Mon 1st May 2023 at 9:32am by RRR-CAZ 🇬🇧

Run > Race

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Time
46:05
Miles
6.25
Min/mi
7:22
Pacing
94%
WAVA
68.96
Stride(cm)
117
Cals
567
Cadence
186
BPM
143
%MHR
83.4
B/mi
1051
Asc(m)
201
Hillscore
8
Surface
Road

Notes & Comments

5 comments

🏃‍♂️ Shinfield 10K Pleased with how this went with absolutely no pain from the hip today ✅ It’s been a long time.

Split Summary
===
1) 1mi - 7:19(7:19/mi) 135/159bpm [988b/mi] 85cal 8.2/8.6mph
2) 1mi - 7:12(7:12/mi) 142/149bpm [1021b/mi] 89cal 8.34/8.81mph
3) 1mi - 7:24(7:24/mi) 145/148bpm [1074b/mi] 92cal 8.1/8.75mph
4) 1mi - 7:42(7:42/mi) 143/149bpm [1102b/mi] 93cal 7.78/8.33mph
5) 1mi - 7:22(7:22/mi) 147/152bpm [1083b/mi] 92cal 8.14/8.64mph
6) 1mi - 7:33(7:33/mi) 150/155bpm [1132b/mi] 97cal 7.95/8.25mph
7) 0.25mi - 1:33(6:17/mi) 151/154bpm [948b/mi] 19cal 9.56/10.16mph

7:19 7:12 7:24 7:42 7:22 7:33 1:33

	chunkywizard Well done, great running! Nicely above target
	Rosehip Looks good, awaits notes
	Corrah That’s good running. Well done 👍
	Autumnleaves Excellent!
	alpenrose Great running, nice to be pain free.

Pin Map

0mi in 0

Pace

10%

25%

51%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:46	1:46	7:04	117 57-143	827	189 186-192	10/0
0.50	3:40	1:54	7:35	142 131-159	1077	187 182-190	3/4
0.75	5:29	1:49	7:16	139 137-144	1011	187 182-194	8/11
1.00	7:20	1:51	7:23	139 137-142	1025	188 182-192	12/9
1.25	9:10	1:50	7:20	141 139-143	1035	187 182-190	7/11
1.50	10:54	1:44	6:57	141 137-144	979	186 182-190	8/6
1.75	12:44	1:50	7:20	141 139-143	1034	185 180-188	12/4
2.00	14:31	1:47	7:10	145 140-149	1039	187 182-188	9/11
2.25	16:18	1:47	7:08	145 143-147	1034	186 184-188	12/15
2.50	18:10	1:52	7:27	145 142-147	1080	185 182-186	5/9
2.75	20:05	1:55	7:40	143 140-146	1097	184 180-188	9/8
3.00	21:55	1:51	7:22	145 142-147	1068	185 182-188	8/4
3.25	23:48	1:52	7:30	142 138-147	1065	186 184-194	11/16
3.50	25:41	1:53	7:33	142 138-146	1073	184 178-186	10/16
3.75	27:46	2:05	8:18	143 141-146	1187	183 180-184	25/5
4.00	29:38	1:52	7:28	145 142-149	1083	185 184-188	9/8
4.25	31:23	1:46	7:02	145 144-147	1021	186 184-190	11/21
4.50	33:14	1:50	7:22	145 143-147	1067	186 182-188	11/12
4.75	35:06	1:52	7:30	147 143-150	1102	186 182-188	8/13
5.00	37:00	1:54	7:34	150 147-152	1136	187 182-190	16/28
5.25	38:50	1:51	7:22	149 146-151	1099	186 182-188	16/7
5.50	40:48	1:58	7:52	150 148-152	1179	185 182-188	8/8
5.75	42:40	1:52	7:28	150 148-152	1119	185 182-190	19/7
6.00	44:33	1:52	7:30	153 150-155	1147	186 184-190	18/25
6.25	46:06	1:33	6:18	150 148-153	945	191 186-206	9/11

Heart

143/159max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 201m, Range 47m, Flat prediction 46:14

Elevation Graph

Biggest Climbs (m)	Min/mi
15 9.9%	7:31
15 4.6%	6:48
13 5.6%	7:25
12 6.3%	7:19
12 10.8%	7:13
11 6.4%	7:07
See your biggest climbs

Cadence

186 (206 max) Stride Length: 117cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	186	6.2	46:06	7:23
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:35	6:20	54.85%	More
800m	3:26	6:55	59.78%	More
1km	4:22	7:02	61.27%	More
Mile	7:07	7:07	63.75%	More
5k	22:42	7:18	68.16%	More
5 miles	36:57	7:23	68.34%	More
10k	45:50	7:23	68.88%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:36	6:36	68.82
5km	21:58	7:04	70.43
5M	36:23	7:17	69.42
10km	45:48	7:22	68.94
10M	1:15:51	7:35	68.90
Half	1:40:59	7:43	68.00
20M	2:38:08	7:54	68.81
Mara	3:30:32	8:02	68.92

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