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Sun 16th Apr 2023 at 10:29am by ascoey

Run > Race

Marnhull 12

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Time
1:17:50
Miles
7.53
Min/mi
10:20
Pacing
87.1%
WAVA
46.66
Stride(cm)
97
Cals
1371
Cadence
161
BPM
136
%MHR
80.7
B/mi
1410
Asc(m)
256
Hillscore
12
Surface
Road

Notes & Comments

Marnhull 12k.

Finished with my acceptable limit! Decided that 6:30 pace was fine and came home in 6:25 (because of the extra 120m I seemed to accumulate somewhere, 1:18 would be 6:30 for exactly 12k - however, still came in under...)
10k time virtually identical to Monday, despite more hills and a little bit more walking! So, that's encouraging.

Lots of downhill in the first 2k

Would imagine I'll be 10 minutes quicker next year. Well, hopefully...

Split Summary
===
1) 7.53mi - 1:17:50(10:20/mi) 137/148bpm [1415b/mi] 1371cal

1:17:50

Pace

12%

14%

22%

47%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:23	2:23	9:31	109 75-124	1038	164 158-168	6/15
0.50	4:45	2:22	9:28	124 119-126	1175	163 158-166	13/12
0.75	7:05	2:20	9:22	125 120-131	1170	166 160-170	6/17
1.00	9:38	2:33	10:12	131 129-132	1337	164 162-166	7/6
1.25	12:02	2:24	9:34	127 125-129	1216	164 160-168	9/19
1.50	14:41	2:39	10:37	134 127-139	1422	166 162-172	15/4
1.75	17:10	2:29	9:57	137 135-139	1363	166 162-170	11/10
2.00	19:44	2:33	10:13	137 136-140	1400	165 162-168	8/3
2.25	22:08	2:25	9:39	136 133-137	1312	165 162-168	6/7
2.50	24:34	2:26	9:43	136 132-139	1321	166 162-170	5/8
2.75	27:02	2:27	9:50	137 135-140	1346	166 162-170	9/13
3.00	29:47	2:46	11:03	141 137-143	1558	162 118-174	7/6
3.25	32:25	2:38	10:32	142 139-144	1496	161 114-174	15/11
3.50	35:26	3:00	12:02	140 136-144	1684	144 82-168	28/5
3.75	37:58	2:32	10:08	141 139-143	1430	159 80-170	13/20
4.00	40:14	2:16	9:04	137 134-140	1243	166 162-168	2/22
4.25	42:35	2:21	9:25	139 137-141	1310	168 166-172	6/9
4.50	45:07	2:32	10:08	140 137-142	1419	163 120-172	4/7
4.75	47:45	2:38	10:30	139 135-142	1460	160 120-174	9/8
5.00	50:21	2:36	10:24	141 137-143	1466	160 114-172	6/7
5.25	53:44	3:23	13:31	138 135-140	1865	131 86-174	26/3
5.50	56:18	2:35	10:19	139 137-143	1433	163 108-172	11/12
5.75	58:56	2:38	10:33	141 137-143	1488	161 114-174	6/14
6.00	1:01:18	2:22	9:26	140 140-141	1321	167 164-170	6/12
6.25	1:03:56	2:38	10:32	142 139-143	1496	160 118-172	10/8
6.50	1:06:33	2:37	10:28	140 138-142	1466	159 82-228	13/14
6.75	1:09:36	3:03	12:12	141 134-143	1721	153 112-170	12/3
7.00	1:12:01	2:25	9:41	139 136-141	1346	166 118-172	8/11
7.25	1:14:58	2:56	11:45	144 141-147	1692	157 110-172	20/8
7.50	1:17:33	2:35	10:21	146 143-148	1510	165 114-176	12/9
7.53	1:17:50	17	8:35	148 148-148	1272	172 168-174	0/1

Heart

136/148max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 256m, Range 48m, Flat prediction 1:16:03

Elevation Graph

Biggest Climbs (m)	Min/mi
28 7.6%	12:09
28 7.8%	13:43
15 6.9%	12:09
13 7.2%	9:34
12 3.1%	10:17
11 7.1%	11:25
See your biggest climbs

Cadence

161 (228 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.5	166	7	1:08:52	9:54
Walk	11.5	112	0.6	8:58	15:31

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:12	8:50	37.58%	More
800m	4:29	9:01	43.21%	More
1km	5:41	9:09	44.82%	More
Mile	9:34	9:34	45.78%	More
5k	30:59	9:58	47.15%	More
5 miles	50:17	10:03	47.33%	More
10k	1:03:20	10:12	46.91%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:33	8:33	51.25
5km	29:33	9:31	49.43
5M	49:44	9:57	47.86
10km	1:03:05	10:09	47.10
10M	1:46:09	10:37	45.94
Half	2:22:38	10:53	45.11
20M	3:46:34	11:20	44.40
Mara	5:04:25	11:37	44.16

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