Sat 14th Apr 2018 at 1:00pm by IanS

Run > Race

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Time
1:45:57
Miles
10.21
Min/mi
10:23
Pacing
70.6%
WAVA
49.50
Stride(cm)
100
Cals
1153
Cadence
155
BPM
140
%MHR
80.4
B/mi
1452
Asc(m)
502
Hillscore
48
Surface
Trail

Notes & Comments

Hawkshead trail race. Felt fairly comfortable all the way round and finished only about 3 minutes slower than 7 years ago
====================
Split Summary
===
1) 1m - 11:14(11:14/m) 130/147bpm 130cal 5.34/6.93mph
2) 1m - 11:41(11:41/m) 146/152bpm 157cal 5.14/7.39mph
3) 1m - 9:29(9:29/m) 141/152bpm 114cal 6.33/7.56mph
4) 1m - 8:31(8:31/m) 141/151bpm 97cal 7.05/8.12mph
5) 1m - 11:14(11:14/m) 141/147bpm 127cal 5.34/8.81mph
6) 1m - 9:18(9:18/m) 141/147bpm 98cal 6.46/7.1mph
7) 1m - 10:46(10:46/m) 137/145bpm 92cal 5.57/7.22mph
8) 1m - 15:18(15:18/m) 139/145bpm 142cal 3.92/6.93mph
9) 1m - 9:27(9:27/m) 141/150bpm 88cal 6.35/7.85mph
10) 1m - 8:49(8:49/m) 148/156bpm 106cal 6.8/8.52mph
11) 0.03m - 11(6:04/m) 156/156bpm 2cal 9.89/8.93mph

11:14 11:41 9:29 8:31 11:14 9:18 10:46 15:18 9:27 8:49 11

Pin Map

Hawkshead trail race

0mi in 0

Pace

27%

14%

17%

20%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:48	4:48	9:36	118 77-130	1134	160 118-166	12/6
1.00	11:14	6:25	12:51	137 128-147	1760	154 108-168	57/0
1.50	17:41	6:27	12:54	146 141-151	1883	150 104-170	64/0
2.00	22:54	5:14	10:27	145 139-152	1516	161 146-170	36/26
2.50	27:58	5:04	10:08	142 131-151	1439	154 114-168	33/10
3.00	32:24	4:25	8:51	140 136-144	1239	165 158-170	9/40
3.50	36:50	4:27	8:53	141 125-151	1253	166 160-176	2/40
4.00	40:54	4:04	8:09	141 138-145	1148	167 162-178	1/44
4.50	45:34	4:39	9:19	141 132-146	1313	162 118-182	9/14
5.00	52:06	6:32	13:03	142 138-147	1854	139 104-242	56/2
5.50	56:49	4:44	9:27	141 137-147	1334	169 160-190	5/68
6.00	1:01:26	4:36	9:13	140 136-144	1290	166 158-176	7/43
6.50	1:06:42	5:16	10:32	138 133-145	1453	152 104-168	19/13
7.00	1:12:14	5:32	11:04	135 127-142	1493	147 98-166	8/24
7.50	1:20:33	8:20	16:39	138 130-144	2299	113 82-226	103/0
8.00	1:27:28	6:54	13:49	139 136-142	1920	134 88-164	58/0
8.50	1:32:21	4:53	9:46	138 133-141	1348	162 156-168	10/45
9.00	1:36:57	4:36	9:13	144 138-149	1326	169 156-194	0/86
9.50	1:41:42	4:45	9:29	146 140-150	1385	167 118-210	1/38
10.00	1:45:46	4:04	8:09	150 148-156	1221	166 160-174	6/5
10.03	1:45:57	11	6:14	156 156-156	971	171 170-172	0/1

Heart

140/156max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 502m, Range 190m, Flat prediction 1:32:31

Elevation Graph

Biggest Climbs (m)	Min/mi
188 11.8%	15:20
172 7.7%	12:13
68 5.7%	11:55
38 5.0%	10:44
14 6.2%	8:54
See your biggest climbs

Cadence

155 (242 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	79.4	164	8.8	1:24:07	9:34
Walk	20.5	107	1.2	21:41	17:38
Still	0.1	-	-	9	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:51	7:28	45.96%	More
800m	3:59	8:01	50.72%	More
1km	4:58	7:59	53.06%	More
Mile	8:21	8:21	53.47%	More
5k	29:02	9:21	52.40%	More
5 miles	48:05	9:37	51.62%	More
10k	1:03:36	10:14	48.77%	More
10 miles	1:45:34	10:33	48.61%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:34	7:34	59.05
5km	27:26	8:50	55.46
5M	47:05	9:25	52.71
10km	1:00:16	9:42	51.47
10M	1:43:29	10:21	49.59
Half	2:20:38	10:44	47.94
20M	3:47:24	11:22	46.98
Mara	5:09:03	11:48	46.09

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Session Intensity	6
Training Load	636