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Sun 22nd Sep 2024 at 9:01am by Autumnleaves

Run > Race
  • Good
  • breezy
  • Time
    49:29
  • Miles
    6.27
  • Min/mi
    7:54
  • Pacing
    92.8%
  • WAVA
    72.29
  • Stride(cm)
    115
  • Cals
    574
  • Watts
    291
  • Cadence
    177
  • BPM
    151
  • %MHR
    81.5
  • B/mi
    1191
  • Asc(m)
    47
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

8 comments
Aiming for that elusive 49.11 - it went well until 6k - with the water station & the bridge which threw my pace out completely and I didn't regain enough time. However, it's still my third sub 50 10k this year, so happy enough. Need a flatter course....!
1) 1mi - 7:40(7:40/mi) 145/154bpm [1111b/mi] 86cal 309/345W
2) 1mi - 7:44(7:44/mi) 154/159bpm [1191b/mi] 91cal 299/322W
3) 1mi - 7:48(7:48/mi) 160/162bpm [1247b/mi] 94cal 284/333W
4) 1mi - 8:25(8:25/mi) 160/162bpm [1346b/mi] 101cal 297/356W
5) 1mi - 7:49(7:49/mi) 150/158bpm [1173b/mi] 88cal 283/328W
6) 1mi - 7:57(7:57/mi) 137/139bpm [1090b/mi] 90cal 277/339W
7) 0.27mi - 2:07(7:41/mi) 139/143bpm [1069b/mi] 24cal 292/347W
7:40 7:44 7:48 8:25 7:49 7:57 2:07
EvilPixie
Well done
LindsD
Good work!
Ness
Well done 👍
.B.
Fabulous running :)
northernslowcoach
Fabulous :)
Sombrero
Brilliant again!
RRR-CAZ 🇬🇧
Looking good 👍
Autumnleaves
Thanks all - notes added x

Pace

4% 4% 62% 26% 4%

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 1:56 1:56 7:45 133 97-144 1031 173 166-178 301 172-338 1/3
0.50 3:52 1:56 7:44 146 144-149 1129 175 168-180 316 294-333 4/1
0.75 5:47 1:55 7:38 149 146-152 1138 176 172-178 313 282-345 4/2
1.00 7:40 1:53 7:32 153 151-154 1153 178 174-180 304 285-325 1/3
1.25 9:35 1:55 7:39 150 148-152 1147 180 176-184 312 304-320 1/3
1.50 11:29 1:55 7:38 154 150-157 1176 179 176-182 305 298-316 3/3
1.75 13:28 1:59 7:55 156 154-157 1234 177 176-180 290 273-318 1/2
2.00 15:24 1:56 7:44 157 155-159 1215 177 176-180 288 267-322 1/3
2.25 17:24 2:00 7:58 159 158-160 1268 176 174-178 308 265-333 3/3
2.50 19:19 1:55 7:41 160 159-161 1229 177 176-178 269 258-285 1/4
2.75 21:18 1:59 7:57 161 160-162 1281 177 176-180 279 268-293 2/2
3.00 23:12 1:54 7:35 161 161-162 1220 178 176-180 278 257-298 1/3
3.25 25:14 2:03 8:11 161 161-162 1316 176 172-178 301 277-353 4/2
3.50 27:13 1:59 7:55 161 160-162 1276 176 174-178 305 287-316 3/1
3.75 29:18 2:05 8:18 160 157-161 1328 176 174-178 309 283-356 8/2
4.00 31:36 2:18 9:13 159 153-162 1466 176 172-182 275 216-339 9/4
4.25 33:39 2:02 8:10 154 153-155 1257 176 174-178 289 228-328 2/7
4.50 35:38 2:00 7:59 156 150-158 1245 178 172-186 275 234-299 8/5
4.75 37:26 1:48 7:12 151 147-154 1088 183 178-186 288 259-318 0/13
5.00 39:26 1:59 7:57 141 137-149 1121 179 176-184 279 255-307 4/4
5.25 41:24 1:59 7:55 137 136-139 1085 179 176-180 266 256-277 2/2
5.50 43:23 1:58 7:53 137 134-139 1079 177 176-180 272 265-280 2/2
5.75 45:24 2:01 8:05 138 137-139 1117 176 174-178 274 264-291 4/1
6.00 47:23 1:59 7:56 138 134-139 1094 176 174-178 296 267-339 6/2
6.25 49:19 1:56 7:45 139 134-142 1076 178 176-180 288 262-347 4/3
6.27 49:29 10 7:32 142 142-143 1070 179 178-180 337 332-340 1/0

Heart

151/162max
  • Show Beats/Mile

Elevation

Asc 47m, Range 21m, Flat prediction 48:59
Elevation Graph
Biggest Climbs (m) Min/mi
16 3.8% 9:39
See your biggest climbs

Power

291W (356 max)
Power Graph
Power Bands

Cadence

177 (186 max) Stride Length: 115cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 177 6.3 49:29 7:53
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
100m 24 6:24 55.18% More
200m 50 6:41 58.30% More
400m 1:42 6:52 60.66% More
800m 3:39 7:20 63.82% More
1km 4:36 7:25 65.51% More
Mile 7:34 7:34 67.04% More
5k 24:02 7:44 73.12% More
5 miles 39:25 7:53 72.15% More
10k 49:02 7:53 72.21% More

Predictions

Dist Time Per Mile WAVA
1M 6:35 6:35 77.11
5km 22:53 7:22 76.77
5M 38:35 7:43 73.70
10km 49:00 7:53 72.25
10M 1:22:39 8:16 70.82
Half 1:51:11 8:29 69.78
20M 2:57:00 8:51 67.51
Mara 3:58:08 9:05 65.72

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