Sat 11th Aug 2018 at 10:00am by waxi

Run > Cross Country

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Time
15:26
Miles
2.74
Min/mi
5:38
Pacing
37%
WAVA
77.48
Stride(cm)
146
Cals
243
Cadence
196
BPM
168
%MHR
98.4
B/mi
947
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary

XCountry Session at Tollcross Park. 600m ish reps, jog recovery x 6 in 3 min 30 sec t/a.
===
1) 0.39m - 2:00(5:10/m) 142/156bpm 25cal 11.62/14.32mph
2) 0.09m - 41(7:39/m) 156/160bpm 10cal 7.84/11.88mph
3) 0.38m - 2:00(5:15/m) 169/185bpm 31cal 11.45/12.75mph
4) 0.08m - 40(7:56/m) 172/173bpm 10cal 7.56/11.63mph
5) 0.38m - 2:00(5:12/m) 171/184bpm 32cal 11.55/12.29mph
6) 0.09m - 43(8:20/m) 179/182bpm 12cal 7.2/11.79mph
7) 0.38m - 1:59(5:11/m) 171/182bpm 32cal 11.59/12.63mph
8) 0.09m - 42(8:06/m) 176/181bpm 11cal 7.4/11.88mph
9) 0.38m - 1:59(5:13/m) 178/196bpm 33cal 11.52/12.61mph
10) 0.09m - 44(8:35/m) 181/185bpm 13cal 6.99/12.15mph
11) 0.38m - 1:58(5:08/m) 179/191bpm 34cal 11.69/12.75mph
12) 0.01m - 1(2:39/m) 183/183bpm 22.58/12.71mph

2:00 41 2:00 40 2:00 43 1:59 42 1:59 44 1:58 1

Pace

11%

23%

50%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	40	40	5:22	130 103-152	698	196 120-204	1/1
0.25	1:18	38	5:04	148 140-155	749	198 190-202	2/3
0.38	1:56	37	4:58	149 147-150	740	200 198-202	1/1
0.50	3:39	1:43 +51	13:44	152 134-160	2088	185 174-202	2/1
0.63	4:20	41	5:28	163 140-176	891	201 200-202	1/1
0.75	4:58	38	5:06	179 172-185	911	199 192-202	2/4
0.88	5:39	41	5:28	172 169-174	941	195 178-198	2/1
1.00	7:15	1:36 +49	12:52	160 140-173	2058	183 120-202	1/1
1.13	8:00	44	5:55	173 161-181	1024	198 196-200	3/1
1.25	8:37	37	4:55	177 168-184	872	198 194-200	0/3
1.38	9:25	48	6:27	179 175-182	1154	192 174-202	2/0
1.50	10:56	1:31 +49	12:07	162 143-179	1962	198 170-206	0/2
1.63	11:38	43	5:41	176 168-182	1001	200 196-202	3/2
1.75	12:16	38	5:03	176 167-181	889	200 198-200	0/2
1.88	13:10	54	7:12	174 169-181	1252	185 172-202	2/1
2.00	14:39	1:29 +51	11:49	166 149-176	1962	202 196-206	1/1
2.13	15:20	41	5:27	184 176-196	1002	200 194-202	2/3
2.25	15:56	37	4:54	187 185-189	916	201 198-206	1/2
2.38	17:42	1:45 +47	14:02	176 157-185	2470	185 170-206	1/1
2.50	18:22	40	5:20	171 159-180	913	201 198-206	1/1
2.63	19:00	39	5:09	187 182-191	964	200 194-204	1/4
2.73	19:30	30	4:42	188 183-190	885	204 200-210	2/0

Heart

168/196max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 4m, Flat prediction 15:26

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

196 (210 max) Stride Length: 146cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	82.5	196	2.7	15:22	7:08
Walk	0.1	120	0	1	16:53
Pause	17.4	-	-	4:07	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:14	4:59	62.54%	More
800m	3:35	7:13	49.81%	More
1km	4:13	6:47	55.51%	More
Mile	7:16	7:16	55.22%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:18	5:18	75.67
5km	17:38	5:41	77.31
5M	29:12	5:50	75.82
10km	36:46	5:55	75.10
10M	1:00:53	6:05	74.85
Half	1:21:03	6:11	73.76
20M	2:06:55	6:21	74.64
Mara	2:48:59	6:27	74.75

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