Sun 4th Feb 2018 at 10:00am by Autumnleaves

Run > Race

Good
breezy
cold

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Time
48:38
Miles
6.27
Min/mi
7:45
Pacing
96%
WAVA
70.71
Stride(cm)
111
Cals
490
Cadence
187
BPM
163
%MHR
88
B/mi
1263
Asc(m)
42
Surface
Road

Notes & Comments

3 comments

Mad Dog 10k - set out to try and shave a bit off the PB, first half went to plan, but then there was a patch across grass (ice on the path) and then a bit of a headwind on the way back and it all got a bit hard!! Not a bad sprint finish though, and (I think) 3rd fastest 10k ever.

Split Summary
===
1) 1m - 7:37(7:37/m) 158/170bpm 74cal 7.89/8.16mph
2) 1m - 7:36(7:36/m) 162/166bpm 76cal 7.9/8.16mph
3) 1m - 7:36(7:36/m) 163/167bpm 77cal 7.9/8.04mph
4) 1m - 7:51(7:51/m) 165/173bpm 80cal 7.63/8.27mph
5) 1m - 7:58(7:58/m) 165/173bpm 81cal 7.53/7.89mph
6) 1m - 7:58(7:58/m) 165/169bpm 81cal 7.53/8.31mph
7) 0.27m - 2:02(7:31/m) 167/170bpm 21cal 7.98/8.35mph

7:37 7:36 7:36 7:51 7:58 7:58 2:02

	Bintmcskint Excellent running!
	northernslowcoach Great racing
	.B. Sounds tough, well done

Pace

55%

42%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:54	1:54	7:35	151 118-165	1144	184 166-188	2/2
0.50	3:45	1:52	7:27	162 158-169	1208	186 184-192	4/1
0.75	5:40	1:55	7:38	161 158-165	1230	188 186-190	2/3
1.00	7:36	1:56	7:45	158 156-160	1226	187 184-188	2/3
1.25	9:33	1:56	7:46	159 156-162	1234	186 184-188	3/2
1.50	11:25	1:52	7:28	160 157-163	1195	187 184-190	3/3
1.75	13:17	1:52	7:27	164 162-166	1223	187 184-190	3/2
2.00	15:11	1:54	7:38	163 161-165	1244	186 184-188	3/2
2.25	17:06	1:55	7:40	163 161-165	1249	186 184-188	3/4
2.50	19:01	1:55	7:40	164 162-167	1256	186 184-190	2/3
2.75	20:55	1:54	7:36	163 162-164	1238	187 186-192	3/3
3.00	22:46	1:51	7:26	164 162-165	1219	187 184-190	2/2
3.25	24:42	1:55	7:42	165 164-167	1270	186 184-190	3/1
3.50	26:42	2:00	7:59	165 163-166	1317	189 184-196	3/2
3.75	28:35	1:53	7:33	165 164-173	1246	187 184-190	5/7
4.00	30:39	2:04	8:18	165 163-172	1369	187 184-190	9/7
4.25	32:37	1:57	7:49	164 163-166	1282	189 186-192	3/3
4.50	34:36	1:59	7:58	165 164-168	1314	189 186-192	2/3
4.75	36:34	1:58	7:50	165 165-167	1293	187 184-190	3/2
5.00	38:37	2:04	8:14	165 163-171	1359	187 184-194	3/3
5.25	40:38	2:01	8:04	165 163-168	1330	188 186-190	3/3
5.50	42:39	2:01	8:05	165 164-167	1333	187 186-190	2/2
5.75	44:40	2:01	8:03	165 164-167	1329	188 184-190	2/2
6.00	46:35	1:55	7:41	166 164-169	1274	186 184-188	2/6
6.25	48:28	1:53	7:31	167 165-170	1255	188 186-190	2/2
6.27	48:35	7	7:38	165 165-165	1261	186 186-186	0/0

Heart

163/173max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 6m, Flat prediction 48:38

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

187 (196 max) Stride Length: 111cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	186	6.3	48:35	7:45
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:50	7:22	53.40%	More
800m	3:41	7:25	58.10%	More
1km	4:39	7:29	60.07%	More
Mile	7:32	7:32	63.28%	More
5k	23:35	7:35	70.67%	More
5 miles	38:37	7:43	70.45%	More
10k	48:11	7:45	70.70%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:28	6:28	73.76
5km	22:29	7:14	74.13
5M	37:56	7:35	71.72
10km	48:09	7:45	70.75
10M	1:21:14	8:07	69.12
Half	1:49:17	8:21	67.11
20M	2:53:58	8:42	66.35
Mara	3:54:03	8:56	65.33

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Pace (type)	10k pace