	geordiegirl Well done nice running
	Velociraptor Thanks, geordiegirl

Pin Map

0mi in 0

Pace

37%

55%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts	Ascent mtrs Asc.
0.25	2:12	2:12	8:49	143 79-158	1261	177 164-184	221 123-240	7/2
0.50	4:24	2:12	8:47	155 151-159	1361	179 174-182	217 197-232	1/5
0.75	6:39	2:15	9:00	159 155-165	1431	178 174-182	229 199-278	5/0
1.00	8:59	2:20	9:18	164 161-168	1526	178 174-182	242 228-265	19/0
1.25	11:21	2:22	9:30	167 164-170	1586	178 174-180	244 228-262	9/0
1.50	13:47	2:26	9:44	168 165-173	1634	175 172-178	241 221-259	16/0
1.75	16:19	2:32	10:07	168 164-172	1701	173 170-176	238 222-252	19/0
2.00	18:30	2:11	8:45	168 164-173	1471	177 174-182	227 187-257	5/3
2.25	20:32	2:02	8:08	166 162-169	1351	181 176-184	218 189-268	0/7
2.50	22:36	2:04	8:15	168 164-170	1385	180 174-184	223 180-259	1/3
2.75	24:33	1:57	7:48	168 164-172	1311	180 176-184	214 179-265	0/9
3.00	26:31	1:58	7:53	167 163-177	1316	179 174-182	225 200-247	0/12
3.25	28:39	2:08	8:32	169 165-174	1443	177 172-182	224 151-320	1/4
3.50	30:47	2:08	8:31	171 168-175	1457	178 174-184	215 166-261	0/6
3.75	32:50	2:03	8:11	166 159-173	1359	177 172-184	201 134-283	1/21
4.00	35:34	2:44	10:56	175 172-179	1912	168 162-178	245 202-277	25/0
4.25	38:01	2:27	9:47	174 169-180	1703	171 160-178	223 188-262	9/0
4.50	40:04	2:03	8:14	171 169-174	1408	177 172-180	218 202-238	0/11
4.75	42:07	2:03	8:11	170 167-174	1391	179 178-182	214 194-254	0/9
5.00	44:13	2:06	8:25	173 169-178	1457	178 176-180	216 202-231	0/4
5.25	46:27	2:14	8:56	175 172-178	1564	176 174-178	217 206-237	1/2
5.50	48:30	2:03	8:11	173 171-176	1417	179 176-180	206 182-221	0/7
5.75	50:29	2:00	7:58	172 169-175	1371	179 174-182	218 193-247	0/11
6.00	52:41	2:11	8:46	174 169-177	1524	175 172-180	230 194-273	4/4
6.24	54:38	1:57	8:14	174 171-176	1433	179 174-184	218 180-295	0/7

Heart

168/180max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 132m, Range 78m, Flat prediction 52:11

Elevation Graph

Biggest Climbs (m)	Min/mi
78 4.0%	9:33
37 5.2%	10:43
See your biggest climbs

Power

224W (320 max)

Power Graph

Power Bands

Cadence

177 (184 max) Stride Length: 104cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	176	6.2	54:38	8:46
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
100m	26	7:06	51.17%	More
200m	55	7:22	54.44%	More
400m	1:53	7:34	56.54%	More
800m	3:52	7:47	62.76%	More
1km	4:54	7:53	64.28%	More
Mile	8:00	8:00	65.79%	More
5k	26:35	8:33	68.62%	More
5 miles	43:25	8:41	67.98%	More
10k	54:25	8:45	67.53%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:59	6:59	75.35
5km	24:58	8:02	73.05
5M	42:36	8:31	69.30
10km	54:22	8:45	67.59
10M	1:32:47	9:17	65.57
Half	2:05:39	9:35	64.22
20M	3:22:04	10:06	61.57
Mara	4:33:39	10:27	59.57

Fetch Miles

8:20	Fast finish!

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