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Sat 9th Nov 2024 at 12:59pm by Akkers

Run > Cross Country
  • Time
    40:33
  • Miles
    4.83
  • Min/mi
    8:24
  • Pacing
    95.4%
  • WAVA
    54.40
  • Stride(cm)
    108
  • Cals
    514
  • Watts
    242
  • Cadence
    178
  • BPM
    169
  • %MHR
    93.9
  • B/mi
    1420
  • Asc(m)
    28
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

1) 0.62mi - 5:03(8:07/mi) 164/167bpm [1331b/mi] 91/129rpm 7.4/0mph
2) 0.62mi - 5:16(8:28/mi) 165/168bpm [1398b/mi] 90/94rpm 7.08/0mph
3) 0.62mi - 5:16(8:28/mi) 169/174bpm [1431b/mi] 89/94rpm 7.09/0mph
4) 0.62mi - 5:15(8:27/mi) 174/177bpm [1470b/mi] 89/91rpm 7.1/0mph
5) 0.62mi - 5:19(8:33/mi) 169/174bpm [1445b/mi] 88/91rpm 7.02/0mph
6) 0.62mi - 5:13(8:24/mi) 171/173bpm [1438b/mi] 89/94rpm 7.14/0mph
7) 0.62mi - 5:13(8:24/mi) 168/171bpm [1412b/mi] 87/93rpm 7.14/0mph
8) 0.48mi - 3:59(8:15/mi) 174/181bpm [1434b/mi] 89/94rpm 7.28/0mph
5:03 5:16 5:16 5:15 5:19 5:13 5:13 3:59
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

18% 68% 14%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
0.25 2:00 2:00 8:01 164 160-167 1316 187 168-258 248 160-265 18/16
0.50 4:03 2:03 8:12 164 164-164 1344 181 176-188 243 198-260 18/18
0.75 6:12 2:08 8:33 164 162-164 1402 175 134-188 220 53-264 20/19
1.00 8:19 2:08 8:31 163 162-165 1389 180 174-186 261 223-295 18/18
1.25 10:23 2:04 8:16 167 165-168 1381 181 166-188 224 210-232 12/20
1.50 12:36 2:12 8:50 168 165-169 1484 178 166-182 219 188-237 19/21
1.75 14:38 2:02 8:07 170 166-173 1381 181 176-188 243 230-253 20/16
2.00 16:45 2:07 8:29 172 166-174 1458 177 170-182 242 234-249 16/21
2.25 18:50 2:05 8:21 175 174-177 1460 176 164-182 241 231-247 21/20
2.50 20:59 2:09 8:37 173 171-177 1490 177 170-182 241 232-246 23/20
2.75 23:07 2:08 8:31 171 168-174 1457 177 172-180 248 236-256 22/15
3.00 25:16 2:09 8:38 168 167-171 1449 177 170-182 253 206-317 18/20
3.25 27:19 2:03 8:10 169 167-171 1381 179 164-186 226 219-231 14/20
3.50 29:29 2:10 8:39 172 170-173 1488 178 170-188 227 216-239 21/21
3.75 31:35 2:06 8:25 171 165-172 1438 175 158-184 242 232-252 21/18
4.00 33:41 2:06 8:26 167 165-168 1408 175 158-180 244 232-256 20/25
4.25 35:47 2:05 8:21 169 168-171 1412 174 152-182 242 236-256 19/17
4.50 37:54 2:07 8:29 169 167-174 1435 178 170-186 245 236-257 19/16
4.75 39:57 2:03 8:11 175 173-178 1431 178 164-188 267 241-348 26/23
4.83 40:33 36 7:37 179 177-181 1363 181 144-188 327 125-380 10/8

Heart

169/181max
  • Show Beats/Mile

Elevation

Asc 28m, Range 19m, Flat prediction 40:27
Elevation Graph
Biggest Climbs (m) Min/mi
15 3.7% 8:46
See your biggest climbs

Power

242W (380 max)
Power Graph
Power Bands

Cadence

178 (258 max) Stride Length: 108cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 178 4.8 40:33 8:24
Walk 0.0 158 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:54 7:39 41.94% More
800m 3:58 7:58 46.88% More
1km 5:01 8:05 48.57% More
Mile 8:14 8:14 50.94% More
5k 26:04 8:24 53.87% More

Predictions

Dist Time Per Mile WAVA
1M 7:38 7:38 54.92
5km 25:24 8:11 55.30
5M 42:04 8:25 54.33
10km 52:58 8:31 53.82
10M 1:27:42 8:46 53.30
Half 1:56:46 8:55 52.78
20M 3:02:51 9:09 52.64
Mara 4:03:27 9:18 52.80

Bespoke Fields

Amend your bespoke fields
Club (TAC / MVOC)
TM Program
TM Manual Incline
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