Wed 4th Oct 2017 at 4:00am by MrMo

Run > General

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Time
1:32:32
Miles
10.00
Min/mi
9:15
Pacing
92%
WAVA
50.04
Stride(cm)
100
Cals
984
Cadence
174
BPM
153
%MHR
79.1
B/mi
1413
Asc(m)
42
Hillscore
11
Surface
Road

Notes & Comments

4.30am run out to Salford football ground. Didn't feel quite as delicate as Monday night.

Was cruising along quite nicely by the end and had plenty of miles left in the tank, but the groin was getting ready for a rest.

Split Summary
===
1) 1m - 9:31(9:31/m) 131/143bpm 84cal 6.3/9.58mph
2) 1m - 9:23(9:23/m) 154/160bpm 108cal 6.39/6.78mph
3) 1m - 9:19(9:19/m) 157/163bpm 107cal 6.44/7.08mph
4) 1m - 9:23(9:23/m) 152/161bpm 98cal 6.4/6.76mph
5) 1m - 9:23(9:23/m) 151/157bpm 93cal 6.4/6.82mph
6) 1m - 9:10(9:10/m) 155/159bpm 99cal 6.54/7.12mph
7) 1m - 9:07(9:07/m) 155/160bpm 96cal 6.58/6.99mph
8) 1m - 9:07(9:07/m) 156/162bpm 95cal 6.58/9.56mph
9) 1m - 8:54(8:54/m) 159/165bpm 99cal 6.74/8.12mph
10) 1m - 9:13(9:13/m) 161/167bpm 105cal 6.51/8.47mph
11) 0m - 2(6:15/m) 163/163bpm 9.6/6.01mph

9:31 9:23 9:19 9:23 9:23 9:10 9:07 9:07 8:54 9:13 2

Pace

22%

58%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:41	4:41	9:22	123 87-137	1152	171 164-176	4/18
1.00	9:31	4:49	9:39	138 132-143	1331	174 170-178	5/3
1.50	14:15	4:45	9:29	151 141-158	1433	174 170-178	17/0
2.00	18:54	4:39	9:17	157 153-160	1458	175 172-184	13/2
2.50	23:33	4:39	9:18	160 155-163	1487	174 170-178	21/1
3.00	28:13	4:40	9:20	154 148-161	1438	174 170-180	13/14
3.50	32:54	4:41	9:23	155 146-161	1454	173 168-190	5/12
4.00	37:35	4:41	9:22	148 138-154	1387	173 168-180	2/24
4.50	42:22	4:46	9:33	149 139-156	1422	174 170-180	1/14
5.00	46:58	4:36	9:13	153 150-155	1409	175 172-178	2/6
5.50	51:36	4:38	9:16	155 152-159	1435	174 172-178	4/3
6.00	56:08	4:33	9:05	156 154-159	1417	174 170-178	2/3
6.50	1:00:42	4:33	9:07	155 150-160	1412	174 172-178	7/11
7.00	1:05:16	4:34	9:08	155 151-159	1416	175 172-178	6/4
7.50	1:09:48	4:32	9:05	157 154-161	1425	174 172-176	5/3
8.00	1:14:23	4:35	9:09	155 152-162	1419	174 164-178	12/4
8.50	1:18:58	4:36	9:11	159 156-165	1461	175 170-180	8/7
9.00	1:23:17	4:19	8:37	159 156-162	1371	175 172-180	13/5
9.50	1:27:48	4:31	9:02	160 158-162	1446	176 172-178	12/8
10.00	1:32:30	4:42	9:23	162 157-166	1521	175 164-180	11/18
10.00	1:32:32	2	8:06	162 162-162	1312	176 176-176	0/0

Heart

153/166max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 61m, Flat prediction 1:32:20

Elevation Graph

Biggest Climbs (m)	Min/mi
54 2.1%	9:22
18 6.2%	9:12
18 2.5%	9:29
12 1.5%	9:05
11 2.7%	9:07
See your biggest climbs

Cadence

174 (190 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	174	10	1:32:32	9:15
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:01	8:08	38.90%	More
800m	4:14	8:31	43.04%	More
1km	5:23	8:39	44.26%	More
Mile	8:48	8:48	46.26%	More
5k	28:02	9:01	49.36%	More
5 miles	45:22	9:04	49.57%	More
10k	56:45	9:08	49.43%	More
10 miles	1:32:28	9:15	50.09%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:42	7:42	52.86
5km	26:11	8:26	52.85
5M	43:46	8:45	51.38
10km	55:21	8:54	50.68
10M	1:32:32	9:15	50.05
Half	2:03:52	9:27	49.06
20M	3:15:37	9:47	49.23
Mara	4:21:51	10:00	49.04

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