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Sat 11th May 2024 at 2:00pm by NordRunner

Run > Race

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Time
1:30:30
Miles
9.99
Min/mi
9:04
Pacing
92.6%
WAVA
62.89
Stride(cm)
89
Cals
939
Watts
215
Cadence
200
BPM
169
%MHR
91.6
B/mi
1534
Asc(m)
110
Hillscore
6
Surface
Trail

Notes & Comments

Maybe too flat a hr curve. Was aiming at 91, 92, 93%max. Need more of a slope than this for 10 mi, though by the pace curve in quarters it was flat pacing and effort after the hilly start.

1) 1km - 5:13(5:13/km) 159/170bpm [829b/km] 53cal 229/287W
2) 1km - 5:00(5:00/km) 169/173bpm [846b/km] 54cal 214/240W
3) 1km - 5:27(5:27/km) 170/174bpm [928b/km] 58cal 219/298W
4) 1km - 5:40(5:40/km) 170/174bpm [962b/km] 59cal 215/317W
5) 1km - 5:57(5:57/km) 170/174bpm [1011b/km] 61cal 219/272W
6) 1km - 5:36(5:36/km) 170/173bpm [951b/km] 58cal 210/236W
7) 1km - 5:49(5:49/km) 170/173bpm [988b/km] 60cal 214/256W
8) 1km - 5:41(5:41/km) 169/173bpm [961b/km] 58cal 211/280W
9) 1km - 5:45(5:45/km) 169/173bpm [973b/km] 60cal 211/324W
10) 1km - 5:41(5:41/km) 170/173bpm [966b/km] 60cal 217/301W
11) 1km - 5:39(5:39/km) 171/174bpm [966b/km] 59cal 214/235W
12) 1km - 5:46(5:46/km) 169/173bpm [974b/km] 58cal 209/248W
13) 1km - 5:42(5:42/km) 170/173bpm [970b/km] 59cal 212/230W
14) 1km - 6:00(6:00/km) 170/173bpm [1020b/km] 61cal 218/265W
15) 1km - 5:36(5:36/km) 169/171bpm [946b/km] 57cal 203/225W
16) 1km - 5:33(5:33/km) 173/179bpm [960b/km] 59cal 220/275W
17) 0.08km - 25(5:07/km) 176/179bpm [900b/km] 5cal 232/268W

5:13 5:00 5:27 5:40 5:57 5:36 5:49 5:41 5:45 5:41 5:39 5:46 5:42 6:00 5:36 5:33 25

Pace

74%

16%

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	4:18	4:18	8:37	157 121-167	1352	198 46-212	228 54-287	13/10
1.00	8:12	3:54	7:48	169 165-171	1319	206 202-212	215 170-248	3/27
1.50	12:26	4:14	8:28	170 168-173	1439	204 200-210	220 201-265	10/14
2.00	16:54	4:28	8:56	171 166-174	1527	201 196-210	222 135-298	14/16
2.50	21:30	4:36	9:11	170 166-174	1562	201 194-208	213 129-317	19/25
3.00	26:19	4:49	9:38	170 164-174	1638	198 194-204	220 162-272	12/8
3.50	30:48	4:29	8:57	170 167-173	1522	200 198-202	210 170-228	6/13
4.00	35:24	4:37	9:13	169 166-172	1559	201 198-204	208 191-248	10/9
4.50	40:01	4:37	9:13	170 167-173	1568	201 196-204	213 174-256	6/12
5.00	44:39	4:38	9:15	169 165-173	1565	200 198-204	214 188-280	8/9
5.50	49:14	4:35	9:11	169 167-173	1552	199 186-204	215 156-324	15/24
6.00	53:54	4:40	9:20	169 163-173	1578	200 196-222	213 141-301	12/9
6.50	58:25	4:30	9:01	171 169-173	1542	200 196-206	214 202-232	5/6
7.00	1:03:00	4:35	9:11	170 166-174	1560	198 196-200	210 179-235	7/9
7.50	1:07:37	4:37	9:14	170 167-173	1569	198 194-202	209 187-248	7/7
8.00	1:12:12	4:35	9:10	170 167-173	1558	197 194-200	211 191-230	5/5
8.50	1:16:49	4:37	9:15	170 167-173	1571	197 194-200	216 199-264	9/4
9.00	1:21:35	4:46	9:32	169 165-172	1612	197 192-202	207 163-265	11/15
9.50	1:26:15	4:40	9:19	170 168-174	1585	199 198-204	213 187-256	9/4
9.99	1:30:30	4:15	8:39	174 170-179	1505	201 190-210	222 175-275	8/7

Heart

169/179max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 110m, Range 64m, Flat prediction 1:29:40

Elevation Graph

Biggest Climbs (m)	Min/mi
18 4.6%	10:16
15 1.6%	9:45
12 2.7%	9:13
10 2.4%	9:03
See your biggest climbs

Power

215W (324 max)

Power Graph

Power Bands

Cadence

200 (222 max) Stride Length: 89cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	199	10	1:30:27	9:04
Walk	0.1	75	0	3	7:46

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:49	7:19	50.70%	More
800m	3:45	7:33	58.95%	More
1km	4:46	7:40	60.48%	More
Mile	7:56	7:56	61.92%	More
5k	27:10	8:45	61.63%	More
5 miles	44:31	8:54	61.62%	More
10k	55:44	8:58	61.63%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:00	8:00	61.35
5km	26:26	8:30	63.33
5M	43:38	8:44	62.86
10km	54:52	8:50	62.60
10M	1:30:36	9:04	62.88
Half	2:00:25	9:12	62.22
20M	3:08:04	9:24	63.13
Mara	4:09:59	9:32	63.33

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