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Sun 5th Jan 2025 at 10:30am by ♪♫ Synge ♪♫

Run > Race

First Chance 10k

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Time
50:41
Miles
6.25
Min/mi
8:07
Pacing
94.2%
WAVA
65.02
Stride(cm)
125
Cals
689
Watts
379
Cadence
158
BPM
142
%MHR
81.1
B/mi
1150
Asc(m)
30
Surface
Road

Notes & Comments

4 comments

Well, the first four miles were at sub-50 pace, the next two not quite so much. Still, given I hadn’t been targeting a sub-50 today, that all seems quite promising!

1) 1mi - 7:43(7:43/mi) 121/128bpm [935b/mi] 92cal 396/494W
2) 1mi - 8:00(8:00/mi) 123/129bpm [983b/mi] 99cal 387/498W
3) 1mi - 7:53(7:53/mi) 124/127bpm [978b/mi] 96cal 387/412W
4) 1mi - 8:09(8:09/mi) 155/167bpm [1263b/mi] 119cal 376/410W
5) 1mi - 8:30(8:30/mi) 158/162bpm [1343b/mi] 125cal 357/384W
6) 1mi - 8:29(8:29/mi) 160/169bpm [1356b/mi] 127cal 369/456W
7) 0.25mi - 1:58(7:54/mi) 164/167bpm [1295b/mi] 31cal 396/491W

7:43 8:00 7:53 8:09 8:30 8:29 1:58

	Rosehip Looks like a good start to the year
	Goofee Well done!
	Jaks Excellent, well done 👏
	♪♫ Synge ♪♫ Thanks, all! Yes, I'm pleased with this.

Pace

53%

43%

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	1:49	1:49	7:17	109 61-124	794	162 106-172	412 31-494	3/2
0.50	3:43	1:54	7:34	125 123-128	947	162 160-164	397 385-413	2/3
0.75	5:41	1:58	7:54	124 122-127	979	161 158-164	391 382-433	4/3
1.00	7:42	2:01	8:04	125 124-127	1009	158 152-164	386 314-474	7/3
1.25	9:42	1:59	7:57	123 121-127	978	159 154-168	399 339-498	4/7
1.50	11:40	1:59	7:55	126 121-129	997	158 152-168	388 346-436	4/3
1.75	13:44	2:04	8:14	122 120-123	1005	156 150-160	365 329-393	2/5
2.00	15:42	1:58	7:52	123 120-128	968	158 152-166	396 368-455	4/3
2.25	17:36	1:55	7:38	125 122-127	955	163 158-170	394 377-410	1/2
2.50	19:36	1:59	7:57	125 123-127	994	160 156-170	382 364-397	4/3
2.75	21:37	2:01	8:06	125 124-126	1012	158 154-166	386 369-412	3/3
3.00	23:35	1:58	7:51	123 121-125	965	160 156-168	385 371-404	2/2
3.25	25:33	1:58	7:51	134 123-166	1052	159 154-166	391 377-406	2/4
3.50	27:32	1:59	7:56	165 162-167	1310	159 154-176	378 368-410	3/3
3.75	29:38	2:06	8:25	162 159-163	1365	156 150-162	376 338-407	3/4
4.00	31:44	2:06	8:22	160 159-161	1339	155 152-164	358 327-378	2/3
4.25	33:49	2:05	8:22	160 156-162	1338	156 154-164	364 356-377	4/4
4.50	35:56	2:07	8:27	159 156-162	1342	157 154-168	363 354-384	3/2
4.75	38:05	2:10	8:39	157 152-160	1357	155 152-162	353 340-366	3/3
5.00	40:14	2:08	8:33	156 155-160	1333	156 152-162	350 339-364	2/3
5.25	42:24	2:10	8:42	157 155-159	1365	155 152-164	359 298-456	4/5
5.50	44:36	2:12	8:50	156 154-158	1378	156 152-172	361 314-432	6/3
5.75	46:40	2:04	8:15	162 157-167	1335	160 152-170	374 322-413	5/5
6.00	48:42	2:02	8:09	165 164-169	1344	160 152-168	381 361-405	5/4
6.25	50:41	1:59	7:58	164 160-167	1306	164 154-186	396 365-491	4/2

Heart

142/169max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 30m, Range 8m, Flat prediction 50:41

Elevation Graph

No climbs of at least 10 metres detected.

Power

379W (498 max)

Power Graph

Power Bands

Cadence

158 (186 max) Stride Length: 125cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	158	6.2	50:37	8:07
Walk	0.1	106	0	4	8:27

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:48	7:13	49.41%	More
800m	3:41	7:24	57.66%	More
1km	4:38	7:28	60.35%	More
Mile	7:42	7:42	63.27%	More
5k	24:23	7:51	65.68%	More
5 miles	40:13	8:03	65.13%	More
10k	50:24	8:07	64.97%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:35	5:35	87.18
5km	21:51	7:02	73.28
5M	38:45	7:45	67.59
10km	50:20	8:06	65.07
10M	1:29:15	8:56	60.39
Half	2:03:33	9:26	57.64
20M	3:25:38	10:17	54.29
Mara	4:44:38	10:52	52.51

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