- v warm
-
Time
51:31
-
Miles
7.11
-
Min/mi
7:15
-
Pacing
90%
-
WAVA
63.28
-
Stride(cm)
123
-
Cals
701
-
Cadence
181
-
BPM
135
-
%MHR
77.3
-
B/mi
981
-
Asc(m)
42
-
Surface
Mixed
Notes & Comments
EASY EFFORT SOLO CROSS COUNTRY
Tried to keep effort as easy as possible but very warm again already. Legs tired and between clients so cut it to 7 miles.
Split Summary
===
1) 1m - 7:21(7:21/m) 130/142bpm 100cal 8.16/8.89mph
2) 1m - 7:10(7:10/m) 136/147bpm 103cal 8.36/10.04mph
3) 1m - 7:04(7:04/m) 133/145bpm 93cal 8.49/9.52mph
4) 1m - 7:11(7:11/m) 138/143bpm 102cal 8.36/9.14mph
5) 1m - 6:59(6:59/m) 137/141bpm 95cal 8.6/8.95mph
6) 1m - 7:33(7:33/m) 139/148bpm 104cal 7.94/10.27mph
7) 1m - 7:19(7:19/m) 137/147bpm 92cal 8.2/9.1mph
8) 0.11m - 53(7:53/m) 141/142bpm 12cal 7.62/8.5mph
7:21 7:10 7:04 7:11 6:59 7:33 7:19 53
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.25 |
1:46 |
1:46 |
7:04 |
122 88-133 |
863 |
180 176-188 |
0.50 |
3:37 |
1:51 |
7:24 |
125 109-134 |
926 |
184 178-188 |
0.75 |
5:33 |
1:56 |
7:45 |
138 134-142 |
1068 |
184 176-190 |
1.00 |
7:21 |
1:48 |
7:11 |
132 118-142 |
949 |
181 178-188 |
1.25 |
9:20 |
1:59 +8
|
7:56 |
139 130-147 |
1102 |
184 178-192 |
1.50 |
11:01 |
1:41 |
6:42 |
133 127-140 |
892 |
178 174-184 |
1.75 |
12:50 |
1:49 |
7:17 |
132 112-143 |
962 |
183 176-188 |
2.00 |
14:40 |
1:50 |
7:19 |
140 135-144 |
1024 |
182 178-184 |
2.25 |
16:24 |
1:44 |
6:58 |
131 125-138 |
913 |
179 176-184 |
2.50 |
18:15 |
1:50 |
7:22 |
136 118-145 |
1001 |
182 178-184 |
2.75 |
20:05 |
1:50 +8
|
7:20 |
132 123-142 |
969 |
177 170-182 |
3.00 |
21:52 |
1:47 |
7:10 |
132 114-142 |
945 |
179 174-186 |
3.25 |
23:40 |
1:48 |
7:13 |
140 136-143 |
1010 |
180 174-186 |
3.50 |
25:44 |
2:04 +14
|
8:14 |
136 123-140 |
1121 |
182 176-190 |
3.75 |
27:31 |
1:47 |
7:08 |
139 137-141 |
992 |
182 180-186 |
4.00 |
29:16 |
1:45 |
7:02 |
139 138-140 |
977 |
183 180-188 |
4.25 |
30:58 |
1:42 |
6:47 |
140 139-141 |
950 |
181 178-184 |
4.50 |
32:44 |
1:46 |
7:03 |
134 121-138 |
945 |
182 178-184 |
4.75 |
34:30 |
1:46 |
7:05 |
137 127-139 |
970 |
182 178-190 |
5.00 |
36:15 |
1:44 |
6:58 |
138 137-139 |
961 |
181 178-186 |
5.25 |
38:03 |
1:48 |
7:11 |
134 117-139 |
964 |
182 178-188 |
5.50 |
39:51 |
1:48 |
7:14 |
138 137-141 |
998 |
181 176-188 |
5.75 |
41:40 |
1:49 |
7:15 |
138 137-139 |
1000 |
182 180-188 |
6.00 |
44:02 |
2:23 +14
|
9:30 |
143 135-147 |
1360 |
177 106-188 |
6.25 |
45:52 |
1:49 |
7:18 |
141 133-147 |
1029 |
180 176-184 |
6.50 |
47:50 |
1:58 |
7:52 |
131 113-139 |
1030 |
181 174-186 |
6.75 |
49:32 |
1:42 |
6:48 |
136 134-139 |
925 |
180 176-184 |
7.00 |
51:21 |
1:50 |
7:19 |
139 135-141 |
1017 |
181 178-184 |
7.11 |
52:12 |
51 |
7:56 |
141 140-142 |
1118 |
174 92-182 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:39 |
6:40 |
47.82% |
More |
800m |
3:24 |
6:51 |
53.97% |
More |
1km |
4:16 |
6:52 |
56.21% |
More |
Mile |
6:56 |
6:56 |
59.17% |
More |
5k |
22:19 |
7:11 |
62.48% |
More |
5 miles |
36:06 |
7:13 |
62.78% |
More |
10k |
45:31 |
7:19 |
62.13% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:34 |
6:34 |
62.44 |
5km |
21:36 |
6:57 |
64.55 |
5M |
35:36 |
7:07 |
63.66 |
10km |
44:43 |
7:12 |
63.24 |
10M |
1:13:42 |
7:22 |
63.36 |
Half |
1:37:52 |
7:28 |
62.61 |
20M |
2:32:36 |
7:38 |
63.63 |
Mara |
3:22:38 |
7:44 |
63.89 |
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