Sun 20th Aug 2017 at 9:00am by CtrlAlzShift

Run > Race

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Time
41:28
Miles
6.20
Min/mi
6:41
Pacing
94%
WAVA
83.48
Stride(cm)
124
Cals
624
Cadence
194
BPM
150
%MHR
96.7
B/mi
1002
Asc(m)
42
Surface
Road

Notes & Comments

Birchwood 10K - 1st 10K of the year, 1st in age-group.

40 secs down on last year, but after my delayed start to the season I was pretty pleased with this time on a course that's tougher than the profile looks, with 3 sapping motorway crossovers in the last couple of miles.

Split Summary
===
1) 1m - 6:30(6:30/m) 138/153bpm 87cal 9.23/10.14mph
2) 1m - 6:33(6:33/m) 152/156bpm 99cal 9.16/9.48mph
3) 1m - 6:58(6:58/m) 153/159bpm 106cal 8.62/9.33mph
4) 1m - 6:38(6:38/m) 156/163bpm 105cal 9.04/9.46mph
5) 1m - 6:41(6:41/m) 157/163bpm 106cal 8.98/9.46mph
6) 1m - 6:55(6:55/m) 152/160bpm 104cal 8.67/9.48mph
7) 0.2m - 1:12(5:57/m) 150/152bpm 17cal 10.09/11.35mph

6:30 6:33 6:58 6:38 6:41 6:55 1:12

Pace

15%

83%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	1:36	1:36	6:25	114 72-132	731	192 124-208
0.50	3:15	1:39	6:36	140 127-148	924	188 184-190
0.75	4:53	1:37	6:30	147 144-149	954	191 188-194
1.00	6:29	1:37	6:27	149 147-153	962	192 188-194
1.25	8:07	1:37	6:30	150 149-152	974	194 190-198
1.50	9:44	1:37	6:28	153 150-156	990	195 192-198
1.75	11:24	1:40	6:40	153 151-156	1019	196 192-198
2.00	13:02	1:39	6:34	153 152-154	1006	196 188-200
2.25	14:40	1:38	6:31	153 151-155	997	195 190-198
2.50	16:26	1:46	7:05	152 149-154	1077	196 188-200
2.75	18:14	1:48	7:12	153 149-155	1102	197 186-200
3.00	20:00	1:46	7:03	154 151-159	1085	198 192-202
3.25	21:39	1:39	6:37	153 149-157	1012	195 192-198
3.50	23:18	1:39	6:35	156 151-163	1026	197 192-200
3.75	24:59	1:41	6:44	157 154-160	1057	198 194-200
4.00	26:39	1:39	6:38	159 156-162	1055	196 190-200
4.25	28:18	1:39	6:36	158 154-163	1042	197 192-200
4.50	29:59	1:42	6:47	157 151-160	1066	196 192-200
4.75	31:44	1:45	6:59	157 155-159	1095	191 186-198
5.00	33:19	1:35	6:22	154 150-160	979	195 192-200
5.25	35:08	1:49	7:16	152 149-156	1104	191 180-200
5.50	36:50	1:42	6:46	152 148-159	1030	192 180-198
5.75	38:36	1:46	7:03	152 148-160	1072	190 184-194
6.00	40:15	1:39	6:36	151 148-154	997	192 188-196
6.20	41:27	1:12	5:57	150 147-152	894	200 186-208

Heart

150/163max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

194 (208 max) Stride Length: 124cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	194	6.2	41:27	6:41
Walk	0.0	124	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:31	6:06	61.87%	More
800m	3:09	6:20	70.88%	More
1km	4:00	6:26	72.81%	More
Mile	6:28	6:28	76.57%	More
5k	20:42	6:40	81.59%	More
5 miles	33:17	6:39	83.20%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:00	6:00	82.53
5km	19:56	6:25	84.76
5M	33:01	6:36	83.88
10km	41:34	6:41	83.45
10M	1:08:50	6:53	83.60
Half	1:31:38	7:00	82.61
20M	2:23:30	7:11	83.59
Mara	3:11:03	7:18	83.72

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