Sun 9th Oct 2016 at 11:00am by tipsku

Run > Race

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Time
45:30
Miles
6.23
Min/mi
7:18
Pacing
95%
WAVA
66.47
Stride(cm)
118
Cals
429
Cadence
187
BPM
172
%MHR
92.1
B/mi
1258
Hillscore
4
Surface
Road

Notes & Comments

Borders League #1 Caernarfon 10k
First race in the Borders League as F35. Had quite a good race, managed to be over a minute faster than in Caernarfon 10k 5 weeks ago. New SB in 45:30 and my second fastest 10k of all times. I'm not doing a lot of training at the moment but the little that I manage to fit in seems to work

Split Summary
===
1) 0.62m - 4:40(7:31/m) 159/169bpm 39cal 7.99/8.52mph
2) 0.62m - 4:27(7:10/m) 169/174bpm 41cal 8.37/8.5mph
3) 0.62m - 4:25(7:07/m) 173/177bpm 42cal 8.44/8.52mph
4) 0.62m - 4:27(7:10/m) 175/177bpm 42cal 8.37/8.5mph
5) 0.62m - 4:36(7:24/m) 176/179bpm 44cal 8.1/8.5mph
6) 0.62m - 4:46(7:41/m) 175/178bpm 45cal 7.81/8.12mph
7) 0.62m - 4:36(7:24/m) 175/178bpm 44cal 8.1/8.27mph
8) 0.62m - 4:40(7:30/m) 176/178bpm 45cal 7.99/8.47mph
9) 0.62m - 4:38(7:27/m) 177/180bpm 45cal 8.05/8.39mph
10) 0.61m - 4:14(6:57/m) 179/183bpm 42cal 8.64/8.81mph

4:40 4:27 4:25 4:27 4:36 4:46 4:36 4:40 4:38 4:14

Caernarfon 10k CCW

0mi in 0

Pace

63%

36%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:59	1:59	7:55	141 98-163	1117	190 138-198	1/3
0.50	3:48	1:49	7:16	165 163-167	1198	189 186-196	2/1
0.75	5:36	1:48	7:12	167 165-168	1201	188 186-190	2/0
1.00	7:23	1:48	7:11	168 165-172	1208	190 186-194	2/2
1.25	9:11	1:47	7:09	173 171-174	1236	189 186-192	1/3
1.50	10:57	1:46	7:06	173 171-177	1227	188 186-190	2/1
1.75	12:44	1:47	7:07	173 172-174	1231	187 184-190	0/2
2.00	14:31	1:47	7:09	174 172-176	1243	187 184-190	2/1
2.25	16:18	1:47	7:10	174 173-176	1246	185 184-186	1/2
2.50	18:06	1:48	7:12	175 173-177	1259	190 186-194	1/1
2.75	19:53	1:47	7:09	176 174-179	1257	187 184-192	2/1
3.00	21:45	1:52	7:28	176 175-178	1315	186 184-192	8/0
3.25	23:45	1:59	7:56	176 173-178	1397	184 180-190	11/0
3.50	25:39	1:55	7:39	175 171-177	1340	187 184-192	1/1
3.75	27:32	1:53	7:30	175 174-178	1313	187 186-188	3/2
4.00	29:25	1:53	7:32	174 172-175	1310	186 184-188	0/4
4.25	31:15	1:50	7:19	175 172-177	1280	185 184-186	2/0
4.50	33:06	1:51	7:24	176 174-177	1303	185 182-188	2/1
4.75	35:01	1:56	7:43	176 174-177	1359	186 180-194	8/4
5.00	36:51	1:50	7:19	176 174-179	1286	188 184-194	3/2
5.25	38:46	1:55	7:38	176 175-180	1344	182 176-188	7/8
5.50	40:36	1:51	7:23	178 176-180	1315	187 180-200	4/5
5.75	42:23	1:46	7:05	178 175-180	1262	188 184-192	4/6
6.00	44:08	1:45	6:59	178 175-181	1244	190 184-198	0/15
6.20	45:30	1:22	6:53	181 179-182	1246	186 174-190	3/4

Heart

172/182max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 0m, Range 29m, Flat prediction 45:01

Elevation Graph

Biggest Climbs (m)	Min/mi
24 1.0%	7:27
12 1.1%	7:28
See your biggest climbs

Cadence

187 (200 max) Stride Length: 118cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	187	6.2	45:27	7:20
Walk	0.1	138	0	2	INF:00:00
Still	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:42	6:52	48.52%	More
800m	3:27	6:57	54.67%	More
1km	4:20	6:59	56.93%	More
Mile	7:07	7:07	59.58%	More
5k	22:27	7:13	66.07%	More
5 miles	36:41	7:20	65.74%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:02	6:02	70.35
5km	21:06	6:47	70.28
5M	35:41	7:08	67.58
10km	45:22	7:18	66.45
10M	1:16:43	7:40	64.59
Half	1:43:22	7:53	62.55
20M	2:44:56	8:15	61.60
Mara	3:42:13	8:29	60.52

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