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Sun 9th Mar 2025 at 11:00am by allmatthew

Run > Race

High Legh 10K

warm

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Time
39:15
Miles
6.23
Min/mi
6:18
Pacing
94.4%
WAVA
70.49
Stride(cm)
143
Cals
681
Cadence
178
BPM
168
%MHR
85
B/mi
1061
Asc(m)
128
Hillscore
4
Surface
Road

Notes & Comments

2 comments

That was very hard work for the time and the second half felt so much hillier than the map is showing 🤷 Not sure what this means for two weeks' time but I'm minded to set off a bit more conservatively.

1) 1mi - 5:55(5:55/mi) 152/167bpm [898b/mi] 101cal
2) 1mi - 6:13(6:13/mi) 161/167bpm [1001b/mi] 113cal
3) 1mi - 6:10(6:10/mi) 169/178bpm [1042b/mi] 104cal
4) 1mi - 6:22(6:22/mi) 178/184bpm [1135b/mi] 112cal
5) 1mi - 6:30(6:30/mi) 177/183bpm [1151b/mi] 113cal
6) 1mi - 6:43(6:43/mi) 178/183bpm [1196b/mi] 114cal
7) 0.23mi - 1:22(6:06/mi) 179/183bpm [1091b/mi] 24cal

5:55 6:13 6:10 6:22 6:30 6:43 1:22

	riggys99 Hilly second half of a 10k makes it hard well run
	Mark J 🇳🇿 Lovely running

Pace

73%

24%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:28	1:28	5:51	121 82-150	709	181 176-186	1/7
0.50	2:55	1:27	5:48	154 148-159	892	177 172-180	13/9
0.75	4:24	1:29	5:57	162 156-167	964	177 174-180	2/7
1.00	5:54	1:30	6:02	164 162-166	989	180 178-182	7/8
1.25	7:26	1:32	6:08	163 160-167	999	180 178-184	4/9
1.50	8:58	1:32	6:08	160 155-164	981	179 178-182	4/5
1.75	10:32	1:33	6:13	162 159-166	1006	179 178-182	5/4
2.00	12:07	1:36	6:23	160 158-163	1022	178 176-184	11/4
2.25	13:39	1:32	6:08	164 159-168	1005	179 174-182	6/3
2.50	15:12	1:33	6:12	165 162-168	1022	179 176-184	6/7
2.75	16:43	1:31	6:04	172 169-178	1045	179 176-182	0/9
3.00	18:17	1:34	6:14	175 172-178	1091	180 178-182	2/9
3.25	19:51	1:34	6:16	179 173-183	1122	182 180-184	2/17
3.50	21:24	1:33	6:11	179 174-182	1107	180 178-184	17/4
3.75	23:00	1:37	6:27	179 175-181	1154	178 176-180	9/5
4.00	24:40	1:39	6:38	178 175-179	1180	178 174-180	6/8
4.25	26:15	1:35	6:21	178 175-182	1130	179 176-182	7/6
4.50	27:53	1:38	6:31	176 171-180	1148	178 174-180	8/3
4.75	29:31	1:38	6:31	179 175-183	1167	178 176-180	2/7
5.00	31:10	1:39	6:38	176 174-179	1166	177 174-180	6/7
5.25	32:51	1:41	6:45	177 174-181	1194	176 174-180	7/5
5.50	34:28	1:37	6:29	176 173-180	1140	176 174-180	3/11
5.75	36:15	1:47	7:06	181 177-183	1285	175 172-178	17/5
6.00	37:53	1:38	6:32	177 175-180	1157	178 176-180	10/4
6.22	39:15	1:22	6:06	179 175-183	1092	181 176-186	11/7

Heart

168/183max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 128m, Range 38m, Flat prediction 38:59

Elevation Graph

Biggest Climbs (m)	Min/mi
17 5.6%	7:13
14 8.7%	6:21
12 2.7%	6:31
See your biggest climbs

Cadence

178 (186 max) Stride Length: 143cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	178	6.2	39:15	6:18
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
100m	18	4:58	55.84%	More
200m	40	5:21	55.63%	More
400m	1:24	5:39	55.18%	More
800m	2:52	5:47	62.23%	More
1km	3:37	5:50	65.02%	More
Mile	5:53	5:53	68.77%	More
5k	18:55	6:05	72.01%	More
5 miles	31:09	6:14	71.09%	More
10k	39:10	6:18	70.50%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:29	5:29	73.89
5km	18:34	5:59	73.40
5M	30:59	6:12	71.48
10km	39:08	6:18	70.56
10M	1:05:19	6:32	69.26
Half	1:27:20	6:40	68.28
20M	2:17:43	6:53	67.57
Mara	3:04:09	7:02	67.45

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