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Mon 1st May 2023 at 9:32am by Jonesy the Jog

Run > Race

Shinfield 10K

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Time
43:56
Miles
6.26
Min/mi
7:01
Pacing
94.1%
WAVA
69.95
Stride(cm)
124
Cals
700
Cadence
186
BPM
147
%MHR
83.5
B/mi
1031
Asc(m)
137
Hillscore
6
Surface
Road

Notes & Comments

3 comments

Split Summary
===
1) 1km - 4:09(4:09/km) 134/153bpm [555b/km] 60cal
2) 1km - 4:16(4:16/km) 145/154bpm [620b/km] 69cal
3) 1km - 4:19(4:19/km) 147/151bpm [635b/km] 70cal
4) 1km - 4:12(4:12/km) 146/149bpm [612b/km] 68cal
5) 1km - 4:30(4:30/km) 149/152bpm [670b/km] 72cal
6) 1km - 4:40(4:40/km) 151/153bpm [704b/km] 75cal
7) 1km - 4:20(4:20/km) 150/154bpm [650b/km] 69cal
8) 1km - 4:22(4:22/km) 149/151bpm [651b/km] 69cal
9) 1km - 4:33(4:33/km) 152/154bpm [691b/km] 74cal
10) 1km - 4:17(4:17/km) 153/156bpm [657b/km] 69cal
11) 0.08km - 18(3:39/km) 157/158bpm [573b/km] 5cal

4:09 4:16 4:19 4:12 4:30 4:40 4:20 4:22 4:33 4:17 18

	chunkywizard Well done! %MHR suggests you can push a bit harder!
	Jonesy the Jog Thanks you'd think I wasn't trying 🙄🤣
	chunkywizard I’ve just had a sleep - absolutely knackered. I’m just not used to the effort!

Pace

37%

63%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:37	1:37	6:29	114 68-139	739	189 182-194	4/4
0.50	3:15	1:38	6:33	141 140-143	922	190 188-192	8/6
0.75	5:00	1:45	7:00	146 140-154	1022	186 184-188	10/3
1.00	6:43	1:43	6:51	144 140-146	986	188 186-192	3/6
1.25	8:27	1:44	6:55	147 145-149	1017	187 182-190	5/4
1.50	10:10	1:43	6:52	146 145-150	1002	188 184-192	5/4
1.75	11:57	1:48	7:11	149 147-151	1070	187 184-190	12/2
2.00	13:36	1:38	6:33	143 138-147	937	189 186-190	6/12
2.25	15:16	1:41	6:42	147 144-148	985	187 184-192	3/10
2.50	17:01	1:45	7:00	148 147-149	1037	186 184-188	4/7
2.75	18:53	1:52	7:28	150 149-151	1120	185 182-188	5/6
3.00	20:40	1:46	7:06	148 146-151	1051	185 182-188	10/2
3.25	22:26	1:47	7:07	148 146-150	1053	186 184-188	3/8
3.50	24:17	1:50	7:22	151 150-152	1111	185 182-188	11/3
3.75	26:14	1:58	7:51	152 151-153	1192	183 180-186	9/3
4.00	28:02	1:48	7:10	151 149-154	1083	184 182-186	9/6
4.25	29:42	1:40	6:41	148 142-150	989	186 184-188	6/10
4.50	31:27	1:44	6:58	149 148-150	1038	184 182-188	10/12
4.75	33:11	1:44	6:56	148 148-150	1025	184 184-186	4/13
5.00	34:59	1:48	7:13	150 147-151	1082	183 180-186	7/5
5.25	36:48	1:49	7:15	152 151-152	1102	183 180-184	7/9
5.50	38:39	1:51	7:25	153 152-154	1134	182 180-184	8/4
5.75	40:30	1:52	7:26	152 151-154	1130	183 180-184	9/13
6.00	42:13	1:43	6:51	155 152-156	1061	183 180-186	12/13
6.25	43:50	1:37	6:27	154 151-157	993	186 184-192	7/9
6.27	43:56	6	6:26	158 158-158	1017	192 192-192	0/0

Heart

147/158max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 137m, Range 29m, Flat prediction 43:26

Elevation Graph

Biggest Climbs (m)	Min/mi
16 3.0%	7:50
15 2.8%	7:13
15 2.8%	7:13
13 5.2%	7:03
See your biggest climbs

Cadence

186 (194 max) Stride Length: 124cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	185	6.3	43:56	7:01
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:36	6:26	52.63%	More
800m	3:14	6:31	61.42%	More
1km	4:08	6:39	63.33%	More
Mile	6:43	6:43	67.07%	More
5k	21:25	6:54	69.88%	More
5 miles	34:59	7:00	69.78%	More
10k	43:35	7:01	69.94%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:04	6:04	74.25
5km	20:37	6:38	72.58
5M	34:28	6:54	70.82
10km	43:35	7:01	69.94
10M	1:12:51	7:17	68.72
Half	1:37:31	7:27	67.76
20M	2:33:59	7:42	67.13
Mara	3:26:06	7:52	67.07

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