Wed 14th Nov 2018 at 6:00am by Sorequads

Run > Progressive

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Time
1:16:02
Miles
11.05
Min/mi
6:53
Pacing
74%
WAVA
64.31
Stride(cm)
123
Cals
1101
Cadence
190
BPM
154
%MHR
93.4
B/mi
1061
Asc(m)
114
Surface
Road

Notes & Comments

Progressive. Strong southerly wind. Didn't manage to get to HMP, but working pleasingly hard. Enjoyably tough session.

Split Summary
===
1) 1m - 7:58(7:58/m) 128/138bpm 98cal 7.52/9.04mph
2) 1m - 7:22(7:22/m) 137/155bpm 97cal 8.14/8.56mph
3) 1m - 7:04(7:04/m) 149/168bpm 105cal 8.49/8.93mph
4) 1m - 6:55(6:55/m) 156/168bpm 108cal 8.68/8.91mph
5) 1m - 6:36(6:36/m) 162/178bpm 110cal 9.08/9.56mph
6) 1m - 6:24(6:24/m) 161/168bpm 105cal 9.37/11.44mph
7) 1m - 6:22(6:22/m) 163/174bpm 101cal 9.44/9.93mph
8) 1m - 6:27(6:27/m) 165/173bpm 105cal 9.31/9.93mph
9) 1m - 6:22(6:22/m) 165/168bpm 100cal 9.43/10.02mph
10) 1m - 6:29(6:29/m) 166/171bpm 104cal 9.25/10.08mph
11) 1m - 7:36(7:36/m) 146/166bpm 64cal 7.89/8.75mph
12) 0.05m - 27(8:30/m) 151/153bpm 4cal 7.06/6.82mph

7:58 7:22 7:04 6:55 6:36 6:24 6:22 6:27 6:22 6:29 7:36 27

Pace

11%

56%

25%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:09	4:09 +9	8:17	118 77-136	978	173 118-184	3/12
1.00	8:08	3:59	7:58	132 125-137	1052	182 174-186	7/7
1.50	11:50	3:42	7:24	135 129-141	999	185 182-188	9/9
2.00	15:30	3:40	7:20	141 131-155	1034	186 182-188	5/5
2.50	20:23	4:53 +1:20	9:46	149 92-168	1455	187 178-192	5/6
3.00	23:54	3:31	7:02	150 141-157	1054	187 180-190	3/5
3.50	27:20	3:27	6:54	157 148-168	1082	190 186-192	2/1
4.00	30:48	3:28	6:55	156 151-164	1079	192 188-196	6/5
4.50	34:09	3:21	6:42	164 154-178	1098	192 190-196	6/5
5.00	37:25	3:16	6:32	163 154-170	1064	192 188-198	2/4
5.50	40:33	3:08	6:16	159 156-166	997	194 190-198	2/1
6.00	43:49	3:16	6:32	163 159-168	1065	196 182-200	6/4
6.50	47:03	3:14	6:28	163 161-171	1054	196 192-200	6/6
7.00	50:10	3:07	6:15	164 161-174	1025	197 186-212	2/3
7.50	53:17	3:07	6:14	165 162-171	1028	195 192-200	2/1
8.00	56:38	3:20	6:41	165 161-167	1102	195 192-200	4/5
8.50	59:51	3:14	6:27	165 164-168	1065	195 180-198	6/6
9.00	1:02:59	3:08	6:16	164 159-167	1027	197 192-202	2/3
9.50	1:06:06	3:07	6:14	166 164-171	1034	196 190-202	4/1
10.00	1:09:29	3:23	6:45	166 164-167	1122	194 184-200	4/5
10.50	1:13:53	4:25 +40	8:50	145 134-149	1280	183 102-188	7/6
11.00	1:17:44	3:51	7:41	147 143-150	1130	185 176-190	14/9
11.05	1:18:11	27	8:38	152 150-153	1313	178 176-178	1/0

Heart

154/178max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 114m, Range 11m, Flat prediction 1:16:02

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

190 (212 max) Stride Length: 123cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.0	190	11	1:15:50	7:00
Walk	1.3	114	0	1:01	43:48
Pause	1.7	-	-	1:20	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:30	6:02	49.51%	More
800m	3:03	6:07	55.54%	More
1km	3:50	6:10	57.91%	More
Mile	6:11	6:11	62.16%	More
5k	19:42	6:21	66.27%	More
5 miles	31:54	6:23	66.73%	More
10k	40:08	6:27	66.40%	More
10 miles	1:09:28	6:57	63.40%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:57	5:57	64.67
5km	19:49	6:23	65.89
5M	32:48	6:34	64.92
10km	41:18	6:39	64.51
10M	1:08:24	6:50	64.39
Half	1:31:04	6:57	63.52
20M	2:22:36	7:08	64.28
Mara	3:09:52	7:15	64.38

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