- v warm
-
Time
57:06
-
Miles
8.03
-
Min/mi
7:07
-
Pacing
50%
-
WAVA
64.92
-
Stride(cm)
125
-
Cals
821
-
Cadence
181
-
BPM
139
-
%MHR
79.2
-
B/mi
985
-
Asc(m)
42
-
Hillscore
6
-
Surface
Mixed
Notes & Comments
GENERAL EFFORT CROSS COUNTRY RUN - Ran to Wistow and back.
Tried to effort level as easy as possible but hard work in the heat.
Legs not too bad from Prestwold 10k yesterday but still noticeably tired.
Split Summary
===
1) 1m - 7:21(7:21/m) 127/138bpm 99cal 8.16/8.93mph
2) 1m - 7:07(7:07/m) 138/146bpm 106cal 8.43/9.31mph
3) 1m - 6:45(6:45/m) 138/149bpm 99cal 8.89/10.16mph
4) 1m - 7:08(7:08/m) 143/145bpm 108cal 8.42/9.2mph
5) 1m - 6:53(6:53/m) 142/145bpm 102cal 8.73/9.23mph
6) 1m - 7:08(7:08/m) 139/144bpm 97cal 8.42/9.41mph
7) 1m - 6:57(6:57/m) 145/150bpm 103cal 8.63/9.71mph
8) 1m - 7:32(7:32/m) 143/148bpm 104cal 7.96/8.87mph
9) 0.03m - 15(7:19/m) 139/140bpm 3cal 8.2/8.45mph
7:21 7:07 6:45 7:08 6:53 7:08 6:57 7:32 15
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:50 |
1:50 |
7:21 |
111 68-129 |
816 |
179 174-184 |
5/5 |
0.50 |
3:41 |
1:50 |
7:22 |
123 111-133 |
905 |
183 180-192 |
3/6 |
0.75 |
5:35 |
1:55 |
7:39 |
133 130-138 |
1016 |
182 178-186 |
13/3 |
1.00 |
7:21 |
1:45 |
7:02 |
134 129-138 |
942 |
180 176-186 |
2/4 |
1.25 |
9:13 |
1:52 |
7:30 |
140 133-146 |
1050 |
182 178-186 |
13/2 |
1.50 |
10:53 |
1:39 |
6:38 |
131 117-141 |
868 |
178 174-182 |
0/14 |
1.75 |
12:42 |
1:49 |
7:17 |
136 129-144 |
989 |
181 176-190 |
9/7 |
2.00 |
14:28 |
1:46 |
7:05 |
143 140-145 |
1013 |
181 176-184 |
5/2 |
2.25 |
16:10 |
1:42 |
6:48 |
136 130-141 |
926 |
179 176-184 |
1/14 |
2.50 |
17:54 |
1:44 |
6:56 |
140 130-148 |
970 |
183 178-186 |
12/0 |
2.75 |
19:32 |
1:38 |
6:33 |
138 122-149 |
903 |
179 174-184 |
1/14 |
3.00 |
21:38 |
2:06 +25
|
8:25 |
137 127-146 |
1153 |
176 172-184 |
7/6 |
3.25 |
23:22 |
1:44 |
6:56 |
144 142-145 |
998 |
181 176-192 |
1/4 |
3.50 |
25:24 |
2:02 +11
|
8:09 |
143 140-145 |
1164 |
181 176-188 |
6/1 |
3.75 |
27:09 |
1:45 |
6:59 |
141 129-145 |
985 |
183 180-188 |
5/3 |
4.00 |
28:57 |
1:48 |
7:10 |
142 140-144 |
1018 |
182 180-186 |
5/5 |
4.25 |
30:37 |
1:40 |
6:41 |
144 142-144 |
963 |
181 178-184 |
2/6 |
4.50 |
32:19 |
1:42 |
6:49 |
143 141-144 |
975 |
182 180-186 |
1/5 |
4.75 |
34:04 |
1:45 |
6:59 |
138 121-144 |
963 |
182 178-186 |
2/5 |
5.00 |
35:49 |
1:45 |
7:01 |
143 142-145 |
1003 |
182 178-184 |
3/2 |
5.25 |
37:38 |
1:48 |
7:13 |
142 141-143 |
1026 |
181 176-184 |
2/5 |
5.50 |
39:24 |
1:47 |
7:06 |
141 138-142 |
1002 |
181 178-186 |
1/4 |
5.75 |
43:49 |
4:25 +2:39
|
17:39 |
130 106-142 |
2295 |
182 180-188 |
6/5 |
6.00 |
45:36 |
1:47 |
7:08 |
142 140-144 |
1013 |
183 178-186 |
2/5 |
6.25 |
47:24 |
1:48 |
7:10 |
141 133-146 |
1011 |
180 162-186 |
8/4 |
6.50 |
49:05 |
1:42 |
6:46 |
144 143-145 |
975 |
179 162-184 |
3/8 |
6.75 |
50:50 |
1:45 |
6:59 |
147 144-149 |
1027 |
180 176-186 |
7/6 |
7.00 |
52:33 |
1:43 |
6:53 |
148 145-150 |
1020 |
181 178-184 |
8/1 |
7.25 |
54:34 |
2:01 |
8:02 |
144 140-148 |
1158 |
180 168-184 |
7/1 |
7.50 |
56:20 |
1:46 |
7:04 |
136 123-143 |
962 |
178 174-184 |
4/6 |
7.75 |
58:12 |
1:52 |
7:27 |
144 142-146 |
1074 |
180 176-184 |
10/1 |
8.00 |
1:00:06 |
1:54 |
7:36 |
144 140-147 |
1093 |
179 170-184 |
12/4 |
8.03 |
1:00:21 |
15 |
7:23 |
139 138-140 |
1027 |
173 170-174 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.9 |
180 |
8 |
57:06 |
7:31 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Pause |
5.1 |
- |
- |
3:15 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:36 |
6:28 |
49.30% |
More |
800m |
3:20 |
6:41 |
55.29% |
More |
1km |
4:09 |
6:40 |
57.88% |
More |
Mile |
6:50 |
6:50 |
60.07% |
More |
5k |
22:04 |
7:06 |
63.19% |
More |
5 miles |
35:42 |
7:08 |
63.47% |
More |
10k |
46:42 |
7:31 |
60.54% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:24 |
6:24 |
64.07 |
5km |
21:04 |
6:47 |
66.19 |
5M |
34:43 |
6:57 |
65.28 |
10km |
43:37 |
7:01 |
64.83 |
10M |
1:11:54 |
7:11 |
64.95 |
Half |
1:35:28 |
7:17 |
64.19 |
20M |
2:28:51 |
7:27 |
65.23 |
Mara |
3:17:39 |
7:33 |
65.50 |
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