Thu 21st Jun 2018 at 10:00am by MartinH - MH Health & Fitness

Run > Cross Country

windy
warm

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Time
51:00
Miles
7.02
Min/mi
7:16
Pacing
94%
WAVA
63.10
Stride(cm)
124
Cals
679
Cadence
179
BPM
133
%MHR
76
B/mi
966
Asc(m)
42
Surface
Mixed

Notes & Comments

EASY EFFORT SOLO CROSS COUNTRY - Ran easy effort and HR only increased when going uphill.

Legs and achilles are tired.

Split Summary
===
1) 1m - 7:31(7:31/m) 126/139bpm 98cal 7.98/10.5mph
2) 1m - 7:18(7:18/m) 133/144bpm 100cal 8.22/9.77mph
3) 1m - 7:12(7:12/m) 131/143bpm 92cal 8.34/9.35mph
4) 1m - 7:06(7:06/m) 134/139bpm 94cal 8.46/8.87mph
5) 1m - 7:13(7:13/m) 136/141bpm 98cal 8.31/9.16mph
6) 1m - 7:17(7:17/m) 139/143bpm 102cal 8.23/9.58mph
7) 1m - 7:15(7:15/m) 137/145bpm 94cal 8.28/9.1mph
8) 0.02m - 8(6:34/m) 136/136bpm 1cal 9.14/8.43mph

7:31 7:18 7:12 7:06 7:13 7:17 7:15 8

Pace

27%

69%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	1:55	1:55	7:39	118 78-132	904	181 176-220
0.50	3:45	1:50	7:20	129 125-131	946	182 178-190
0.75	5:38	1:53	7:32	120 114-128	904	180 176-190
1.00	7:31	1:53	7:34	136 129-139	1029	179 174-184
1.25	9:24	1:53 +3	7:31	129 124-140	969	180 176-184
1.50	11:17	1:53 +3	7:33	138 129-144	1041	178 172-184
1.75	13:02	1:45	7:01	124 112-134	871	179 174-184
2.00	14:55	1:53	7:31	140 136-143	1052	179 172-184
2.25	16:42	1:46	7:05	132 120-137	936	178 174-182
2.50	18:30	1:48	7:12	129 119-141	929	179 174-184
2.75	20:12	1:43	6:50	136 128-143	930	178 172-184
3.00	22:07	1:55	7:38	125 114-131	955	178 172-184
3.25	23:52	1:46	7:03	132 131-133	930	181 176-190
3.50	25:40	1:48	7:11	131 119-135	942	181 176-186
3.75	27:26	1:46	7:02	134 127-136	944	181 178-184
4.00	29:13	1:47	7:09	136 133-139	972	180 178-186
4.25	31:02	1:49	7:17	133 121-136	968	180 174-184
4.50	32:55	1:53	7:32	135 134-137	1018	182 178-190
4.75	34:38	1:43	6:50	137 135-139	936	181 178-186
5.00	36:26	1:48	7:13	135 122-141	974	180 178-184
5.25	38:12	1:46	7:05	140 137-143	992	179 170-184
5.50	40:03	1:51 +2	7:23	140 137-143	1035	179 176-184
5.75	41:49	1:45	7:02	140 138-141	984	178 174-182
6.00	43:45	1:56	7:45	136 122-141	1054	178 166-184
6.25	45:28	1:43	6:52	134 131-139	921	177 172-182
6.50	47:20	1:52	7:28	141 138-143	1052	179 176-184
6.75	49:13	1:53	7:31	142 137-145	1067	178 174-182
7.00	50:59	1:46	7:05	130 116-137	921	176 172-180
7.01	51:03	4	6:56	136 136-136	943	172 172-172

Heart

133/145max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

179 (220 max) Stride Length: 124cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	179	7	51:03	7:17
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:40	6:42	47.57%	More
800m	3:28	6:59	52.97%	More
1km	4:20	6:59	55.34%	More
Mile	7:01	7:01	58.40%	More
5k	22:14	7:09	62.71%	More
5 miles	35:57	7:11	63.05%	More
10k	45:04	7:15	62.74%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:35	6:35	62.28
5km	21:40	6:58	64.35
5M	35:43	7:09	63.45
10km	44:52	7:13	63.03
10M	1:13:57	7:24	63.15
Half	1:38:11	7:30	62.41
20M	2:33:06	7:39	63.42
Mara	3:23:18	7:46	63.68

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