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Sun 4th Nov 2018 at 11:00am by Sigh

Run > Race

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Time
49:32
Miles
5.00
Min/mi
9:54
Pacing
91.9%
WAVA
48.05
Stride(cm)
97
Cals
761
Cadence
168
BPM
158
%MHR
88.7
B/mi
1564
Asc(m)
96
Surface
Road

Notes & Comments

Centurion RC Grand Prix Series: Race 1 of 6

Target was 50 mins. I set off way too fast, hung on for 2km, eased off a bit, pulled up with knee ache at halfway, took it easy until the knee settled and then ramped up at the end. Job done but awful pacing; will have to do better next month!

5:43 5:46 6:11 6:12 6:30 6:34 6:20 6:16

Pin Map

0mi in 0

Pace

43%

40%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.08	10:00	10:00	9:13	150 83-165	1384	168 116-176	23/21
2.10	20:00	10:00	9:48	152 125-166	1490	167 162-172	18/17
3.08	30:00	10:00	10:14	157 135-172	1608	168 154-174	20/21
4.04	40:00	10:00	10:25	167 163-171	1739	167 164-170	17/16
4.96	49:29	9:29	10:17	168 161-175	1727	168 162-178	19/20

Heart

158/175max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 96m, Range 7m, Flat prediction 49:32

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

168 (178 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.7	167	5	49:20	9:57
Walk	0.3	116	0	9	30:25

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:09	8:38	38.48%	More
800m	4:23	8:49	44.19%	More
1km	5:31	8:53	45.75%	More
Mile	9:04	9:04	47.32%	More
5k	30:14	9:44	48.31%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:00	9:00	47.70
5km	29:55	9:38	48.83
5M	49:32	9:54	48.03
10km	1:02:22	10:02	47.64
10M	1:43:16	10:20	47.55
Half	2:17:30	10:30	46.89
20M	3:35:19	10:46	47.45
Mara	4:46:40	10:56	47.53

Fetch Miles

10:32	Centurion GP Final Mile
9:22	Centurion GP Final Mile
19:08	Centurion GP Final Mile
10:41	Centurion GP Final Mile
19:23	Centurion GP Final Mile
10:35	Centurion GP Final Mile

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