Sat 6th Jan 2018 at 12:00pm by Alun

Run > Cross Country

Good
breezy
cold

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0 👍

Time
52:28
Miles
7.48
Min/mi
7:01
Pacing
90.2%
WAVA
69.51
Stride(cm)
140
Cals
1026
Cadence
164
Asc(m)
42
Hillscore
12
Surface
Grass

Notes & Comments

Equipment malfunction, couldn't get one of my spikes on and missed the start, I had to chase the back of the field down the straight. Worked my way through the field but eventually ran out of steam. I won't make that mistake again!

Split Summary
===
1) 0.62m - 4:02(6:29/m) 87cal 9.26/34.38mph
2) 0.62m - 4:00(6:27/m) 84cal 9.31/9.58mph
3) 0.62m - 4:06(6:36/m) 85cal 9.08/10.27mph
4) 0.62m - 4:07(6:38/m) 84cal 9.04/9.77mph
5) 0.62m - 4:29(7:14/m) 85cal 8.3/9.14mph
6) 0.62m - 4:10(6:42/m) 84cal 8.95/9.43mph
7) 0.62m - 4:33(7:20/m) 87cal 8.18/9.79mph
8) 0.62m - 4:31(7:16/m) 87cal 8.25/9.27mph
9) 0.62m - 4:31(7:17/m) 85cal 8.24/8.62mph
10) 0.62m - 4:35(7:22/m) 87cal 8.15/9.06mph
11) 0.62m - 4:35(7:23/m) 83cal 8.14/8.58mph
12) 0.62m - 4:39(7:29/m) 86cal 8.01/9.06mph
13) 0.02m - 8(5:54/m) 2cal 10.16/8.47mph

4:02 4:00 4:06 4:07 4:29 4:10 4:33 4:31 4:31 4:35 4:35 4:39 8

Pin Map

0mi in 0

Pace

10%

54%

33%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:34	1:34	6:18	176 118-196	1/2
0.50	3:13	1:39	6:35	171 164-174	1/2
0.75	4:51	1:38	6:32	171 168-180	2/1
1.00	6:28	1:36	6:26	171 166-176	1/2
1.25	8:04	1:36	6:23	170 166-172	1/1
1.50	9:34	1:31	6:02	171 168-174	0/11
1.75	11:18	1:44	6:57	167 160-176	15/7
2.00	13:04	1:45	7:01	162 156-166	6/0
2.25	14:42	1:39	6:35	164 162-168	0/2
2.50	16:22	1:40	6:38	166 160-172	5/12
2.75	18:17	1:55	7:40	161 160-164	12/0
3.00	20:01	1:44	6:58	165 162-168	1/3
3.25	21:42	1:41	6:44	165 162-168	1/2
3.50	23:26	1:44	6:54	163 160-166	1/2
3.75	25:02	1:35	6:22	165 162-170	0/9
4.00	26:56	1:55	7:39	161 154-170	15/10
4.25	28:45	1:49	7:15	160 156-162	6/0
4.50	30:29	1:44	6:55	161 158-162	0/2
4.75	32:11	1:43	6:50	162 156-164	4/13
5.00	34:11	2:00	7:59	160 156-162	13/0
5.25	36:01	1:50	7:19	163 160-168	1/3
5.50	37:49	1:48	7:13	162 160-164	1/2
5.75	39:38	1:49	7:15	160 156-162	1/2
6.00	41:21	1:43	6:52	162 160-164	0/8
6.25	43:23	2:03	8:10	158 152-164	13/11
6.50	45:17	1:54	7:37	159 156-162	7/0
6.75	47:03	1:46	7:03	161 160-162	0/2
7.00	48:47	1:44	6:55	162 160-166	3/12
7.25	50:48	2:01	8:04	158 156-164	14/0
7.48	52:27	1:39	7:10	166 162-178	1/3

Elevation

Asc 42m, Range 27m, Flat prediction 50:18

Elevation Graph

Biggest Climbs (m)	Min/mi
23 3.0%	7:30
23 3.0%	8:02
22 3.1%	6:59
19 2.9%	7:18
18 2.9%	7:53
18 2.8%	7:43
See your biggest climbs

Cadence

164 (196 max) Stride Length: 140cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	164	7.5	52:27	7:01
Walk	0.0	118	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:29	5:57	56.25%	More
800m	3:03	6:08	64.15%	More
1km	3:52	6:14	65.74%	More
Mile	6:19	6:19	68.47%	More
5k	20:42	6:40	71.16%	More
5 miles	34:11	6:50	70.17%	More
10k	43:04	6:56	69.58%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:07	6:07	70.74
5km	20:32	6:37	71.72
5M	34:08	6:50	70.28
10km	43:02	6:56	69.63
10M	1:11:32	7:09	69.25
Half	1:35:27	7:17	68.14
20M	2:29:58	7:30	68.73
Mara	3:20:06	7:38	68.68

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