Wed 14th Nov 2018 at 3:00pm by MrMo

Run > General

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Time
1:31:55
Miles
10.00
Min/mi
9:12
Pacing
94%
WAVA
50.79
Stride(cm)
100
Cals
875
Cadence
175
BPM
145
%MHR
75.1
B/mi
1333
Asc(m)
187
Surface
Road

Notes & Comments

Nice easy run out to Barnes just as it was getting dark. I had cold arms for the whole run and wished I'd worn a long sleeve.

Felt relaxed and was cruising along. My only complaint was a bit of left hip flexor and left hip stiffness.

Split Summary
===
1) 1m - 9:30(9:30/m) 129/148bpm 83cal 6.32/14.67mph
2) 1m - 9:15(9:15/m) 138/142bpm 88cal 6.49/7.18mph
3) 1m - 9:06(9:06/m) 142/147bpm 89cal 6.59/7.62mph
4) 1m - 9:06(9:06/m) 148/151bpm 93cal 6.59/7.74mph
5) 1m - 9:34(9:34/m) 150/157bpm 100cal 6.28/7.28mph
6) 1m - 9:02(9:02/m) 149/152bpm 88cal 6.64/7.03mph
7) 1m - 8:58(8:58/m) 150/155bpm 86cal 6.69/6.99mph
8) 1m - 9:13(9:13/m) 148/152bpm 82cal 6.51/6.97mph
9) 1m - 9:21(9:21/m) 148/152bpm 81cal 6.42/6.82mph
10) 1m - 8:50(8:50/m) 152/162bpm 85cal 6.79/7.49mph
11) 0m - 1(5:45/m) 157/157bpm 10.44/7.12mph

9:30 9:15 9:06 9:06 9:34 9:02 8:58 9:13 9:21 8:50 1

Pace

11%

75%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:43	4:43	9:25	119 86-130	1121	175 160-180	6/8
1.00	9:29	4:46	9:32	135 125-148	1288	176 166-184	17/14
1.50	14:02	4:33	9:06	138 134-140	1256	176 172-184	10/11
2.00	18:44	4:42	9:24	139 137-142	1306	176 174-178	11/9
2.50	23:15	4:31	9:01	141 138-144	1272	177 174-178	6/8
3.00	27:50	4:35	9:11	143 140-147	1313	175 172-180	8/8
3.50	32:26	4:36	9:12	147 143-150	1352	177 174-180	7/9
4.00	36:56	4:30	9:00	149 145-151	1341	175 170-178	13/12
4.50	41:51	4:55	9:49	151 147-157	1483	173 154-208	14/11
5.00	46:30	4:39	9:18	149 147-155	1385	175 162-180	8/10
5.50	51:01	4:32	9:04	149 145-152	1350	175 162-180	7/11
6.00	55:32	4:30	9:01	149 146-151	1343	175 170-178	6/6
6.50	1:00:03	4:32	9:03	150 147-155	1358	175 166-180	4/6
7.00	1:04:30	4:26	8:53	150 146-152	1332	176 172-180	13/14
7.50	1:09:06	4:36	9:13	148 146-152	1364	175 164-178	11/11
8.00	1:13:42	4:36	9:12	149 146-151	1371	174 168-178	6/11
8.50	1:18:20	4:37	9:15	148 145-150	1368	174 164-178	10/5
9.00	1:23:03	4:43	9:26	148 146-152	1397	175 170-178	2/6
9.50	1:27:33	4:30	9:00	150 146-153	1351	175 172-180	11/5
10.00	1:31:53	4:20	8:40	155 149-162	1342	177 170-182	8/8

Heart

145/162max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 187m, Range 13m, Flat prediction 1:31:55

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

175 (208 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	175	10	1:31:53	9:11
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:05	8:21	38.14%	More
800m	4:17	8:36	42.99%	More
1km	5:25	8:42	44.37%	More
Mile	8:49	8:49	46.49%	More
5k	28:07	9:03	49.59%	More
5 miles	45:23	9:05	49.94%	More
10k	56:47	9:08	49.80%	More
10 miles	1:31:53	9:11	50.82%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:39	7:39	53.60
5km	26:00	8:22	53.63
5M	43:29	8:42	52.12
10km	54:59	8:51	51.43
10M	1:31:55	9:12	50.80
Half	2:03:02	9:24	49.80
20M	3:14:19	9:43	49.97
Mara	4:20:07	9:56	49.77

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