Mon 9th Jul 2018 at 8:00am by MartinH - MH Health & Fitness

Run > Cross Country

  • 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

Pace

3% 2% 24% 72%

Splits

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

Heart

135/147max
  • Show Beats/Mile

Cadence

181 (192 max) Stride Length: 123cm Run: 99.7% Walk: 0.3%
Cadence Chart
Cadence Bands

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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