Sun 25th Jan 2015 at 10:00am by Hawkins

Run > Race

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Time
1:14:33
Miles
10.00
Min/mi
7:27
Pacing
93%
WAVA
59.07
Cals
1195
BPM
169
%MHR
81.3
B/mi
1261
Asc(m)
42
Hillscore
14
Surface
Road

Notes & Comments

The Ferriby 10 was as hard as ever. The Comrades training is paying off though, as I felt strong running up the hills. However, all of the training during January has left my movement restricted, and this cost me on the long downhill stretch from half way.

Split Summary
===
1) 1m - 7:19(7:19/m) 156/166bpm 105cal 3.67/4.75/hr
2) 1m - 7:56(7:56/m) 169/172bpm 128cal 3.38/3.83/hr
3) 1m - 7:49(7:49/m) 168/177bpm 124cal 3.43/4.25/hr
4) 1m - 8:09(8:09/m) 170/175bpm 131cal 3.29/3.9/hr
5) 1m - 7:49(7:49/m) 172/177bpm 128cal 3.43/4/hr
6) 1m - 7:02(7:02/m) 171/176bpm 113cal 3.82/4.66/hr
7) 1m - 7:05(7:05/m) 170/175bpm 113cal 3.79/4.41/hr
8) 1m - 7:05(7:05/m) 169/173bpm 111cal 3.79/4.65/hr
9) 1m - 7:10(7:10/m) 171/176bpm 115cal 3.74/4.31/hr
10) 0.99m - 7:13(7:19/m) 179/186bpm 127cal 3.67/4.52/hr

7:19 7:56 7:49 8:09 7:49 7:02 7:05 7:05 7:10 7:13

Pace

32%

60%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.50	3:34	3:34	7:08	148 103-165	1056	6/7
1.00	7:18	3:44	7:28	162 156-166	1209	12/5
1.50	11:22	4:04	8:08	169 165-172	1373	19/0
2.00	15:14	3:52	7:44	169 162-172	1308	9/2
2.50	18:59	3:45	7:30	166 159-177	1246	10/10
3.00	23:03	4:04	8:07	170 164-177	1380	13/1
3.50	27:05	4:02	8:05	169 165-173	1366	16/0
4.00	31:12	4:07	8:14	171 165-175	1407	15/1
4.50	35:07	3:55	7:50	172 166-176	1347	6/2
5.00	39:00	3:53	7:47	172 165-177	1339	3/6
5.50	42:30	3:30	7:00	171 167-176	1198	0/23
6.00	46:03	3:33	7:05	170 166-174	1204	0/12
6.50	49:40	3:37	7:15	170 167-175	1232	1/9
7.00	53:08	3:27	6:55	169 165-174	1168	0/18
7.50	56:38	3:30	7:01	168 161-172	1179	4/22
8.00	1:00:12	3:34	7:08	169 166-172	1205	1/9
8.50	1:03:48	3:37	7:13	169 165-173	1220	1/7
9.00	1:07:23	3:35	7:09	172 169-176	1230	2/4
9.50	1:10:52	3:28	6:57	175 173-177	1216	1/10
9.99	1:14:36	3:44	7:42	183 175-186	1409	25/0

Heart

169/186max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 113m, Flat prediction 1:11:38

Elevation Graph

Biggest Climbs (m)	Min/mi
66 1.8%	8:00
44 2.3%	7:51
26 3.9%	7:47
See your biggest climbs

Predictions

Dist	Time	Per Mile	WAVA
1M	5:47	5:47	66.54
5km	20:22	6:33	64.11
5M	34:32	6:54	61.66
10km	43:58	7:05	60.60
10M	1:14:33	7:27	59.08
Half	1:40:36	7:41	57.50
20M	2:40:55	8:03	56.96
Mara	3:37:09	8:17	56.29

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