Sat 17th Sep 2022 at 8:02am by RossN

Run > General

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Time
50:12
Miles
6.22
Min/mi
8:04
Pacing
92%
WAVA
67.83
Stride(cm)
105
Cals
577
Cadence
190
BPM
158
%MHR
92.3
B/mi
1273
Asc(m)
204
Hillscore
19
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 4:38(4:38/km) 145/153bpm [671b/km] 49cal 12.96/14.75kmph
2) 1km - 4:55(4:55/km) 153/155bpm [751b/km] 55cal 12.22/14.21kmph
3) 1km - 4:52(4:52/km) 156/158bpm [758b/km] 55cal 12.34/13.2kmph
4) 1km - 4:51(4:51/km) 159/160bpm [772b/km] 56cal 12.35/13.94kmph
5) 1km - 4:48(4:48/km) 161/162bpm [774b/km] 56cal 12.49/13.54kmph
6) 1km - 4:53(4:53/km) 163/165bpm [796b/km] 58cal 12.29/16.06kmph
7) 1km - 5:28(5:28/km) 161/165bpm [879b/km] 63cal 10.99/13kmph
8) 1km - 5:15(5:15/km) 161/162bpm [846b/km] 61cal 11.42/12.33kmph
9) 1km - 5:19(5:19/km) 162/163bpm [861b/km] 62cal 11.29/12.16kmph
10) 1km - 4:54(4:54/km) 164/170bpm [803b/km] 58cal 12.25/13.5kmph
11) 0.08km - 20(3:59/km) 170/170bpm [677b/km] 4cal 15.08/13.57kmph
Tried a 'double' for a good 10k time. Slight hip niggle, one short walk, and slightly overdressed made me miss the target 50 mins.

4:38 4:55 4:52 4:51 4:48 4:53 5:28 5:15 5:19 4:54 20

Pace

45%

47%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	1:49	1:49	7:16	131 97-150	952	189 124-208
0.50	3:42	1:53	7:31	149 143-153	1120	196 186-204
0.75	5:36	1:54	7:36	151 150-152	1148	198 186-202
1.00	7:36	2:01	8:02	153 152-154	1230	192 186-198
1.25	9:35	1:58	7:53	154 153-154	1215	198 100-214
1.50	11:33	1:58	7:52	154 153-156	1212	200 194-206
1.75	13:30	1:57	7:48	156 155-157	1217	195 114-206
2.00	15:30	2:00	8:01	158 157-160	1266	193 100-204
2.25	17:30	2:00	7:59	159 159-160	1269	202 192-206
2.50	19:22	1:52	7:29	160 159-160	1197	202 196-208
2.75	21:18	1:56	7:42	160 159-161	1233	190 96-206
3.00	23:14	1:56	7:45	161 160-162	1247	194 96-206
3.25	25:07	1:53	7:33	162 161-164	1223	181 98-208
3.50	27:06	1:59	7:57	164 163-165	1303	186 96-208
3.75	29:06	2:00	7:59	163 162-164	1300	131 98-204
4.00	31:10	2:04	8:17	162 161-162	1342	194 98-208
4.25	33:35	2:25	9:38	161 154-165	1552	181 118-210
4.50	35:39	2:04	8:16	159 156-162	1315	200 194-204
4.75	37:46	2:07	8:29	161 161-162	1365	198 192-208
5.00	39:53	2:07	8:28	161 160-162	1362	194 186-202
5.25	42:05	2:12	8:50	162 161-162	1431	188 128-198
5.50	44:11	2:06	8:23	162 161-163	1359	194 188-200
5.75	46:14	2:03	8:10	162 161-163	1324	193 186-198
6.00	48:17	2:03	8:13	163 162-165	1339	199 194-206
6.25	50:06	1:49	7:16	167 164-170	1215	162 100-214
6.26	50:12	6	6:45	170 170-170	1146	214 214-214

Heart

158/170max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

190 (214 max) Stride Length: 105cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	91.5	198	5.8	45:56	7:58
Walk	8.4	103	0.5	4:15	8:31
Still	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:45	7:03	51.89%	More
800m	3:37	7:17	60.38%	More
1km	4:35	7:23	62.26%	More
Mile	7:33	7:33	64.35%	More
5k	24:00	7:43	69.13%	More
5 miles	39:50	7:58	68.20%	More
10k	49:47	8:01	68.33%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:14	7:14	67.25
5km	24:03	7:44	68.98
5M	39:50	7:58	68.21
10km	50:09	8:04	67.83
10M	1:23:02	8:18	67.93
Half	1:50:34	8:26	67.09
20M	2:53:08	8:39	67.90
Mara	3:50:30	8:48	68.00

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