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Sun 4th Jun 2017 at 10:00am by BigEvilC

Run > Race

London 10 Mile

0 👍

Time
1:10:35
Miles
10.04
Min/mi
7:02
Pacing
90%
WAVA
71.24
Stride(cm)
133
Cals
1337
Cadence
172
BPM
154
%MHR
87.4
B/mi
1081
Asc(m)
42
Surface
Road

Notes & Comments

london 10 miler - not great prep with week sailing plus weight gain -suffered in mile 4 5 7 and 9 with hills and even walked a bit on mile 7 still 4th best WAVA time for a race
Split Summary
===
1) 1m - 6:55(6:55/m) 139/155bpm 117cal 8.68/9.77mph
2) 1m - 6:31(6:31/m) 154/158bpm 124cal 9.21/9.62mph
3) 1m - 6:42(6:42/m) 158/160bpm 131cal 8.96/9.27mph
4) 1m - 7:30(7:30/m) 158/161bpm 147cal 8/8.64mph
5) 1m - 7:21(7:21/m) 159/163bpm 143cal 8.17/8.93mph
6) 1m - 6:45(6:45/m) 157/160bpm 130cal 8.88/9.85mph
7) 1m - 7:44(7:44/m) 156/160bpm 148cal 7.75/8.75mph
8) 1m - 6:49(6:49/m) 155/160bpm 128cal 8.81/9.68mph
9) 1m - 7:18(7:18/m) 154/159bpm 135cal 8.22/9.68mph
10) 1m - 6:46(6:46/m) 158/163bpm 130cal 8.86/10.04mph
11) 0.04m - 14(5:43/m) 162/163bpm 4cal 10.51/10.08mph

6:55 6:31 6:42 7:30 7:21 6:45 7:44 6:49 7:18 6:46 14

Pace

32%

56%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.50	3:37	3:37	7:14	124 64-150	896	176 118-186
1.00	6:54	3:17	6:35	150 142-155	987	175 172-180
1.50	10:05	3:11	6:23	151 137-156	963	176 174-180
2.00	13:26	3:21	6:42	156 155-158	1045	175 172-178
2.50	16:45	3:18	6:37	157 156-159	1039	175 172-178
3.00	20:08	3:24	6:47	158 155-160	1072	173 170-178
3.50	23:47	3:38	7:17	159 157-161	1158	170 168-174
4.00	27:38	3:52	7:43	158 152-160	1219	169 166-174
4.50	31:25	3:47	7:34	157 138-163	1188	169 166-174
5.00	34:59	3:33	7:07	158 150-161	1124	171 168-176
5.50	38:16	3:17	6:34	157 156-158	1030	174 170-178
6.00	41:44	3:29	6:57	157 154-160	1091	171 166-174
6.50	45:17	3:33	7:06	157 154-159	1114	171 168-176
7.00	49:28	4:11	8:23	156 149-159	1307	164 92-174
7.50	53:00	3:31	7:03	154 138-159	1085	171 168-176
8.00	56:17	3:18	6:35	155 150-159	1021	173 168-184
8.50	59:41	3:24	6:47	152 149-156	1031	172 168-180
9.00	1:03:35	3:55	7:49	155 153-159	1213	168 166-174
9.50	1:07:14	3:39	7:17	158 156-162	1151	171 166-176
10.00	1:10:22	3:08	6:15	157 153-163	982	175 168-184
10.03	1:10:34	12	6:08	162 161-163	994	177 176-178

Heart

154/163max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

172 (186 max) Stride Length: 133cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.4	172	10	1:10:10	7:00
Walk	0.6	102	0	24	19:01

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:28	5:53	57.55%	More
800m	3:05	6:12	64.44%	More
1km	3:58	6:23	65.98%	More
Mile	6:27	6:27	69.83%	More
5k	20:55	6:44	71.54%	More
5 miles	34:37	6:55	70.51%	More
10k	43:18	6:58	70.39%	More
10 miles	1:10:20	7:02	71.18%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:53	5:53	76.56
5km	19:57	6:25	75.01
5M	33:19	6:40	73.26
10km	42:06	6:47	72.40
10M	1:10:17	7:02	71.23
Half	1:34:00	7:11	70.29
20M	2:28:17	7:25	69.72
Mara	3:18:21	7:34	69.69

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