Sun 18th Sep 2016 at 9:00am by Autumnleaves

Run > Race

Good
breezy

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Time
47:58
Miles
6.11
Min/mi
7:51
Pacing
94%
WAVA
68.23
Stride(cm)
108
Cals
642
Cadence
189
Asc(m)
52
Surface
Road

Notes & Comments

3 comments

English Half 10k Road Race - nice course & good conditions. Watch thrown by the stadium tunnel; splits look odd too - I definitely hit 5k at exactly 24.35 on my watch. PB by over one minute

Split Summary
===
1) 1m - 7:54(7:54/m) 104cal 7.59/8.01mph
2) 1m - 7:48(7:48/m) 106cal 7.69/8.29mph
3) 1m - 7:43(7:43/m) 105cal 7.77/8.2mph
4) 1m - 7:41(7:41/m) 106cal 7.81/8.58mph
5) 1m - 8:00(8:00/m) 104cal 7.5/8.1mph
6) 1m - 7:53(7:53/m) 104cal 7.61/8.41mph
7) 0.11m - 58(8:30/m) 13cal 7.06/8.14mph

7:54 7:48 7:43 7:41 8:00 7:53 58

	northernslowcoach Woohoo
	FML Brilliant. Well done
	.B. Fab PB looks like quite a convoluted route!

Pace

57%

32%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:03	2:03	8:10	186 176-192	3/1
0.50	4:04	2:01	8:05	189 184-192	0/5
0.75	5:57	1:53	7:32	190 186-192	1/0
1.00	7:54	1:57	7:48	190 188-192	2/0
1.25	9:53	1:59	7:57	190 186-194	1/2
1.50	11:50	1:57	7:48	189 184-196	2/1
1.75	13:44	1:54	7:37	189 186-192	2/2
2.00	15:42	1:58	7:52	186 124-192	5/1
2.25	17:38	1:56	7:45	191 188-198	0/1
2.50	19:33	1:55	7:40	188 184-194	2/2
2.75	21:28	1:55	7:40	189 186-192	1/4
3.00	23:25	1:57	7:47	189 186-192	1/3
3.25	25:17	1:52	7:29	188 180-192	3/3
3.50	27:16	1:59	7:55	189 186-196	1/2
3.75	29:11	1:55	7:41	190 184-196	2/0
4.00	31:07	1:56	7:42	191 188-194	0/2
4.25	33:05	1:58	7:53	190 188-194	1/2
4.50	35:03	1:58	7:52	189 188-192	7/0
4.75	37:04	2:01	8:02	189 188-192	3/1
5.00	39:06	2:02	8:07	189 186-194	1/1
5.25	41:05	2:00	8:00	189 186-194	1/2
5.50	43:03	1:58	7:52	189 184-194	2/0
5.75	45:07	2:04	8:16	189 186-194	4/0
6.00	46:59	1:52	7:28	191 186-194	0/4
6.11	47:57	58	8:34	193 190-196	2/0

Elevation

Asc 52m, Range 12m, Flat prediction 47:58

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

189 (198 max) Stride Length: 108cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.7	189	6.1	47:49	7:51
Walk	0.3	124	0	8	8:51

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:50	7:22	52.43%	More
800m	3:45	7:32	56.01%	More
1km	4:42	7:34	58.13%	More
Mile	7:37	7:37	61.22%	More
5k	24:00	7:43	67.95%	More
5 miles	38:56	7:47	68.36%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:34	6:34	71.08
5km	22:49	7:21	71.48
5M	38:29	7:42	69.14
10km	48:52	7:52	68.17
10M	1:22:25	8:15	66.56
Half	1:50:53	8:28	64.60
20M	2:56:31	8:50	63.82
Mara	3:57:29	9:04	62.80

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To plan	Race!
Pace (type)	10k pace