Sun 14th May 2023 at 9:34am by Sir Noel Plum

Run > General

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Time
1:11:00
Miles
10.06
Min/mi
7:03
Pacing
93%
WAVA
70.21
Stride(cm)
130
Cals
955
Cadence
176
BPM
164
%MHR
88.6
B/mi
1157
Asc(m)
267
Hillscore
12
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 4:34(4:34/km) 130/150bpm [594b/km] 56cal
2) 1km - 4:27(4:27/km) 147/153bpm [655b/km] 59cal
3) 1km - 4:32(4:32/km) 160/168bpm [725b/km] 64cal
4) 1km - 4:19(4:19/km) 165/170bpm [711b/km] 56cal
5) 1km - 4:20(4:20/km) 163/175bpm [707b/km] 57cal
6) 1km - 4:04(4:04/km) 166/174bpm [675b/km] 56cal
7) 1km - 4:28(4:28/km) 164/173bpm [732b/km] 59cal
8) 1km - 4:56(4:56/km) 171/175bpm [844b/km] 67cal
9) 1km - 4:24(4:24/km) 174/178bpm [764b/km] 60cal
10) 1km - 4:21(4:21/km) 171/175bpm [744b/km] 59cal
11) 1km - 4:14(4:14/km) 173/180bpm [731b/km] 58cal
12) 1km - 4:21(4:21/km) 169/173bpm [735b/km] 58cal
13) 1km - 4:11(4:11/km) 166/173bpm [694b/km] 55cal
14) 1km - 4:26(4:26/km) 172/179bpm [764b/km] 60cal
15) 1km - 4:23(4:23/km) 174/181bpm [764b/km] 61cal
16) 1km - 4:17(4:17/km) 176/179bpm [755b/km] 60cal
17) 0.19km - 43(3:40/km) 174/178bpm [638b/km] 10cal

4:34 4:27 4:32 4:19 4:20 4:04 4:28 4:56 4:24 4:21 4:14 4:21 4:11 4:26 4:23 4:17 43

Pin Map

0mi in 0

Pace

60%

31%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	3:38	3:38	7:15	121 68-147	878	177 168-188	8/10
1.00	7:17	3:40	7:19	148 144-152	1084	174 168-180	21/21
1.50	10:55	3:38	7:16	150 142-168	1089	176 172-182	13/11
2.00	14:30	3:35	7:10	163 158-165	1168	173 170-180	27/6
2.50	17:58	3:28	6:55	166 153-170	1149	174 170-180	17/7
3.00	21:25	3:28	6:55	161 148-175	1114	177 170-186	9/34
3.50	24:50	3:24	6:48	168 163-174	1143	176 168-186	26/20
4.00	28:04	3:15	6:30	161 153-169	1046	175 170-180	6/27
4.50	31:56	3:51	7:42	169 163-173	1302	177 172-184	17/15
5.00	35:53	3:57	7:54	171 168-176	1350	177 172-184	40/14
5.50	39:25	3:32	7:04	174 168-178	1231	174 170-178	19/10
6.00	42:57	3:32	7:04	172 166-175	1215	175 170-182	14/6
6.50	46:22	3:25	6:51	172 167-175	1178	175 172-184	12/12
7.00	49:47	3:25	6:50	172 169-179	1175	174 170-182	6/16
7.50	53:18	3:31	7:02	168 162-173	1181	177 170-186	13/20
8.00	56:38	3:20	6:40	166 161-170	1107	177 172-188	5/23
8.50	1:00:14	3:36	7:11	171 164-179	1229	178 172-184	14/16
9.00	1:03:40	3:26	6:52	173 169-177	1189	175 170-184	8/19
9.50	1:07:15	3:35	7:10	176 170-179	1261	177 174-182	22/13
10.00	1:10:38	3:24	6:47	175 172-179	1188	177 170-184	15/12
10.06	1:11:00	22	5:50	177 175-178	1032	183 180-186	4/0

Heart

164/179max

Show Beats/Mile

BPM
WHR
MHR
Bands
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Elevation

Asc 267m, Range 59m, Flat prediction 1:10:07

Elevation Graph

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Biggest Climbs (m)	Min/mi
35 5.3%	7:53
30 3.3%	7:22
17 9.5%	7:21
14 6.0%	7:46
13 3.1%	7:14
12 4.4%	7:15
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Cadence

176 (188 max) Stride Length: 130cm Run: 100% Walk: 0%

Cadence Chart

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Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:34	6:17	53.21%	More
800m	3:13	6:28	60.84%	More
1km	4:03	6:31	62.92%	More
Mile	6:36	6:36	65.51%	More
5k	21:26	6:54	68.68%	More
5 miles	34:41	6:56	69.18%	More
10k	43:36	7:01	68.73%	More
10 miles	1:10:28	7:03	70.30%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:09	6:09	70.35
5km	20:26	6:35	72.07
5M	33:50	6:46	70.90
10km	42:36	6:51	70.33
10M	1:10:33	7:03	70.21
Half	1:33:56	7:10	69.24
20M	2:27:06	7:21	70.07
Mara	3:15:50	7:28	70.18

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