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Thu 15th Nov 2018 at 12:00pm by sheppardmk

Run > Race
  • Not good
  • Time
    1:17:32
  • Miles
    10.00
  • Min/mi
    7:45
  • Pacing
    94.3%
  • WAVA
    67.44
  • Stride(cm)
    119
  • Cals
    935
  • Cadence
    175
  • BPM
    138
  • %MHR
    80.5
  • B/mi
    1067
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

RAF Henlow 10 Mile Road Race

Split Summary
===
1) 1km - 4:47(4:47/km) 147/162bpm 64cal 12.53/16.26kmph
2) 1km - 4:51(4:51/km) 146/151bpm 64cal 12.36/13.27kmph
3) 1km - 4:48(4:48/km) 144/149bpm 62cal 12.5/12.8kmph
4) 1km - 4:44(4:44/km) 133/145bpm 56cal 12.66/13.57kmph
5) 1km - 4:52(4:52/km) 132/136bpm 57cal 12.34/13.13kmph
6) 1km - 4:39(4:39/km) 126/139bpm 47cal 12.9/13.2kmph
7) 1km - 4:55(4:55/km) 137/143bpm 60cal 12.18/12.8kmph
8) 1km - 4:46(4:46/km) 136/144bpm 57cal 12.57/12.97kmph
9) 1km - 4:44(4:44/km) 135/148bpm 55cal 12.69/13.47kmph
10) 1km - 4:45(4:45/km) 137/146bpm 56cal 12.61/13.5kmph
11) 1km - 4:40(4:40/km) 133/140bpm 53cal 12.83/13.44kmph
12) 1km - 4:43(4:43/km) 139/152bpm 57cal 12.73/12.97kmph
13) 1km - 5:01(5:01/km) 138/149bpm 61cal 11.96/12.63kmph
14) 1km - 4:55(4:55/km) 142/154bpm 62cal 12.21/13.07kmph
15) 1km - 4:48(4:48/km) 141/145bpm 59cal 12.48/13kmph
16) 1km - 4:36(4:36/km) 140/149bpm 55cal 13.04/13.74kmph
17) 0.22km - 56(4:18/km) 136/143bpm 10cal 13.95/13.74kmph
4:47 4:51 4:48 4:44 4:52 4:39 4:55 4:46 4:44 4:45 4:40 4:43 5:01 4:55 4:48 4:36 56

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 3:44 3:44 7:28 143 101-162 1069 180 120-190 6/1
1.00 7:48 4:04 8:07 147 139-150 1194 177 172-182 13/4
1.50 11:36 3:48 7:36 146 140-151 1109 175 172-178 9/3
2.00 15:27 3:51 7:42 141 130-148 1085 175 170-178 2/9
2.50 19:18 3:51 7:42 131 120-141 1009 177 172-180 9/8
3.00 23:12 3:55 7:50 133 127-136 1041 176 172-178 12/0
3.50 26:55 3:43 7:26 129 113-139 959 175 168-178 0/10
4.00 30:49 3:54 7:47 130 115-143 1012 175 172-178 9/2
4.50 34:47 3:58 7:55 137 133-142 1086 173 172-176 11/2
5.00 38:36 3:50 7:40 136 129-144 1042 174 170-176 4/2
5.50 42:24 3:47 7:35 135 130-147 1023 173 170-176 2/10
6.00 46:20 3:57 7:53 138 133-146 1089 173 170-176 5/8
6.50 50:02 3:42 7:23 133 124-140 982 173 170-174 0/13
7.00 53:47 3:45 7:29 133 127-140 996 175 172-178 1/6
7.50 57:36 3:50 7:40 142 125-152 1088 174 172-176 2/3
8.00 1:01:35 3:58 7:56 137 131-145 1088 173 170-180 9/1
8.50 1:05:42 4:07 8:14 141 135-145 1161 171 168-174 9/7
9.00 1:09:30 3:48 7:36 144 137-154 1095 173 170-178 1/6
9.50 1:13:25 3:55 7:50 139 128-148 1089 173 170-178 6/1
10.00 1:17:01 3:36 7:11 139 133-148 1000 177 174-184 0/6
10.07 1:17:31 30 6:54 135 130-141 931 182 180-186 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    138 avge / 162 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    18 2.2% 8:20
    18 2.4% 7:43
    14 1.5% 7:28
    11 1.7% 7:45
    10 1.1% 7:29

  • Cadence Distribution

    175 avge / 190 max Stride Length: 119cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 100.0 174 10.1 1:17:30 7:42
    Walk 0.0 120 0 1 9:27

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:45 7:02 49.43% More
    800m 3:33 7:09 57.79% More
    1km 4:30 7:14 59.54% More
    Mile 7:24 7:24 61.33% More
    5k 23:38 7:36 65.45% More
    5 miles 38:11 7:38 66.14% More
    10k 47:32 7:39 66.43% More
    10 miles 1:16:57 7:42 67.92% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:34 6:34 69.16
    5km 22:09 7:08 69.85
    5M 36:53 7:23 68.48
    10km 46:33 7:29 67.83
    10M 1:17:32 7:45 67.41
    Half 1:43:34 7:54 66.30
    20M 2:43:00 8:09 66.76
    Mara 3:37:44 8:19 66.64
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