Wed 13th Nov 2019 at 12:00pm by sheppardmk

Run > Race

Not good
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Time
1:24:51
Miles
10.00
Min/mi
8:29
Pacing
94%
WAVA
62.19
Stride(cm)
111
Cals
859
Cadence
170
BPM
137
%MHR
80
B/mi
1161
Asc(m)
99
Hillscore
9
Surface
Road

Notes & Comments

RAF Henlow 10 Mile

Split Summary
===
1) 1km - 5:21(5:21/km) 127/150bpm 59cal 11.22/12.19kmph
2) 1km - 5:18(5:18/km) 126/150bpm 58cal 11.33/11.96kmph
3) 1km - 5:07(5:07/km) 149/153bpm 67cal 11.71/12.39kmph
4) 1km - 5:07(5:07/km) 151/155bpm 68cal 11.72/12.7kmph
5) 1km - 5:22(5:22/km) 152/171bpm 72cal 11.19/12.26kmph
6) 1km - 5:11(5:11/km) 143/154bpm 63cal 11.58/11.96kmph
7) 1km - 5:26(5:26/km) 141/156bpm 60cal 11.05/11.52kmph
8) 1km - 5:16(5:16/km) 148/156bpm 67cal 11.39/12.12kmph
9) 1km - 5:12(5:12/km) 151/164bpm 70cal 11.56/12.33kmph
10) 1km - 5:19(5:19/km) 150/154bpm 70cal 11.29/12.16kmph
11) 1km - 5:11(5:11/km) 147/151bpm 67cal 11.59/12.06kmph
12) 1km - 5:15(5:15/km) 146/151bpm 67cal 11.44/11.76kmph
13) 1km - 5:31(5:31/km) 127/145bpm 34cal 10.89/11.49kmph
14) 1km - 5:15(5:15/km) 116/121bpm 12cal 11.43/12.06kmph
15) 1km - 5:17(5:17/km) 116/120bpm 12cal 11.35/11.99kmph
16) 1km - 4:57(4:57/km) 117/122bpm 12cal 12.12/12.73kmph
17) 0.18km - 49(4:32/km) 116/117bpm 1cal 13.22/12.87kmph

5:21 5:18 5:07 5:07 5:22 5:11 5:26 5:16 5:12 5:19 5:11 5:15 5:31 5:15 5:17 4:57 49

Pace

19%

55%

24%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:16	4:16	8:33	124 76-149	1060	173 116-176	5/5
1.00	8:39	4:23	8:46	128 113-150	1122	172 170-176	21/4
1.50	12:46	4:07	8:14	143 119-150	1177	171 170-174	7/8
2.00	16:52	4:05	8:11	150 147-153	1226	171 170-174	8/10
2.50	21:01	4:10	8:19	151 146-155	1257	171 166-174	10/7
3.00	25:21	4:20	8:39	151 146-155	1307	170 168-172	13/2
3.50	29:26	4:05	8:09	141 114-169	1150	171 170-174	3/12
4.00	33:48	4:22	8:44	138 113-154	1206	170 168-172	12/4
4.50	38:06	4:19	8:37	149 120-155	1284	170 168-170	12/5
5.00	42:23	4:17	8:34	143 113-155	1226	170 168-174	10/8
5.50	46:34	4:11	8:21	150 133-162	1254	170 168-172	6/10
6.00	50:58	4:23	8:47	150 145-154	1317	169 168-174	8/8
6.50	55:04	4:06	8:13	148 138-151	1216	170 168-172	2/19
7.00	59:12	4:08	8:15	148 144-151	1222	170 168-174	2/9
7.50	1:03:26	4:15	8:29	142 121-151	1205	170 168-174	4/5
8.00	1:07:51	4:24	8:49	127 111-145	1119	169 168-172	11/3
8.50	1:12:11	4:20	8:40	116 109-120	1006	168 166-172	11/8
9.00	1:16:18	4:08	8:15	116 111-120	957	170 168-174	1/7
9.50	1:20:40	4:22	8:43	115 110-118	1003	169 168-178	10/4
10.00	1:24:30	3:50	7:40	118 114-121	906	172 170-176	1/7
10.05	1:24:54	24	7:28	117 116-117	874	179 178-180	0/1

Heart

137/169max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 99m, Range 44m, Flat prediction 1:25:13

Elevation Graph

Biggest Climbs (m)	Min/mi
23 4.8%	8:29
19 3.0%	8:37
15 1.6%	8:10
12 8.6%	8:57
11 1.6%	8:14
11 2.0%	8:14
See your biggest climbs

Cadence

170 (180 max) Stride Length: 111cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	170	10.1	1:24:54	8:27
Walk	0.0	116	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:53	7:35	46.17%	More
800m	3:49	7:40	54.28%	More
1km	4:49	7:46	55.94%	More
Mile	8:10	8:10	56.09%	More
5k	25:59	8:22	60.03%	More
5 miles	42:04	8:25	60.58%	More
10k	52:16	8:25	60.96%	More
10 miles	1:24:19	8:26	62.56%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:11	7:11	63.76
5km	24:14	7:48	64.38
5M	40:22	8:04	63.12
10km	50:57	8:12	62.53
10M	1:24:51	8:29	62.17
Half	1:53:20	8:39	61.16
20M	2:58:23	8:55	61.57
Mara	3:58:17	9:06	61.46

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