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Fri 8th Nov 2024 at 5:03pm by SeanMc

Run > Cross Country

warm

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Time
39:34
Miles
5.01
Min/mi
7:54
Pacing
94.8%
WAVA
66.31
Stride(cm)
113
Cals
457
Cadence
180
BPM
132
%MHR
76.9
B/mi
1039
Asc(m)
196
Hillscore
2
Surface
Grass

Notes & Comments

1) 1mi - 8:20(8:20/mi) 119/130bpm [991b/mi] 86cal 7.2/8.87mph
2) 1mi - 8:09(8:09/mi) 131/144bpm [1067b/mi] 94cal 7.36/8.04mph
3) 1mi - 7:52(7:52/mi) 134/138bpm [1053b/mi] 93cal 7.63/7.97mph
4) 1mi - 7:46(7:46/mi) 137/140bpm [1063b/mi] 93cal 7.73/8.39mph
5) 1mi - 7:24(7:24/mi) 141/148bpm [1044b/mi] 91cal 8.1/8.79mph
6) 0.01mi - 3(6:58/mi) 135/136bpm [941b/mi] 8.61/8.18mph
Supposed to be a recovery run

8:20 8:09 7:52 7:46 7:24 3

Pace

41%

47%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:03	2:03	8:13	107 78-128	879	181 178-188	1/5
0.50	4:10	2:07	8:28	122 120-124	1032	179 176-182	14/2
0.75	6:17	2:07	8:28	122 121-124	1033	178 174-182	14/15
1.00	8:20	2:02	8:10	125 124-128	1020	178 174-182	4/10
1.25	10:23	2:03	8:13	132 122-144	1084	179 176-182	16/8
1.50	12:26	2:03	8:13	130 128-132	1069	178 172-180	12/13
1.75	14:29	2:03	8:13	130 127-131	1067	178 176-180	6/12
2.00	16:28	1:59	7:57	131 129-133	1041	179 176-184	12/8
2.25	18:25	1:57	7:48	134 132-135	1044	179 176-182	17/12
2.50	20:24	1:59	7:54	133 132-134	1051	179 176-184	11/16
2.75	22:23	1:59	7:56	135 132-137	1071	179 176-182	16/11
3.00	24:20	1:57	7:49	136 134-137	1064	180 176-184	13/14
3.25	26:18	1:58	7:53	136 135-137	1072	180 176-184	13/11
3.50	28:16	1:58	7:51	138 137-139	1083	181 178-184	22/17
3.75	30:11	1:55	7:40	135 129-139	1036	180 178-184	1/22
4.00	32:06	1:55	7:39	138 135-140	1055	181 178-184	24/6
4.25	33:59	1:53	7:34	140 138-142	1059	184 182-188	15/19
4.50	35:49	1:49	7:18	142 140-144	1036	184 180-186	12/15
4.75	37:39	1:51	7:23	139 132-148	1027	186 184-188	13/11
5.00	39:30	1:51	7:24	139 130-145	1029	186 180-188	15/10
5.01	39:34	4	7:18	136 136-136	993	186 186-186	0/0

Heart

132/148max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 196m, Range 28m, Flat prediction 39:42

Elevation Graph

Biggest Climbs (m)	Min/mi
12 4.9%	7:49
10 3.7%	7:16
See your biggest climbs

Cadence

180 (188 max) Stride Length: 113cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	180	5	39:34	7:54
Walk	0.0	0	0	0	NAN:00:00

Photos

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:48	7:15	49.26%	More
800m	3:37	7:17	58.59%	More
1km	4:33	7:19	61.58%	More
Mile	7:23	7:23	65.95%	More
5k	23:53	7:41	67.03%	More
5 miles	39:30	7:54	66.32%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:10	7:10	67.92
5km	23:51	7:41	67.13
5M	39:29	7:54	66.34
10km	49:43	8:00	65.87
10M	1:22:19	8:14	65.47
Half	1:49:36	8:22	64.98
20M	2:51:38	8:35	65.05
Mara	3:48:30	8:43	65.42

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