Sun 28th Nov 2021 at 9:18am by Autumnleaves

Run > Race

Good
icy
v cold

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Time
51:45
Miles
6.23
Min/mi
8:18
Pacing
95%
WAVA
69.20
Stride(cm)
106
Cals
595
Cadence
184
BPM
154
%MHR
83.3
B/mi
1281
Asc(m)
180
Hillscore
9
Surface
Road

Notes & Comments

6 comments

Wilmslow 10k. Enjoyed this more than I expected to! Felt strong and relatively comfortable. Time only a little slower than Warrington on a tougher course.

Split Summary
===
1) 1m - 8:20(8:20/m) 144/149bpm [1199b/mi] 90cal 7.21/7.41mph
2) 1m - 8:12(8:12/m) 151/155bpm [1238b/mi] 93cal 7.32/7.91mph
3) 1m - 8:02(8:02/m) 155/158bpm [1246b/mi] 93cal 7.46/7.91mph
4) 1m - 8:13(8:13/m) 157/161bpm [1289b/mi] 96cal 7.31/7.74mph
5) 1m - 8:24(8:24/m) 159/162bpm [1334b/mi] 99cal 7.15/7.51mph
6) 1m - 8:41(8:41/m) 159/161bpm [1379b/mi] 102cal 6.92/7.35mph
7) 0.23m - 1:54(8:22/m) 160/161bpm [1338b/mi] 22cal 7.17/7.28mph

8:20 8:12 8:02 8:13 8:24 8:41 1:54

	northernslowcoach
	snogard Well done 😀
	LindsD Well done!
	Sombrero Great running
	RRR-CAZ 🇬🇧 Excellent ✅
	Bintmcskint Fabulous running!

Pace

24%

70%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:09	2:09	8:35	140 131-146	1202	178 152-188	8/11
0.50	4:10	2:01	8:05	141 137-144	1140	184 180-188	11/8
0.75	6:16	2:05	8:21	145 142-148	1212	185 182-188	14/6
1.00	8:18	2:02	8:10	148 146-149	1208	185 182-188	13/10
1.25	10:16	1:58	7:53	151 148-153	1190	185 182-188	10/8
1.50	12:19	2:03	8:12	152 150-154	1247	184 182-186	16/17
1.75	14:27	2:08	8:30	151 147-154	1284	183 180-186	11/13
2.00	16:31	2:04	8:17	152 149-153	1258	184 182-186	5/6
2.25	18:29	1:59	7:54	154 152-156	1218	184 180-186	8/13
2.50	20:31	2:01	8:05	155 153-157	1254	184 182-186	10/11
2.75	22:30	1:59	7:57	155 151-157	1231	186 182-188	5/12
3.00	24:34	2:04	8:15	157 155-158	1295	185 182-188	13/11
3.25	26:34	2:00	8:00	157 156-158	1256	184 180-186	8/8
3.50	28:42	2:08	8:33	157 154-158	1341	183 180-186	5/14
3.75	30:43	2:02	8:07	158 156-159	1282	185 182-186	25/5
4.00	32:46	2:03	8:11	159 157-160	1302	185 184-188	6/11
4.25	34:47	2:00	8:01	158 157-159	1268	185 182-186	3/18
4.50	36:51	2:05	8:19	159 158-161	1322	185 182-186	17/8
4.75	39:02	2:10	8:41	160 159-161	1389	183 182-186	12/3
5.00	41:10	2:08	8:33	160 159-162	1367	185 182-188	9/7
5.25	43:17	2:07	8:29	160 158-161	1358	184 182-186	11/11
5.50	45:35	2:18	9:12	158 155-161	1454	179 166-184	17/18
5.75	47:43	2:08	8:33	158 158-160	1351	181 178-184	9/12
6.00	49:50	2:07	8:27	159 157-161	1342	183 178-184	7/5
6.23	51:45	1:55	8:26	160 159-161	1349	184 180-188	10/3

Heart

154/162max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 180m, Range 34m, Flat prediction 51:18

Elevation Graph

Biggest Climbs (m)	Min/mi
22 6.8%	8:15
16 6.4%	9:56
13 5.8%	8:32
13 5.2%	8:19
11 4.3%	8:50
11 5.3%	8:29
See your biggest climbs

Cadence

184 (188 max) Stride Length: 106cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	183	6.2	51:45	8:19
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:55	7:41	53.21%	More
800m	3:56	7:55	57.37%	More
1km	4:56	7:57	59.51%	More
Mile	8:02	8:02	62.15%	More
5k	25:16	8:08	69.02%	More
5 miles	41:05	8:13	69.34%	More
10k	51:35	8:18	69.19%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:56	6:56	71.96
5km	24:06	7:45	72.34
5M	40:38	8:08	70.12
10km	51:36	8:18	69.18
10M	1:27:02	8:42	67.68
Half	1:57:06	8:56	65.76
20M	3:06:25	9:19	65.14
Mara	4:10:48	9:34	64.21

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