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Sat 12th Oct 2019 at 2:00pm by HappyG(rrr)

Run > Race
  • Time
    17:31
  • Miles
    2.43
  • Min/mi
    7:13
  • Pacing
    83.1%
  • WAVA
    64.55
  • Stride(cm)
    123
  • Cals
    262
  • Cadence
    181
  • BPM
    166
  • %MHR
    86.1
  • B/mi
    1197
  • Asc(m)
    55
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

East District cross country relays at Livingston. Great fun! 4 x 4km for chaps and 3 x 4km for ladies. We had one team of each out. Harmeny had two of each. We were ahead of Harmeny B. That will do! Lol. My 17:31 was OK, bit quicker than Stewart N, slower than Billy W. About right. Andy R of Harmeny did 17 ish, so I should have been closer to that really. All good training though - hill, mud and speed! :-) G

Split Summary
===
1) 1m - 7:21(7:21/m) 156/178bpm 101cal 8.16/10.65mph
2) 1m - 7:33(7:33/m) 176/182bpm 119cal 7.94/9.68mph
3) 0.43m - 2:37(6:01/m) 178/182bpm 42cal 9.98/10.85mph
7:21 7:33 2:37
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

3% 3% 13% 36% 31% 15%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 48 48 6:26 122 104-142 785 188 182-196 0/2
0.25 1:48 1:00 7:58 140 136-145 1115 175 170-186 5/1
0.38 2:46 58 7:42 144 139-149 1109 178 170-184 2/1
0.50 3:45 1:00 7:56 150 143-156 1190 182 176-186 8/0
0.63 4:40 54 7:16 171 158-177 1242 177 166-184 2/2
0.75 5:32 52 7:00 172 169-177 1203 180 176-184 2/2
0.88 6:27 55 7:21 172 169-173 1264 182 176-186 3/5
1.00 7:20 53 7:05 174 173-176 1232 179 174-186 3/3
1.13 8:15 55 7:16 176 174-179 1280 185 176-192 3/0
1.25 9:10 55 7:21 175 174-177 1285 179 176-184 5/1
1.38 10:07 57 7:38 172 169-177 1312 178 168-192 1/4
1.50 10:57 50 6:38 177 172-180 1173 180 166-188 0/10
1.63 12:08 1:11 9:30 176 174-178 1671 177 176-182 9/1
1.75 13:08 1:00 8:01 178 175-180 1428 176 166-182 5/0
1.88 14:04 56 7:24 176 173-178 1304 178 174-182 2/2
2.00 14:54 50 6:40 174 172-175 1159 180 170-188 0/3
2.13 15:44 50 6:42 178 177-182 1194 181 174-186 1/1
2.25 16:26 42 5:34 178 177-180 990 186 176-190 0/9
2.38 17:10 44 5:54 178 176-179 1050 188 184-192 0/4
2.43 17:31 21 5:54 180 177-181 1061 197 188-204 1/0

Heart

166/182max
  • Show Beats/Mile

Elevation

Asc 55m, Range 20m, Flat prediction 16:45
Elevation Graph
Biggest Climbs (m) Min/mi
16 3.6% 8:38
13 2.6% 7:51
See your biggest climbs

Cadence

181 (204 max) Stride Length: 123cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 180 2.4 17:31 7:12
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:25 5:40 58.54% More
800m 3:02 6:06 63.89% More
1km 3:50 6:10 66.45% More
Mile 7:00 7:00 62.60% More

Predictions

Dist Time Per Mile WAVA
1M 6:24 6:24 68.47
5km 23:08 7:27 63.14
5M 39:40 7:56 60.00
10km 50:45 8:10 58.54
10M 1:27:00 8:42 56.05
Half 1:58:08 9:01 54.46
20M 3:10:47 9:32 52.73
Mara 4:19:03 9:53 51.89
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