Sat 16th Dec 2017 at 2:00pm by Alun

Run > Cross Country

Good
cold

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Time
34:32
Miles
4.99
Min/mi
6:55
Pacing
86.4%
WAVA
69.33
Stride(cm)
139
Cals
628
Cadence
167
BPM
159
%MHR
91.7
B/mi
1104
Asc(m)
42
Hillscore
9
Surface
Mixed

Notes & Comments

Cold and damp, caught up in a lot of congestion at the start, ran hard to get past it and then settled into a steady pace. Really enjoyed myself and was 2nd Rochester Math's school M50 to finish.
Split Summary
===
1) 0.62m - 4:06(6:36/m) 146/174bpm 64cal 9.1/12.04mph
2) 0.62m - 4:41(7:32/m) 162/165bpm 86cal 7.96/10.21mph
3) 0.62m - 4:17(6:54/m) 165/167bpm 81cal 8.69/9.62mph
4) 0.62m - 4:03(6:31/m) 163/166bpm 75cal 9.21/9.93mph
5) 0.62m - 4:48(7:44/m) 163/169bpm 90cal 7.76/10.04mph
6) 0.62m - 4:08(6:40/m) 162/165bpm 76cal 9.01/9.46mph
7) 0.62m - 4:40(7:31/m) 163/168bpm 87cal 7.98/9.56mph
8) 0.62m - 3:41(5:56/m) 161/169bpm 67cal 10.12/10.54mph
9) 0.02m - 7(5:08/m) 169/169bpm 2cal 11.7/10.06mph

4:06 4:41 4:17 4:03 4:48 4:08 4:40 3:41 7

Pin Map

0mi in 0

Pace

12%

37%

41%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:37	1:37	6:27	122 90-155	787	180 118-198	3/3
0.50	3:12	1:35	6:21	164 157-168	1041	172 166-174	5/4
0.75	5:01	1:49	7:16	161 156-173	1170	170 160-176	12/2
1.00	6:51	1:50	7:21	163 158-165	1199	166 156-178	8/5
1.25	8:49	1:58	7:50	163 161-165	1277	163 154-172	16/1
1.50	10:42	1:53	7:34	166 164-167	1255	160 154-164	11/1
1.75	12:19	1:37	6:27	164 163-165	1057	167 164-170	3/1
2.00	14:01	1:42	6:48	164 163-165	1115	168 164-170	13/12
2.25	15:37	1:36	6:25	162 161-164	1039	167 164-170	2/3
2.50	17:12	1:35	6:19	164 162-165	1036	166 162-170	2/4
2.75	18:59	1:47	7:10	163 160-164	1168	166 162-176	5/3
3.00	21:08	2:09	8:36	163 159-168	1401	159 154-168	14/10
3.25	22:54	1:46	7:02	165 161-168	1161	160 156-166	5/9
3.50	24:35	1:41	6:44	161 159-162	1085	165 162-168	3/2
3.75	26:11	1:36	6:25	162 161-163	1040	165 162-170	2/6
4.00	27:53	1:42	6:47	163 160-165	1107	165 162-172	2/15
4.25	29:57	2:04	8:16	162 157-168	1338	159 148-182	13/7
4.50	31:36	1:39	6:37	159 154-165	1053	165 152-178	6/21
4.75	33:04	1:27	5:50	159 155-162	927	172 170-174	0/14
4.99	34:29	1:25	6:03	165 162-169	998	171 162-180	2/5

Heart

159/173max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 56m, Flat prediction 32:53

Elevation Graph

Biggest Climbs (m)	Min/mi
46 2.6%	7:20
19 3.3%	8:01
13 5.9%	8:20
13 4.4%	7:01
See your biggest climbs

Cadence

167 (198 max) Stride Length: 139cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.2	167	5	34:13	6:54
Walk	0.8	133	0	16	8:23

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:24	5:38	59.40%	More
800m	2:55	5:52	66.99%	More
1km	3:41	5:55	69.20%	More
Mile	6:29	6:29	66.73%	More
5k	21:21	6:52	69.00%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:12	6:12	69.79
5km	20:49	6:42	70.74
5M	34:36	6:55	69.33
10km	43:39	7:01	68.64
10M	1:12:33	7:15	68.28
Half	1:36:48	7:23	67.19
20M	2:32:05	7:36	67.77
Mara	3:22:55	7:45	67.73

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