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Sun 17th Apr 2022 at 12:29pm by Sunbed Athlete

Run > Race

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Time
34:36
Miles
6.29
Min/mi
5:30
Pacing
94.7%
WAVA
87.67
Stride(cm)
149
Cals
563
Cadence
196
BPM
151
%MHR
90.8
B/mi
829
Asc(m)
166
Hillscore
4
Surface
Road

Notes & Comments

Grangemouth “Roon the Hooses” 10k incorporating British Masters Athletics Federation 10k Road Race Championships.

M50 silver medal 🥈 and M45-54 Team gold medal 🥇

Off too fast and paid for it unfortunately. Fitness lacking too especially for racing ATM.

See blog 😊

Split Summary
===
1) 1m - 5:08(5:08/m) 116/125bpm [596b/mi] 57cal 11.68/12.19mph
2) 1m - 5:19(5:19/m) 127/167bpm [674b/mi] 68cal 11.3/11.54mph
3) 1m - 5:32(5:32/m) 165/176bpm [913b/mi] 98cal 10.85/11.1mph
4) 1m - 5:42(5:42/m) 164/169bpm [935b/mi] 100cal 10.52/11.04mph
5) 1m - 5:42(5:42/m) 168/172bpm [959b/mi] 104cal 10.51/11.04mph
6) 1m - 5:41(5:41/m) 170/174bpm [966b/mi] 107cal 10.56/10.65mph
7) 0.29m - 1:33(5:25/m) 170/172bpm [921b/mi] 29cal 11.08/11.52mph

5:08 5:19 5:32 5:42 5:42 5:41 1:33

Pin Map

0mi in 0

Pace

49%

51%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:15	1:15	4:58	101 59-121	502	177 118-206	2/0
0.50	2:28	1:13	4:54	121 118-125	592	200 198-204	4/8
0.75	3:47	1:19	5:18	118 112-122	625	199 198-202	12/16
1.00	5:07	1:19	5:17	120 111-124	634	199 198-200	12/6
1.25	6:27	1:20	5:21	117 111-123	627	200 198-202	6/12
1.50	7:45	1:18	5:10	123 120-126	636	200 198-202	7/9
1.75	9:05	1:21	5:22	135 122-166	725	200 198-204	9/5
2.00	10:26	1:21	5:24	141 127-167	760	199 198-200	5/12
2.25	11:49	1:23	5:31	165 149-176	910	199 196-200	11/3
2.50	13:10	1:22	5:27	166 159-172	904	199 198-200	7/10
2.75	14:34	1:24	5:36	164 162-166	918	199 196-200	9/9
3.00	15:58	1:24	5:35	164 161-168	914	197 194-200	17/16
3.25	17:23	1:25	5:41	165 163-167	939	198 196-200	8/10
3.50	18:50	1:26	5:46	164 162-166	946	196 194-202	15/10
3.75	20:16	1:26	5:45	165 161-169	950	195 192-198	19/15
4.00	21:40	1:24	5:34	164 161-166	914	197 194-200	10/8
4.25	23:03	1:23	5:32	168 165-170	929	198 196-200	4/15
4.50	24:29	1:26	5:44	167 163-170	958	197 194-200	5/10
4.75	25:55	1:26	5:45	169 166-171	973	196 194-198	12/8
5.00	27:23	1:28	5:51	167 164-171	976	195 194-200	4/7
5.25	28:46	1:23	5:33	169 164-173	939	198 192-200	26/3
5.50	30:11	1:25	5:42	170 167-174	968	196 194-198	5/25
5.75	31:36	1:25	5:40	170 167-173	963	196 192-200	16/10
6.00	33:03	1:27	5:47	171 169-173	990	195 192-198	5/12
6.25	34:26	1:22	5:30	170 169-172	934	197 192-202	12/12
6.28	34:36	10	4:55	169 169-169	831	208 208-208	1/0

Heart

151/176max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 166m, Range 28m, Flat prediction 34:27

Elevation Graph

Biggest Climbs (m)	Min/mi
15 2.1%	5:47
15 5.2%	5:45
11 9.5%	5:02
See your biggest climbs

Cadence

196 (208 max) Stride Length: 149cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.3	197	6.2	34:21	5:30
Walk	0.7	118	0	15	5:19

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:12	4:48	69.58%	More
800m	2:26	4:53	80.59%	More
1km	3:04	4:56	83.84%	More
Mile	5:06	5:06	86.75%	More
5k	16:33	5:20	88.94%	More
5 miles	27:21	5:28	87.73%	More
10k	34:12	5:30	87.60%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	4:56	4:56	89.64
5km	16:23	5:16	89.87
5M	27:08	5:26	88.45
10km	34:09	5:30	87.74
10M	56:34	5:39	86.95
Half	1:15:18	5:45	86.20
20M	1:57:55	5:54	86.08
Mara	2:37:00	6:00	86.42

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