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Sun 24th Jul 2016 at 10:00am by Flatlander

Run > Race

breezy
warm

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Time
46:38
Miles
6.21
Min/mi
7:31
Pacing
91.9%
WAVA
70.89
Cals
629
BPM
159
%MHR
88.3
B/mi
1193
Asc(m)
42
Hillscore
2
Surface
Mixed

Notes & Comments

Littleport 10k. Very warm, and still tired after Thursday's 16 PMP run.
I was trying to take times at each km marker but twice missed them, so got 1 mile automatic times instead.
1) 0.66m - 4:43(7:09/m) 145/155bpm 53cal 8.4/9.31mph
2) 0.61m - 4:28(7:22/m) 154/157bpm 56cal 8.14/10.48mph
3) 1m - 7:20(7:20/m) 157/160bpm 100cal 8.18/9.59mph
4) 0.29m - 2:05(7:09/m) 159/161bpm 28cal 8.38/9.56mph
5) 0.61m - 4:37(7:34/m) 161/163bpm 64cal 7.93/9.06mph
Up hill against wind
6) 0.46m - 4:04(8:47/m) 161/162bpm 57cal 6.83/8.89mph
7) 0.79m - 5:48(7:23/m) 161/164bpm 81cal 8.12/9mph
8) 1m - 7:24(7:24/m) 164/168bpm 104cal 8.1/9.36mph
9) 0.23m - 1:45(7:29/m) 165/168bpm 24cal 8.01/8.59mph
10) 0.65m - 4:24(6:50/m) 171/178bpm 62cal 8.79/11.59mph

4:43 4:28 7:20 2:05 4:37 4:04 5:48 7:24 1:45 4:24

Pace

23%

66%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.25	1:48	1:48	7:10	130 82-149	932	0/0
0.50	3:36	1:48	7:13	150 148-153	1082	3/1
0.75	5:24	1:48	7:14	154 151-157	1114	2/1
1.00	7:15	1:51	7:23	155 153-157	1146	1/0
1.25	9:02	1:47	7:07	153 152-156	1089	1/1
1.50	10:51	1:49	7:18	156 154-157	1138	2/1
1.75	12:43	1:52	7:27	157 155-158	1170	1/2
2.00	14:27	1:44	6:56	157 156-158	1089	3/1
2.25	16:23	1:56	7:43	158 156-160	1220	2/4
2.50	18:10	1:47	7:08	159 157-161	1135	1/0
2.75	20:02	1:52	7:30	161 159-162	1206	2/1
3.00	21:55	1:53	7:31	162 160-163	1219	1/2
3.25	23:51	1:55	7:42	161 160-162	1240	1/2
3.50	26:04	2:13	8:53	160 159-162	1420	16/0
3.75	28:14	2:10	8:41	161 160-162	1398	2/0
4.00	30:03	1:49	7:15	161 159-163	1168	2/2
4.25	31:52	1:49	7:15	162 161-163	1176	1/2
4.50	33:40	1:48	7:12	161 157-164	1160	0/6
4.75	35:31	1:51	7:25	164 162-168	1216	0/1
5.00	37:20	1:49	7:15	165 163-166	1197	1/3
5.25	39:13	1:54	7:34	164 162-167	1241	2/3
5.50	41:05	1:52	7:26	165 164-166	1227	2/2
5.75	42:58	1:53	7:31	166 163-168	1247	2/1
6.00	44:41	1:43	6:53	171 168-173	1178	0/3
6.25	46:23	1:42	6:47	174 171-177	1180	1/3
6.30	46:38	15	5:38	177 176-178	996	0/0

Heart

159/178max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 23m, Flat prediction 45:54

Elevation Graph

Biggest Climbs (m)	Min/mi
20 1.8%	8:29
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:37	6:32	55.01%	More
800m	3:20	6:42	64.08%	More
1km	4:13	6:47	66.01%	More
Mile	7:03	7:03	67.29%	More
5k	22:45	7:19	71.02%	More
5 miles	37:14	7:27	70.96%	More
10k	46:04	7:25	71.76%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:44	6:44	70.37
5km	22:23	7:12	72.16
5M	37:04	7:25	71.27
10km	46:40	7:31	70.84
10M	1:17:16	7:44	70.89
Half	1:42:53	7:51	69.99
20M	2:41:06	8:03	70.83
Mara	3:34:30	8:11	70.94

Bespoke Fields

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Borg Rating of Perceived Exertion

1 Very Light
2 Light
3 Light
4 Medium
5 Medium
6 Medium
7 Vigorous
8 Vigorous
9 Very Hard
10 Max Effort

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