Sun 15th Jan 2017 at 10:00am by CStar

Run > Cross Country

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Time
49:01
Miles
5.56
Min/mi
8:49
Pacing
78%
WAVA
54.13
Stride(cm)
108
Cals
689
Cadence
170
BPM
153
%MHR
80.6
B/mi
1349
Asc(m)
42
Hillscore
19
Surface
Trail

Notes & Comments

Bracknell XC, Lightwater
Split Summary
===
1) 1m - 10:10(10:10/m) 139/146bpm 128cal 5.9/9.31mph
2) 1m - 8:20(8:20/m) 147/155bpm 113cal 7.21/8.87mph
3) 1m - 8:34(8:34/m) 156/161bpm 123cal 7.01/8.7mph
4) 1m - 9:08(9:08/m) 161/172bpm 135cal 6.57/8.25mph
5) 1m - 8:00(8:00/m) 160/171bpm 117cal 7.5/8.97mph
6) 0.56m - 4:50(8:34/m) 165/173bpm 73cal 7/7.39mph

10:10 8:20 8:34 9:08 8:00 4:50

Pace

36%

13%

34%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:26	2:26	9:46	134 106-146	1308	174 118-192	16/2
0.50	5:17	2:50	11:21	134 112-146	1520	173 118-182	9/13
0.75	7:35	2:19	9:15	141 138-144	1303	172 166-178	13/5
1.00	10:10	2:34	10:17	142 139-146	1461	168 162-176	25/3
1.25	12:07	1:58	7:51	142 138-145	1116	167 156-180	2/24
1.50	14:33	2:26	9:44	147 141-154	1430	163 118-176	3/20
1.75	16:43	2:09	8:37	149 145-153	1284	169 162-174	12/8
2.00	18:29	1:47	7:07	152 149-155	1081	173 170-176	0/15
2.25	20:26	1:56	7:46	153 150-155	1187	173 170-176	12/12
2.50	22:38	2:13	8:51	156 153-159	1380	172 168-176	16/15
2.75	24:58	2:19	9:18	156 154-160	1450	173 168-180	10/3
3.00	27:03	2:05	8:21	159 157-161	1327	171 168-174	9/2
3.25	29:25	2:22	9:27	159 157-162	1504	169 166-170	17/0
3.50	31:41	2:16	9:04	163 158-172	1478	168 160-172	14/6
3.75	34:05	2:25	9:38	162 159-164	1561	165 152-170	17/14
4.00	36:11	2:05	8:21	159 154-164	1328	165 158-174	2/20
4.25	38:20	2:09	8:35	160 153-170	1374	166 160-170	3/16
4.50	40:25	2:05	8:20	161 155-171	1343	168 162-172	12/9
4.75	42:08	1:43	6:54	158 157-162	1090	173 168-176	0/13
5.00	44:11	2:02	8:10	161 155-170	1314	169 168-172	13/10
5.25	46:24	2:14	8:54	166 159-173	1479	170 164-178	16/20
5.50	48:31	2:07	8:28	163 154-173	1380	171 166-176	12/1
5.56	49:01	30	7:42	168 167-168	1293	173 170-176	4/0

Heart

153/173max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 60m, Flat prediction 48:27

Elevation Graph

Biggest Climbs (m)	Min/mi
28 3.5%	9:16
24 6.7%	9:45
23 7.7%	9:08
17 4.5%	8:23
15 2.5%	8:15
14 10.9%	9:24
See your biggest climbs

Cadence

170 (192 max) Stride Length: 108cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.4	170	5.6	48:45	8:47
Walk	0.6	118	0	16	23:10

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:42	6:51	48.45%	More
800m	3:35	7:12	54.13%	More
1km	4:36	7:25	54.88%	More
Mile	7:53	7:53	54.50%	More
5k	26:12	8:26	55.77%	More
5 miles	42:58	8:36	55.36%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:13	7:13	59.49
5km	25:36	8:14	57.07
5M	43:32	8:42	54.65
10km	55:30	8:56	53.53
10M	1:34:24	9:26	52.02
Half	2:07:37	9:45	50.53
20M	3:24:41	10:14	49.92
Mara	4:36:42	10:34	49.24

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