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Wed 12th Oct 2022 at 2:04pm by The Inspector

Run > Race

Civil Service XC Championships

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Time
45:16
Miles
5.99
Min/mi
7:33
Pacing
85.3%
WAVA
67.26
Stride(cm)
125
Cals
680
Cadence
171
BPM
163
%MHR
95.3
B/mi
1232
Asc(m)
343
Hillscore
30
Surface
Road

Notes & Comments

Split Summary
===
1) 0.5m - 3:44(7:27/m) 154/163bpm [1148b/mi] 52cal 8.05/9.98mph
2) 0.5m - 4:09(8:17/m) 156/163bpm [1293b/mi] 60cal 7.24/8.14mph
3) 0.5m - 3:48(7:37/m) 157/162bpm [1195b/mi] 55cal 7.89/9.35mph
4) 0.5m - 3:26(6:52/m) 159/166bpm [1093b/mi] 50cal 8.73/9.48mph
5) 0.5m - 3:52(7:45/m) 162/169bpm [1255b/mi] 57cal 7.74/9.16mph
6) 0.5m - 4:12(8:24/m) 165/170bpm [1386b/mi] 64cal 7.14/7.78mph
7) 0.5m - 3:54(7:47/m) 167/179bpm [1301b/mi] 60cal 7.7/9.1mph
8) 0.5m - 3:27(6:54/m) 170/173bpm [1174b/mi] 54cal 8.69/9.16mph
9) 0.5m - 3:49(7:38/m) 174/181bpm [1329b/mi] 62cal 7.85/9.06mph
10) 0.5m - 4:04(8:08/m) 171/177bpm [1391b/mi] 64cal 7.38/8.06mph
11) 0.5m - 3:47(7:35/m) 164/174bpm [1243b/mi] 56cal 7.92/9.66mph
12) 0.49m - 3:03(6:11/m) 165/167bpm [1019b/mi] 46cal 9.71/11.1mph

3:44 4:09 3:48 3:26 3:52 4:12 3:54 3:27 3:49 4:04 3:47 3:03

Pin Map

CSAA Cross Country Championship

0mi in 0

Pace

11%

24%

36%

20%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:52	1:52	7:28	148 112-163	1104	166 116-182	5/0
0.50	3:44	1:52	7:27	158 152-161	1177	170 166-174	21/4
0.75	5:42	1:58	7:53	157 151-163	1239	166 160-172	9/9
1.00	7:53	2:11	8:42	154 147-162	1340	165 160-174	16/11
1.25	10:02	2:10	8:39	157 153-161	1359	166 152-172	47/6
1.50	11:41	1:38	6:33	158 156-162	1035	172 170-172	7/31
1.75	13:28	1:48	7:10	159 155-166	1140	171 166-172	19/22
2.00	15:07	1:39	6:35	159 157-163	1047	172 170-174	8/30
2.25	17:05	1:59	7:54	160 158-163	1264	169 164-172	9/10
2.50	18:59	1:54	7:36	164 162-168	1245	170 164-174	22/19
2.75	20:59	2:00	8:00	166 161-170	1328	168 162-172	20/3
3.00	23:11	2:12	8:48	165 163-167	1453	166 158-174	21/8
3.25	25:25	2:13	8:53	166 163-169	1474	167 152-172	36/17
3.50	27:05	1:41	6:42	170 165-179	1140	172 170-174	6/25
3.75	28:54	1:49	7:15	169 167-171	1225	172 170-176	17/13
4.00	30:32	1:38	6:34	171 169-173	1122	174 172-180	2/41
4.25	32:30	1:57	7:49	174 169-181	1361	172 168-174	28/2
4.50	34:21	1:52	7:27	174 171-178	1297	172 168-176	11/18
4.75	36:16	1:55	7:39	173 170-177	1324	172 168-176	13/21
5.00	38:26	2:09	8:37	169 164-172	1456	169 162-172	31/1
5.25	40:39	2:14	8:55	161 141-173	1436	169 160-172	28/11
5.50	42:13	1:33	6:14	165 162-170	1028	178 172-182	5/29
5.75	43:55	1:43	6:50	165 162-167	1129	177 172-182	5/19
5.99	45:16	1:21	5:31	164 162-166	905	186 180-190	3/21

Heart

163/181max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 343m, Range 79m, Flat prediction 42:32

Elevation Graph

Biggest Climbs (m)	Min/mi
36 9.5%	8:42
32 10.1%	8:54
28 14.9%	10:04
26 17.4%	9:42
26 6.1%	7:22
25 20.6%	10:44
See your biggest climbs

Cadence

171 (190 max) Stride Length: 125cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	171	6	45:11	7:33
Walk	0.1	116	0	4	10:26
Still	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:22	5:32	62.88%	More
800m	3:05	6:11	66.76%	More
1km	3:49	6:09	70.89%	More
Mile	6:53	6:53	68.05%	More
5k	23:02	7:25	67.17%	More
5 miles	37:28	7:30	67.43%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:41	6:41	70.01
5km	22:27	7:14	68.91
5M	37:19	7:28	67.71
10km	47:04	7:34	67.09
10M	1:18:16	7:50	66.32
Half	1:44:25	7:58	65.65
20M	2:44:06	8:12	65.42
Mara	3:38:57	8:21	65.60

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