Sun 28th Jan 2018 at 10:00am by MAD Superman

Run > Cross Country

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Time
38:30
Miles
4.80
Min/mi
8:01
Pacing
73%
WAVA
53.58
Stride(cm)
123
Cals
572
Cadence
164
BPM
163
%MHR
95.6
B/mi
1311
Asc(m)
42
Hillscore
12
Surface
Road

Notes & Comments

Emxc colwick woods. 2 laps. Hilly muddy. POS 29. Ben 50th

Split Summary
===
1) 1m - 6:56(6:56/m) 156/166bpm 97cal 8.65/11.27mph
2) 1m - 8:04(8:04/m) 165/181bpm 120cal 7.44/10.33mph
3) 1m - 7:58(7:58/m) 170/183bpm 123cal 7.53/9.91mph
4) 1m - 9:01(9:01/m) 170/181bpm 139cal 6.66/8.5mph
5) 0.8m - 6:31(8:08/m) 163/178bpm 93cal 7.37/9.41mph

6:56 8:04 7:58 9:01 6:31

Pace

21%

10%

17%

26%

25%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:29	1:29	5:58	139 88-163	829	180 166-188	2/6
0.50	2:58	1:29	5:55	160 156-163	947	170 166-178	0/23
0.75	5:00	2:02	8:07	161 158-166	1308	169 152-176	11/9
1.00	6:56	1:56	7:42	163 161-166	1256	173 164-202	2/9
1.25	9:14	2:18	9:14	164 157-168	1514	165 158-170	22/2
1.50	11:27	2:13	8:51	162 158-165	1434	165 156-172	25/7
1.75	13:25	1:58	7:50	165 159-170	1293	163 158-172	9/6
2.00	15:00	1:35	6:21	170 162-181	1080	166 162-176	1/17
2.25	17:15	2:15	9:02	171 156-179	1545	159 102-170	17/16
2.50	19:07	1:51	7:26	168 162-171	1248	163 156-166	8/3
2.75	20:43	1:36	6:24	167 160-172	1069	164 160-168	0/27
3.00	22:58	2:15	8:59	174 167-183	1564	164 156-168	13/7
3.25	25:02	2:05	8:20	175 166-181	1458	163 156-168	3/10
3.50	27:28	2:25	9:40	168 159-176	1625	155 116-172	21/5
3.75	29:52	2:25	9:38	174 167-178	1676	162 112-170	26/4
4.00	31:58	2:06	8:23	165 156-173	1384	154 118-170	7/8
4.25	33:36	1:38	6:34	164 158-170	1077	164 156-168	1/23
4.50	36:09	2:32	10:09	155 137-167	1572	144 104-174	17/10
4.75	38:06	1:58	7:52	167 158-177	1313	165 160-170	9/1
4.79	38:25	19	7:46	173 172-175	1345	167 166-168	3/0

Heart

163/183max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 48m, Flat prediction 37:06

Elevation Graph

Biggest Climbs (m)	Min/mi
29 5.8%	8:54
29 6.1%	8:05
25 10.4%	7:43
20 4.5%	9:29
17 9.2%	11:34
See your biggest climbs

Cadence

164 (202 max) Stride Length: 123cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.8	166	4.6	35:39	7:42
Walk	7.2	113	0.2	2:46	17:17

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:27	5:50	51.88%	More
800m	2:56	5:53	58.87%	More
1km	3:51	6:12	58.49%	More
Mile	6:55	6:55	56.37%	More
5k	23:42	7:38	55.85%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:58	6:58	55.93
5km	23:57	7:43	55.28
5M	40:15	8:03	53.43
10km	51:01	8:13	52.69
10M	1:25:43	8:34	51.80
Half	1:55:05	8:47	50.65
20M	3:02:33	9:08	50.60
Mara	4:05:04	9:21	50.26

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