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Sun 26th Mar 2023 at 10:05am by Paultracer

Run > Race

Salisbury 10 mile

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Time
1:09:59
Miles
9.98
Min/mi
7:01
Pacing
91.8%
WAVA
68.93
Stride(cm)
132
Cals
1156
Watts
280
Cadence
174
BPM
183
%MHR
106.9
B/mi
1281
Hillscore
4
Surface
Road

Notes & Comments

Split Summary
===
1) 1mi - 7:13(7:13/mi) 178/183bpm [1285b/mi] 115cal 85/rpm 273/349W 8.31/9.35mph
2) 1mi - 7:07(7:07/mi) 178/182bpm [1267b/mi] 114cal 87/rpm 277/296W 8.4/9.5mph
3) 1mi - 7:14(7:14/mi) 180/182bpm [1302b/mi] 119cal 87/rpm 282/318W 8.27/8.98mph
4) 1mi - 7:08(7:08/mi) 182/185bpm [1298b/mi] 113cal 86/rpm 270/291W 8.38/11.05mph
5) 1mi - 7:12(7:12/mi) 183/186bpm [1318b/mi] 117cal 87/rpm 278/330W 8.29/9.05mph
6) 1mi - 6:59(6:59/mi) 184/186bpm [1285b/mi] 115cal 87/rpm 276/357W 8.55/9.22mph
7) 1mi - 7:02(7:02/mi) 184/186bpm [1294b/mi] 119cal 87/rpm 273/367W 8.5/11.14mph
8) 1mi - 7:00(7:00/mi) 184/185bpm [1288b/mi] 120cal 87/rpm 284/366W 8.56/13.1mph
9) 1mi - 6:44(6:44/mi) 184/186bpm [1239b/mi] 113cal 88/rpm 278/295W 8.85/9.48mph
10) 0.98mi - 6:22(6:31/mi) 186/193bpm [1212b/mi] 111cal 88/rpm 305/364W 9.19/12.2mph

7:13 7:07 7:14 7:08 7:12 6:59 7:02 7:00 6:44 6:22

Pace

54%

40%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts	Ascent mtrs Asc.
0.50	3:49	3:49	7:39	176 148-183	1346	170 108-186	271 133-349	10/2
1.00	7:13	3:23	6:47	181 179-183	1227	175 158-186	270 233-301	1/10
1.50	10:45	3:32	7:04	179 177-182	1266	174 164-188	281 271-296	0/0
2.00	14:20	3:35	7:10	179 177-180	1282	174 160-186	274 265-282	1/1
2.50	18:00	3:40	7:20	180 179-182	1319	174 162-186	283 273-294	7/1
3.00	21:34	3:35	7:10	180 179-182	1289	174 156-184	282 216-318	7/0
3.50	25:08	3:33	7:07	181 178-183	1287	172 152-186	264 226-291	0/12
4.00	28:42	3:34	7:09	183 181-185	1308	174 160-186	277 270-284	0/0
4.50	32:14	3:32	7:04	185 184-186	1306	174 160-186	280 264-296	2/1
5.00	35:56	3:42	7:24	182 180-184	1346	173 160-184	277 199-330	15/0
5.50	39:25	3:29	6:58	184 181-185	1282	173 160-184	280 213-312	3/15
6.00	42:54	3:30	7:00	185 184-186	1294	173 160-186	274 215-357	9/5
6.50	46:38	3:43	7:27	185 184-185	1377	173 160-184	292 232-367	20/7
7.00	49:56	3:18	6:37	185 184-186	1223	176 164-188	253 212-294	1/21
7.50	53:29	3:32	7:05	183 182-185	1295	173 160-186	287 218-314	6/2
8.00	56:55	3:26	6:53	185 183-185	1273	174 160-186	281 218-366	10/12
8.50	1:00:14	3:19	6:38	185 183-186	1227	176 160-194	272 226-292	0/11
9.00	1:03:40	3:26	6:52	183 182-184	1257	175 160-188	285 274-295	0/2
9.50	1:06:57	3:17	6:33	186 183-187	1219	177 164-186	298 283-319	2/3
9.98	1:10:02	3:05	6:29	188 187-193	1219	179 160-200	314 283-364	0/1

Heart

183/193max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 0m, Range 34m, Flat prediction 1:09:33

Elevation Graph

Biggest Climbs (m)	Min/mi
21 3.3%	7:37
16 1.6%	7:15
See your biggest climbs

Power

280W (367 max)

Power Graph

Power Bands

Cadence

174 (200 max) Stride Length: 132cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.7	174	10	1:09:50	7:00
Walk	0.3	108	0	12	1:12:21

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:29	6:00	55.03%	More
800m	3:07	6:16	61.75%	More
1km	3:54	6:16	64.83%	More
Mile	6:25	6:25	67.71%	More
5k	20:52	6:43	69.47%	More
5 miles	34:11	6:50	69.05%	More
10k	42:56	6:55	68.61%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	4:56	4:56	88.03
5km	18:14	5:52	79.47
5M	31:33	6:19	74.81
10km	40:32	6:31	72.68
10M	1:10:09	7:01	68.92
Half	1:35:45	7:19	66.61
20M	2:35:57	7:48	63.93
Mara	3:32:53	8:08	62.58

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