Thu 9th Sep 2021 at 1:03pm by Abi G

Run > Race

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Time
1:21:58
Miles
10.05
Min/mi
8:09
Pacing
91%
WAVA
64.01
Stride(cm)
106
Cals
1101
Cadence
187
BPM
165
%MHR
89.4
B/mi
1349
Asc(m)
215
Hillscore
14
Surface
Road

Notes & Comments

PSUK 10 mile road race

Carsington Water, Derbyshire
First race post COVID!

Huge hill in the second mile, flat for a bit with some welcome rain then at halfway the ‘undulations’ started and seemed to go on forever!

Held a fairly consistent pace and was probably where I think I am in terms of pace. Would’ve liked to have gone sub 8’s though.

Water at 4.5 miles then just before 8.

Travelled up and back with Rena.

Split Summary
===
1) 1m - 7:51(7:51/m) 151/171bpm [1185b/mi] 96cal
2) 1m - 8:15(8:15/m) 165/175bpm [1361b/mi] 112cal
3) 1m - 8:04(8:04/m) 165/172bpm [1331b/mi] 108cal
4) 1m - 8:10(8:10/m) 164/170bpm [1339b/mi] 108cal
5) 1m - 8:15(8:15/m) 165/171bpm [1362b/mi] 111cal
6) 1m - 8:03(8:03/m) 163/169bpm [1311b/mi] 106cal
7) 1m - 8:08(8:08/m) 166/173bpm [1350b/mi] 109cal
8) 1m - 8:16(8:16/m) 169/178bpm [1396b/mi] 113cal
9) 1m - 8:31(8:31/m) 172/181bpm [1466b/mi] 119cal
10) 1m - 8:05(8:05/m) 174/190bpm [1408b/mi] 115cal
11) 0.05m - 20(6:48/m) 174/175bpm [1182b/mi] 4cal

7:51 8:15 8:04 8:10 8:15 8:03 8:08 8:16 8:31 8:05 20

Pin Map

0mi in 0

Pace

53%

35%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	3:43	3:43	7:25	136 82-155	1009	187 180-202	15/19
1.00	7:50	4:07	8:15	164 156-171	1352	188 184-192	18/4
1.50	12:21	4:31	9:02	170 162-175	1536	184 176-192	41/1
2.00	16:05	3:44	7:28	158 153-172	1179	180 170-190	6/42
2.50	20:08	4:03	8:07	166 162-171	1347	188 182-192	9/26
3.00	24:09	4:01	8:01	164 162-165	1316	188 184-192	26/27
3.50	28:18	4:09	8:19	163 161-166	1355	187 180-192	13/13
4.00	32:19	4:01	8:01	165 161-170	1323	186 176-192	15/17
4.50	36:25	4:06	8:12	166 163-171	1362	186 178-192	16/16
5.00	40:34	4:09	8:18	164 161-168	1362	187 180-192	16/11
5.50	44:35	4:00	8:01	164 160-169	1314	187 176-192	14/20
6.00	48:37	4:02	8:04	163 162-165	1316	188 182-192	7/8
6.50	52:42	4:06	8:11	166 163-169	1360	187 174-196	18/12
7.00	56:45	4:02	8:04	167 163-173	1348	188 180-194	22/14
7.50	1:00:51	4:07	8:14	169 162-173	1390	188 174-196	10/27
8.00	1:05:00	4:09	8:18	169 163-178	1403	188 178-194	26/9
8.50	1:09:14	4:14	8:28	171 159-180	1447	186 176-192	5/18
9.00	1:13:32	4:18	8:35	173 165-181	1485	185 170-194	30/16
9.50	1:17:41	4:09	8:18	172 165-178	1429	187 178-194	22/26
10.00	1:21:37	3:56	7:52	176 166-189	1383	190 178-194	13/14
10.05	1:21:57	20	6:58	174 173-175	1212	195 190-196	2/1

Heart

165/189max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 215m, Range 65m, Flat prediction 1:20:42

Elevation Graph

Biggest Climbs (m)	Min/mi
50 5.8%	9:19
28 6.8%	9:31
20 6.7%	8:53
14 4.9%	8:26
13 2.4%	8:07
12 10.7%	7:10
See your biggest climbs

Cadence

187 (202 max) Stride Length: 106cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	186	10	1:21:54	8:09
Walk	0.0	0	0	0	NAN:00:00
Still	0.1	-	-	3	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:46	7:05	51.82%	More
800m	3:37	7:16	55.62%	More
1km	4:35	7:23	57.11%	More
Mile	7:44	7:44	57.55%	More
5k	24:51	8:00	62.57%	More
5 miles	40:14	8:03	63.05%	More
10k	50:08	8:04	63.36%	More
10 miles	1:21:31	8:09	64.05%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:06	7:06	62.67
5km	23:37	7:36	65.84
5M	39:06	7:49	64.89
10km	49:14	7:55	64.51
10M	1:21:32	8:09	64.04
Half	1:48:33	8:17	62.74
20M	2:50:00	8:30	62.87
Mara	3:46:20	8:38	62.42

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