Thu 31st Dec 2015 at 11:00am by RichHL

Run > Race

windy

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Time
47:54
Miles
6.23
Min/mi
7:41
Pacing
95%
WAVA
61.64
Stride(cm)
122
Cals
617
Cadence
172
BPM
186
%MHR
95.3
B/mi
1428
Asc(m)
42
Surface
Road

Notes & Comments

Ely NYE 10k 2015
===
Highlight of the year again. Thanks to the marshals on the course, especially the Top Guns at 4k and Sarah in the wind at Pymoor. The wind from there to top of the "hill" was horrendous and I ran out of legs a bit. Nice to have company and encouragement from Jonesy on the way along there.

Split Summary
===
1) 1km - 4:36(4:36/km) 169/180bpm 51cal 13.03/27.48kmph
2) 1km - 4:35(4:35/km) 183/186bpm 58cal 13.11/13.6kmph
3) 1km - 4:45(4:45/km) 186/188bpm 61cal 12.62/13.07kmph
4) 1km - 4:51(4:51/km) 187/189bpm 62cal 12.38/12.83kmph
5) 1km - 4:55(4:55/km) 188/190bpm 64cal 12.19/12.5kmph
6) 1km - 4:48(4:48/km) 189/191bpm 63cal 12.49/12.87kmph
7) 1km - 4:54(4:54/km) 190/191bpm 65cal 12.24/12.83kmph
8) 1km - 4:57(4:57/km) 190/191bpm 66cal 12.13/12.43kmph
9) 1km - 4:57(4:57/km) 191/194bpm 65cal 12.11/12.53kmph
10) 1km - 4:30(4:30/km) 193/196bpm 61cal 13.36/13.84kmph
11) 0.02km - 0:05(3:40/km) 194/194bpm 1cal 16.33/14.01kmph

4:36 4:35 4:45 4:51 4:55 4:48 4:54 4:57 4:57 4:30 0:05

Pace

14%

86%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	1:57	1:57	7:47	155 120-172	1207	175 124-182
0.50	3:44	1:47	7:08	176 174-179	1255	176 172-180
0.75	5:32	1:48	7:13	180 178-182	1300	176 174-178
1.00	7:24	1:51	7:26	183 180-185	1360	174 170-178
1.25	9:14	1:51	7:23	185 184-186	1367	174 172-178
1.50	11:07	1:53	7:31	185 184-187	1391	172 168-174
1.75	13:03	1:56	7:43	187 186-187	1442	171 168-174
2.00	15:01	1:58	7:52	186 182-187	1464	172 170-174
2.25	17:00	1:59	7:55	187 184-188	1479	171 168-176
2.50	18:53	1:54	7:36	187 185-188	1420	172 168-174
2.75	20:54	2:00	8:00	188 186-189	1505	170 168-172
3.00	22:52	1:59	7:55	188 186-189	1488	170 168-172
3.25	24:50	1:58	7:50	188 187-189	1474	171 168-176
3.50	26:48	1:58	7:53	188 185-190	1483	171 166-178
3.75	28:41	1:52	7:30	190 189-190	1425	171 170-174
4.00	30:36	1:56	7:43	190 189-191	1465	173 170-176
4.25	32:37	2:00	8:01	189 187-190	1515	172 168-176
4.50	34:36	1:59	7:58	190 189-191	1513	170 168-174
4.75	36:34	1:58	7:53	189 188-190	1490	171 170-174
5.00	38:36	2:01	8:05	190 188-191	1535	171 168-174
5.25	40:32	1:56	7:46	189 188-191	1467	172 168-178
5.50	42:35	2:03	8:12	192 189-194	1575	170 166-176
5.75	44:31	1:56	7:45	192 191-193	1487	170 168-172
6.00	46:19	1:48	7:13	193 192-194	1392	171 168-174
6.22	47:49	1:30	6:57	194 193-195	1347	175 170-178

Heart

186/195max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

172 (182 max) Stride Length: 122cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.7	172	6.2	47:40	7:41
Walk	0.3	124	0	9	19:27

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:43	6:56	47.56%	More
800m	3:32	7:06	54.41%	More
1km	4:26	7:09	56.42%	More
Mile	7:14	7:14	58.88%	More
5k	23:34	7:35	61.50%	More
5 miles	38:28	7:42	61.33%	More
10k	47:47	7:41	61.65%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:53	6:53	61.88
5km	22:55	7:23	63.24
5M	37:56	7:35	62.20
10km	47:46	7:41	61.68
10M	1:19:06	7:55	61.56
Half	1:45:19	8:02	60.70
20M	2:44:55	8:15	61.42
Mara	3:39:34	8:23	61.51

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