Tue 12th Dec 2017 at 7:00pm by MartinH - MH Health & Fitness

Run > Cross Country

snow
cold

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Time
1:03:46
Miles
7.59
Min/mi
8:24
Pacing
69%
WAVA
54.76
Stride(cm)
108
Cals
694
Cadence
177
BPM
138
%MHR
78.7
B/mi
1157
Asc(m)
42
Surface
Mixed

Notes & Comments

CLUB CROSS COUNTRY ON SNOW

Canal to Lockkeepers and back via fields.

Lovely run through snow. No effort apart from lifting feet through some snow.

HR stats look strange up to mile 6 and then seem more normal.

Split Summary
===
1) 1m - 8:34(8:34/m) 125/141bpm 101cal 7/8.35mph
2) 1m - 8:20(8:20/m) 154/175bpm 128cal 7.21/8.08mph
3) 1m - 8:44(8:44/m) 158/169bpm 136cal 6.87/9.43mph
4) 1m - 8:11(8:11/m) 160/170bpm 128cal 7.33/8.47mph
5) 1m - 8:27(8:27/m) 140/157bpm 89cal 7.1/8.2mph
6) 1m - 8:27(8:27/m) 127/144bpm 54cal 7.11/8.18mph
7) 1m - 8:16(8:16/m) 124/141bpm 40cal 7.25/8.45mph
8) 0.59m - 4:46(8:04/m) 118/132bpm 18cal 7.44/8.29mph

8:34 8:20 8:44 8:11 8:27 8:27 8:16 4:46

Pace

16%

30%

47%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	1:59	1:59	7:58	109 77-121	868	176 170-188
0.50	4:09	2:10	8:39	125 120-129	1080	180 172-184
0.75	6:10	2:01	8:05	131 129-133	1058	181 176-190
1.00	9:42	3:32 +1:09	14:07	133 111-141	1877	177 128-190
1.25	11:56	2:14 +13	8:55	144 140-147	1284	178 172-182
1.50	14:33	2:37 +33	10:29	142 127-149	1489	179 174-186
1.75	16:44	2:11	8:44	164 149-174	1431	177 162-186
2.00	18:48	2:04	8:15	167 164-169	1376	179 176-182
2.25	21:01	2:14	8:56	165 162-169	1473	177 168-180
2.50	23:08	2:06	8:25	158 154-163	1330	177 172-182
2.75	25:52	2:44 +31	10:57	158 141-166	1730	177 162-184
3.00	28:03	2:11	8:44	152 149-155	1328	175 172-184
3.25	30:18	2:15	9:01	156 152-159	1406	177 172-188
3.50	32:30	2:12	8:46	158 157-159	1386	175 172-180
3.75	34:21	1:51	7:25	165 159-170	1223	183 178-188
4.00	36:35	2:14 +20	8:56	161 153-166	1438	181 170-192
4.25	39:50	3:15 +1:05	12:59	142 114-157	1843	179 166-190
4.50	42:23	2:34 +16	10:15	152 144-157	1558	172 118-180
4.75	44:25	2:02	8:08	135 128-149	1099	179 174-184
5.00	46:22	1:57	7:47	126 118-133	981	178 174-182
5.25	48:30	2:08	8:32	134 121-143	1142	181 178-186
5.50	51:00	2:30 +21	9:59	129 116-144	1287	171 102-184
5.75	53:26	2:26 +14	9:46	123 112-130	1201	176 160-186
6.00	55:59	2:32 +35	10:10	119 102-129	1209	177 90-186
6.25	58:03	2:04	8:16	130 116-140	1076	180 176-184
6.50	1:00:36	2:33 +21	10:12	120 113-129	1223	179 172-184
6.75	1:02:32	1:56	7:45	124 122-127	961	176 170-180
7.00	1:04:35	2:03	8:14	121 116-129	995	176 168-186
7.25	1:06:33	1:58	7:51	123 111-132	966	176 172-186
7.50	1:08:36	2:03	8:10	113 108-122	923	179 172-184
7.59	1:09:22	46	8:28	118 110-131	998	180 176-186

Heart

138/174max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

177 (192 max) Stride Length: 108cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.3	177	7.6	1:03:45	8:50
Walk	3.4	109	0	2:29	2:45:33
Pause	4.3	-	-	3:08	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:51	7:26	42.85%	More
800m	3:52	7:46	47.59%	More
1km	4:56	7:56	48.71%	More
Mile	7:59	7:59	51.31%	More
5k	27:06	8:44	51.44%	More
5 miles	45:00	9:00	50.36%	More
10k	55:48	8:59	50.68%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:36	7:36	53.95
5km	24:58	8:02	55.85
5M	41:08	8:14	55.09
10km	51:41	8:19	54.71
10M	1:25:11	8:31	54.82
Half	1:53:06	8:38	54.18
20M	2:56:22	8:49	55.05
Mara	3:54:11	8:56	55.29

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