Sun 21st Oct 2018 at 10:00am by Alex B

Run > Race

warm

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Time
1:27:01
Miles
10.03
Min/mi
8:41
Pacing
96%
WAVA
55.18
Stride(cm)
113
Cals
1331
Cadence
164
BPM
167
%MHR
89.7
B/mi
1448
Surface
Road

Notes & Comments

Great South Run

Not a bad effort on zero training and coming after 2 weeks of cough/cold

Split Summary
===
1) 1m - 8:26(8:26/m) 152/168bpm 114cal 7.11/0mph
2) 1m - 8:27(8:27/m) 161/169bpm 122cal 7.1/0mph
3) 1m - 8:24(8:24/m) 165/171bpm 125cal 7.15/0mph
4) 1m - 8:27(8:27/m) 169/174bpm 131cal 7.1/0mph
5) 1m - 8:34(8:34/m) 169/199bpm 133cal 7.01/0mph
6) 1m - 8:40(8:40/m) 167/173bpm 132cal 6.93/0mph
7) 1m - 8:59(8:59/m) 166/174bpm 136cal 6.68/0mph
8) 1m - 9:00(9:00/m) 166/174bpm 136cal 6.66/0mph
9) 1m - 8:54(8:54/m) 173/177bpm 146cal 6.74/0mph
10) 1m - 8:31(8:31/m) 180/187bpm 145cal 7.05/0mph
11) 0.08m - 38(7:35/m) 186/188bpm 11cal 7.91/0mph

8:26 8:27 8:24 8:27 8:34 8:40 8:59 9:00 8:54 8:31 38

Pin Map

Great South Run

0mi in 0

Pace

10%

78%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:14	4:14	8:28	143 84-160	1212	165 160-170	1/2
1.00	8:26	4:12	8:24	161 154-168	1354	165 162-168	5/0
1.50	12:42	4:16	8:32	158 152-160	1349	164 162-166	2/4
2.00	16:53	4:11	8:21	164 157-169	1370	165 162-172	3/1
2.50	21:05	4:12	8:24	165 158-171	1387	165 162-172	3/3
3.00	25:17	4:12	8:23	164 160-168	1376	165 162-174	5/3
3.50	29:32	4:15	8:29	168 163-174	1426	166 162-176	5/7
4.00	33:44	4:13	8:26	169 165-173	1424	166 162-176	7/5
4.50	37:59	4:14	8:29	171 163-199	1450	164 162-170	2/3
5.00	42:18	4:20	8:39	167 163-172	1445	164 162-168	3/3
5.50	46:39	4:20	8:41	167 161-173	1450	164 160-168	1/3
6.00	50:58	4:19	8:39	168 162-173	1453	163 160-168	1/3
6.50	55:27	4:29	8:58	168 160-174	1508	163 160-168	3/2
7.00	59:57	4:30	9:00	165 161-173	1484	162 160-164	2/1
7.50	1:04:32	4:35	9:09	168 161-174	1538	162 160-166	1/3
8.00	1:08:58	4:26	8:52	165 159-173	1462	161 158-168	2/1
8.50	1:13:24	4:26	8:53	172 168-176	1527	161 160-164	1/2
9.00	1:17:52	4:28	8:56	174 169-177	1555	161 160-164	2/5
9.50	1:22:15	4:23	8:46	178 175-181	1560	163 160-168	5/2
10.00	1:26:23	4:08	8:16	182 178-187	1503	165 160-172	2/2
10.08	1:27:00	37	7:38	186 183-188	1419	169 164-174	0/1

Heart

167/199max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 0m, Range 11m, Flat prediction 1:27:01

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

164 (176 max) Stride Length: 113cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	163	10.1	1:27:00	8:38
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:57	7:53	41.30%	More
800m	4:02	8:06	46.88%	More
1km	5:06	8:12	48.32%	More
Mile	8:21	8:21	50.20%	More
5k	26:09	8:25	54.57%	More
5 miles	42:17	8:27	54.89%	More
10k	52:53	8:31	54.79%	More
10 miles	1:26:19	8:38	55.46%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:49	6:49	61.53
5km	23:51	7:41	59.83
5M	40:20	8:04	57.55
10km	51:17	8:15	56.50
10M	1:26:44	8:40	55.19
Half	1:56:52	8:55	53.77
20M	3:06:30	9:20	53.39
Mara	4:11:19	9:36	52.83

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