Thu 23rd Nov 2017 at 3:00pm by WilliamCuffay

Run > Medium Long Run

breezy
cold

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Time
1:42:42
Miles
10.75
Min/mi
9:33
Pacing
61%
WAVA
49.86
Stride(cm)
97
Cals
1269
Cadence
174
BPM
165
%MHR
96.3
B/mi
1573
Asc(m)
42
Surface
Mixed

Notes & Comments

I have a job interview tomorrow, the first in several years. So this was a headspace run, particularly as I had a mock interview today. The last few days have been full on, in good way. The original plan was to have the mock interview then run along the towpaths of the Regents canal, It's been a few months since I have done that but today's schedule just didn't allow. So I compromised and ran around Hornchurch Country Park as the sun was setting. It was quiet a view

Split Summary
===
1) 1m - 9:31(9:31/m) 137/143bpm 94cal 6.31/7.47mph
2) 1m - 9:25(9:25/m) 153/162bpm 103cal 6.38/6.64mph
3) 1m - 9:36(9:36/m) 160/176bpm 111cal 6.25/6.64mph
4) 1m - 9:08(9:08/m) 172/184bpm 119cal 6.57/7.45mph
5) 1m - 9:24(9:24/m) 173/183bpm 125cal 6.38/6.68mph
6) 1m - 9:49(9:49/m) 168/192bpm 121cal 6.12/6.74mph
7) 1m - 9:32(9:32/m) 175/181bpm 129cal 6.29/6.57mph
8) 1m - 9:17(9:17/m) 172/179bpm 120cal 6.46/6.91mph
9) 1m - 9:51(9:51/m) 175/180bpm 133cal 6.09/6.57mph
10) 1m - 9:45(9:45/m) 170/178bpm 122cal 6.15/7.03mph
11) 0.75m - 7:24(9:49/m) 169/180bpm 92cal 6.11/6.85mph

9:31 9:25 9:36 9:08 9:24 9:49 9:32 9:17 9:51 9:45 7:24

Pin Map

0mi in 0

Pace

38%

48%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.50	7:05	7:05 +2:26	14:11	130 92-143	1844	166 116-186
1.00	11:55	4:50	9:40	141 138-143	1362	174 170-178
1.50	16:36	4:41	9:22	151 134-161	1415	174 166-178
2.00	21:39	5:03 +19	10:06	154 144-157	1555	173 120-178
2.50	26:23	4:43	9:27	159 152-174	1502	175 168-180
3.00	32:05	5:43 +50	11:25	161 148-176	1839	174 166-182
3.50	36:48	4:43 +7	9:25	169 159-183	1593	176 170-184
4.00	41:29	4:41 +8	9:21	175 171-181	1637	176 172-214
4.50	46:07	4:39	9:17	173 170-177	1607	176 170-180
5.00	50:53	4:46	9:31	173 162-183	1647	174 170-178
5.50	58:11	7:18 +2:27	14:36	164 126-191	2395	172 116-178
6.00	1:03:09	4:58	9:56	169 162-175	1678	175 170-180
6.50	1:07:56	4:47	9:34	175 169-180	1674	175 170-186
7.00	1:12:41	4:45	9:30	175 167-180	1662	175 166-182
7.50	1:17:18	4:37	9:14	169 161-173	1562	176 168-180
8.00	1:21:58	4:40	9:20	174 168-178	1624	176 174-178
8.50	1:27:01	5:03 +5	10:06	175 168-179	1768	176 170-180
9.00	1:32:14	5:13 +19	10:25	174 170-179	1813	176 164-184
9.50	1:38:28	6:14 +1:17	12:29	169 138-178	2109	175 120-184
10.00	1:43:23	4:54 +6	9:49	168 164-172	1649	176 120-186
10.50	1:48:41	5:19 +27	10:37	168 156-178	1785	176 166-186
10.75	1:51:15	2:34	10:09	171 168-179	1735	176 168-184

Heart

165/191max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

174 (214 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.1	174	10.7	1:42:06	9:59
Walk	3.7	121	0	4:21	1:55:24
Pause	4.1	-	-	4:48	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:10	8:45	36.92%	More
800m	4:27	8:58	42.00%	More
1km	5:35	9:00	43.69%	More
Mile	9:13	9:13	45.17%	More
5k	29:36	9:32	47.82%	More
5 miles	48:52	9:46	47.11%	More
10k	1:02:05	9:59	46.29%	More
10 miles	1:40:53	10:05	47.06%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:29	8:29	49.07
5km	27:55	8:59	50.72
5M	45:59	9:12	50.08
10km	57:46	9:18	49.75
10M	1:35:12	9:31	49.87
Half	2:06:23	9:39	49.30
20M	3:17:03	9:51	50.10
Mara	4:21:37	9:59	50.32

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