Sun 20th May 2018 at 1:00pm by Rrunner

Run > Race

Amazing
hellish

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Time
46:36
Miles
6.21
Min/mi
7:30
Pacing
93%
WAVA
58.37
Stride(cm)
133
Cals
631
Cadence
161
BPM
152
%MHR
82.1
B/mi
1140
Asc(m)
42
Surface
Road

Notes & Comments

Great Manchester Run

Very, very hot day. Decided to take it easy and keep the HR low with a late kick if I could. Felt great all the way round even if it was so hot. Not a day for PBs!

Split Summary
===
1) 1km - 4:47(4:47/km) 134/147bpm 56cal 12.56/13.57kmph
2) 1km - 4:44(4:44/km) 146/150bpm 63cal 12.68/13.57kmph
3) 1km - 4:42(4:42/km) 150/154bpm 63cal 12.76/13.23kmph
4) 1km - 4:53(4:53/km) 152/158bpm 66cal 12.3/13.13kmph
5) 1km - 4:41(4:41/km) 150/154bpm 63cal 12.82/13.6kmph
6) 1km - 4:29(4:29/km) 155/161bpm 61cal 13.39/13.98kmph
7) 1km - 4:46(4:46/km) 156/164bpm 66cal 12.59/13.44kmph
8) 1km - 4:22(4:22/km) 160/163bpm 62cal 13.73/14.48kmph
9) 1km - 4:31(4:31/km) 160/164bpm 64cal 13.26/14.14kmph
10) 1km - 4:11(4:11/km) 162/168bpm 60cal 14.33/15.18kmph
11) 0.13km - 30(3:50/km) 169/173bpm 7cal 15.68/15.75kmph

4:47 4:44 4:42 4:53 4:41 4:29 4:46 4:22 4:31 4:11 30

Pace

11%

65%

22%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:06	2:06	8:23	120 84-139	1007	163 158-168	1/5
0.50	3:53	1:48	7:10	137 134-142	982	162 156-164	3/13
0.75	5:41	1:48	7:12	144 142-146	1037	162 160-164	2/3
1.00	7:40	1:58	7:53	147 144-150	1158	161 158-164	2/1
1.25	9:36	1:56	7:44	146 144-148	1130	160 158-164	1/4
1.50	11:30	1:54	7:38	151 146-154	1153	161 158-166	1/5
1.75	13:24	1:54	7:35	149 147-151	1130	161 158-164	1/3
2.00	15:18	1:54	7:37	153 149-157	1166	160 158-166	5/0
2.25	17:16	1:58	7:50	153 151-156	1199	159 158-162	3/2
2.50	19:14	1:58	7:53	150 146-154	1182	159 156-160	1/3
2.75	21:04	1:50	7:22	150 148-154	1105	160 158-162	9/8
3.00	23:00	1:56	7:44	150 149-152	1160	159 158-162	3/4
3.25	24:53	1:52	7:30	152 149-156	1140	162 158-166	0/2
3.50	26:33	1:41	6:43	154 151-156	1033	160 156-164	3/3
3.75	28:28	1:54	7:36	157 153-160	1194	160 156-162	1/2
4.00	30:25	1:58	7:50	156 152-160	1222	158 154-162	3/3
4.25	32:19	1:53	7:34	156 151-160	1180	159 156-164	3/2
4.50	34:11	1:52	7:30	158 154-163	1184	160 158-164	2/3
4.75	35:55	1:44	6:57	160 157-163	1111	163 158-168	4/2
5.00	37:37	1:42	6:48	161 159-163	1096	161 158-164	2/5
5.25	39:30	1:53	7:32	160 157-161	1204	160 158-164	3/3
5.50	41:16	1:46	7:05	160 156-162	1134	160 158-164	2/2
5.75	43:02	1:45	7:00	162 159-163	1135	161 160-164	4/2
6.00	44:44	1:42	6:50	162 160-163	1106	161 158-164	3/3
6.25	46:20	1:36	6:26	166 162-173	1067	165 162-168	6/1
6.28	46:30	10	5:42	168 168-168	957	168 168-168	1/0

Heart

152/173max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 21m, Flat prediction 46:36

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

161 (168 max) Stride Length: 133cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	160	6.3	46:30	7:24
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:34	6:18	48.77%	More
800m	3:15	6:33	53.96%	More
1km	4:08	6:39	55.65%	More
Mile	6:48	6:48	58.18%	More
5k	22:12	7:09	60.52%	More
5 miles	36:41	7:20	59.43%	More
10k	46:00	7:24	59.13%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:34	6:34	60.19
5km	22:09	7:08	60.65
5M	36:56	7:23	59.03
10km	46:38	7:30	58.33
10M	1:17:43	7:46	57.79
Half	1:43:50	7:56	56.76
20M	2:43:32	8:11	57.10
Mara	3:38:32	8:20	56.98

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Volume (kg)
TE
RPE