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Sat 21st Jun 2025 at 6:40am by runnerbean1963

Cross > General

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Time
4:00:16
Miles
11.53
Min/mi
20:50
Pacing
0%
Cals
1516
Cadence
108
BPM
115
%MHR
67.1
B/mi
2392
Asc(m)
570
Hillscore
5
Surface
Road

Notes & Comments

1) 1mi - 22:36(22:36/mi) 99/114bpm [2237b/mi] 131cal 11/73rpm
2) 1mi - 21:39(21:39/mi) 103/117bpm [2229b/mi] 113cal 14/75rpm
3) 1mi - 19:41(19:41/mi) 105/121bpm [2067b/mi] 105cal 14/72rpm
4) 1mi - 20:05(20:05/mi) 114/133bpm [2290b/mi] 135cal 24/77rpm
5) 1mi - 19:22(19:22/mi) 120/130bpm [2325b/mi] 142cal 29/98rpm
6) 1mi - 20:58(20:58/mi) 114/129bpm [2390b/mi] 117cal 14/81rpm
7) 1mi - 20:58(20:58/mi) 112/124bpm [2348b/mi] 114cal 15/74rpm
8) 1mi - 21:11(21:11/mi) 117/130bpm [2479b/mi] 133cal 23/79rpm
9) 1mi - 20:55(20:55/mi) 124/135bpm [2594b/mi] 161cal 11/79rpm
10) 1mi - 19:30(19:30/mi) 127/137bpm [2476b/mi] 151cal 29/79rpm
11) 1mi - 22:05(22:05/mi) 126/138bpm [2782b/mi] 149cal 26/78rpm
12) 0.53mi - 11:16(21:10/mi) 124/135bpm [2625b/mi] 65cal 28/79rpm

22:36 21:39 19:41 20:05 19:22 20:58 20:58 21:11 20:55 19:30 22:05 11:16

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	16:37	16:37 +5:32	33:14	93 78-111	3090	101 30-146	44/35
1.00	28:08	11:31	23:02	103 86-113	2373	78 30-132	24/29
1.50	38:13	10:05	20:09	99 89-108	1995	115 32-150	23/28
2.00	56:17	18:05 +6:31	36:09	106 91-117	3832	115 32-142	32/28
2.50	1:04:43	8:26	16:52	103 86-114	1737	96 30-144	37/37
3.00	1:15:58	11:15	22:31	107 97-121	2408	96 30-136	36/38
3.50	1:28:09	12:11 +59	24:22	108 92-126	2632	112 30-150	19/22
4.00	1:37:03	8:54	17:48	122 111-132	2171	110 38-144	35/32
4.50	1:51:41	14:37 +4:54	29:15	118 101-128	3451	115 30-144	36/35
5.00	2:01:21	9:40	19:20	120 106-129	2319	118 34-158	37/43
5.50	2:11:17	9:56	19:53	122 107-129	2426	92 30-136	30/27
6.00	2:31:35	20:18 +9:16	40:36	105 87-124	4262	118 32-162	33/36
6.50	2:41:49	10:15	20:29	112 99-123	2295	91 30-142	34/32
7.00	2:52:33	10:43	21:26	112 98-119	2401	102 30-142	45/45
7.50	3:11:14	18:42 +6:55	37:23	116 103-124	4337	101 30-138	28/21
8.00	3:20:39	9:25	18:49	118 108-130	2221	100 38-156	28/32
8.50	3:37:30	16:51 +7:19	33:43	124 110-135	4181	88 36-148	25/20
9.00	3:48:53	11:23	22:45	125 115-132	2844	110 30-152	30/31
9.50	3:58:15	9:23	18:45	129 116-137	2419	115 34-156	50/49
10.00	4:15:54	17:38 +7:32	35:17	125 108-137	4409	112 38-158	43/45
10.50	4:25:31	9:37	19:15	130 120-138	2502	122 34-154	32/37
11.00	4:37:59	12:28	24:55	123 109-134	3066	118 30-154	34/28
11.50	4:48:33	10:34	21:07	123 113-133	2598	116 38-156	45/47
11.53	4:49:16	43	22:20	130 129-132	2902	-	9/2

Heart

115/138max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 570m, Range 29m

Elevation Graph

Biggest Climbs (m)	Min/mi
20 17.8%	17:35
17 12.2%	17:34
12 10.6%	17:54
See your biggest climbs

Cadence

108 (162 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	Fastest
400m	4:03	16:16	More
800m	8:17	16:39	More
1km	10:29	16:52	More
Mile	18:31	18:31	More
5k	1:06:44	21:29	More
5 miles	1:52:38	22:32	More
10k	2:28:03	23:50	More
10 miles	4:06:58	24:42	More

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