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Sun 3rd Feb 2019 at 10:00am by Rrunner

Run > Race

Southport Mad Dog 10k

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Time
55:38
Miles
6.29
Min/mi
8:51
Pacing
92.6%
WAVA
49.55
Stride(cm)
117
Cals
642
Cadence
156
BPM
151
%MHR
81.6
B/mi
1335
Asc(m)
74
Surface
Road

Notes & Comments

Mad Dog 10k 2019

A new PW at 10k but got round after zero training. Perhaps need to do something now....

Split Summary
===
1) 1km - 5:57(5:57/km) 121/138bpm 52cal 10.08/10.52kmph
2) 1km - 6:01(6:01/km) 129/132bpm 58cal 9.98/10.14kmph
3) 1km - 5:51(5:51/km) 132/139bpm 57cal 10.25/10.78kmph
4) 1km - 5:30(5:30/km) 135/139bpm 55cal 10.9/11.19kmph
5) 1km - 5:25(5:25/km) 144/170bpm 59cal 11.07/11.39kmph
6) 1km - 5:30(5:30/km) 161/168bpm 70cal 10.91/11.72kmph
7) 1km - 5:23(5:23/km) 164/171bpm 70cal 11.15/11.49kmph
8) 1km - 5:16(5:16/km) 169/176bpm 71cal 11.38/11.96kmph
9) 1km - 5:20(5:20/km) 170/176bpm 72cal 11.25/13.07kmph
10) 1km - 4:57(4:57/km) 177/186bpm 71cal 12.13/13kmph
11) 0.13km - 27(3:33/km) 187/189bpm 7cal 16.87/16.26kmph

5:57 6:01 5:51 5:30 5:25 5:30 5:23 5:16 5:20 4:57 27

Pace

93%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:24	2:24	9:35	113 93-121	1083	162 158-166	2/2
0.50	4:45	2:22	9:27	124 117-138	1171	159 156-160	5/1
0.75	7:11	2:26	9:43	129 126-131	1254	158 156-160	2/3
1.00	9:38	2:27	9:48	128 126-131	1253	155 152-158	1/3
1.25	12:03	2:25	9:39	130 128-132	1254	155 152-158	3/3
1.50	14:27	2:24	9:38	131 129-134	1262	153 150-156	3/4
1.75	16:45	2:18	9:11	133 130-138	1221	156 152-162	2/2
2.00	19:03	2:18	9:11	133 131-135	1222	155 152-158	3/2
2.25	21:15	2:12	8:49	134 132-137	1181	156 152-158	3/3
2.50	23:27	2:12	8:50	136 135-139	1201	156 152-158	1/3
2.75	25:38	2:10	8:41	137 135-138	1190	155 152-158	3/3
3.00	27:48	2:10	8:40	146 137-163	1266	154 152-158	3/1
3.25	30:03	2:15	9:00	161 153-169	1449	153 150-156	3/0
3.50	32:17	2:15	8:58	158 150-167	1417	154 150-160	2/2
3.75	34:26	2:09	8:36	164 161-167	1412	154 152-158	4/7
4.00	36:35	2:08	8:34	162 153-171	1387	154 150-160	4/5
4.25	38:46	2:11	8:43	164 158-168	1430	154 152-158	3/3
4.50	40:54	2:09	8:35	167 164-171	1434	156 152-160	2/3
4.75	42:59	2:04	8:17	171 169-173	1415	156 152-160	2/2
5.00	45:09	2:10	8:42	169 162-176	1470	154 150-158	3/3
5.25	47:20	2:11	8:42	168 165-170	1463	155 154-160	2/2
5.50	49:27	2:08	8:31	173 171-176	1472	156 154-156	3/2
5.75	51:33	2:06	8:22	174 171-177	1456	156 154-158	3/2
6.00	53:33	2:00	7:59	175 170-180	1398	155 152-158	2/5
6.25	55:24	1:51	7:26	182 177-188	1353	159 154-170	2/2
6.29	55:43	19 +5	7:27	188 188-189	1402	171 168-174	1/0

Heart

151/189max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 74m, Range 6m, Flat prediction 55:38

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

156 (174 max) Stride Length: 117cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	155	6.3	55:43	8:51
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:44	7:00	43.93%	More
800m	3:42	7:27	47.43%	More
1km	4:45	7:38	48.75%	More
Mile	7:56	7:56	50.25%	More
5k	26:10	8:25	51.31%	More
5 miles	43:10	8:38	50.55%	More
10k	54:52	8:50	49.58%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:44	7:44	51.58
5km	26:05	8:24	51.48
5M	43:29	8:42	50.18
10km	54:55	8:50	49.53
10M	1:31:31	9:09	48.67
Half	2:02:18	9:20	47.98
20M	3:12:37	9:38	47.52
Mara	4:17:23	9:49	47.46

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