Sat 10th Nov 2018 at 12:00pm by gump

Run > Warm Up

National Short Course Cross-Country Championships

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Time
16:42
Miles
2.00
Min/mi
8:21
Pacing
69%
WAVA
55.02
Stride(cm)
110
Cals
199
Cadence
175
BPM
141
%MHR
84.1
B/mi
1180
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:29(8:29/m) 143/150bpm 104cal 7.07/7.93mph
2) 1m - 8:11(8:11/m) 142/150bpm 95cal 7.33/7.62mph
3) 0m - 1(7:38/m) 145/145bpm 7.86/7.39mph

8:29 8:11 1

Pin Map

0mi in 0

Pace

32%

62%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.06	34	34	9:10	126 101-142	1155	169 114-178
0.13	1:10	36	9:29	143 136-150	1356	175 168-180
0.19	1:42	32	8:31	148 145-150	1261	175 172-182
0.25	2:13	31	8:15	144 142-147	1187	177 172-182
0.31	2:48	35	9:17	140 138-143	1301	173 170-176
0.38	3:20	33	8:41	143 142-146	1242	178 174-180
0.44	3:53	33	8:44	145 144-146	1267	176 174-178
0.50	4:26	33	8:44	144 143-145	1259	173 168-178
0.56	4:55	29	7:50	145 143-146	1136	176 172-180
0.63	5:27	32	8:32	143 143-144	1221	177 172-180
0.69	5:57	30	8:04	144 143-145	1163	178 172-180
0.75	6:26	29	7:42	144 142-147	1110	178 174-182
0.81	6:57	31	8:14	147 146-149	1211	176 174-180
0.88	7:28	31	8:10	146 145-147	1193	179 176-180
0.94	8:00	32	8:27	145 142-147	1225	176 172-182
1.00	8:29	30	7:57	142 142-143	1128	174 172-178
1.06	9:58	1:29 +56	23:42	133 123-146	3151	168 118-178
1.13	10:29	31	8:13	132 126-141	1084	176 174-180
1.19	10:58	29	7:48	135 133-137	1052	178 174-180
1.25	11:30	31	8:20	134 131-138	1117	176 174-178
1.31	12:00	30	8:05	138 133-142	1115	177 172-178
1.38	12:31	32	8:25	144 142-146	1212	174 172-176
1.44	13:01	30	7:59	144 142-148	1151	176 170-180
1.50	13:32	31	8:12	147 145-148	1205	177 174-180
1.56	14:03	31	8:14	146 146-147	1202	175 172-178
1.63	14:34	31	8:15	147 145-150	1213	177 174-180
1.69	15:05	31	8:14	148 147-149	1218	176 172-184
1.75	15:34	30	7:54	147 146-148	1162	175 174-176
1.81	16:04	30	8:01	148 147-149	1187	174 172-176
1.88	16:34	30	7:59	145 144-146	1157	174 172-176
1.94	17:06	32	8:28	145 143-146	1227	175 174-176
2.00	17:36	30	7:56	145 144-147	1150	174 170-176
2.00	17:37	1	11:36	145 145-145	1682	180 180-180

Heart

141/150max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

175 (184 max) Stride Length: 110cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.1	175	2	16:35	8:20
Walk	5.6	116	0	59	2:01:03
Still	0.1	-	-	1	-
Pause	0.2	-	-	2	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:59	8:00	41.56%	More
800m	4:02	8:06	48.15%	More
1km	5:03	8:07	50.09%	More
Mile	8:11	8:11	52.48%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:01	8:01	53.55
5km	26:38	8:34	54.85
5M	44:07	8:49	53.93
10km	55:32	8:56	53.50
10M	1:31:58	9:12	53.40
Half	2:02:27	9:21	52.66
20M	3:11:44	9:35	53.29
Mara	4:15:17	9:45	53.37

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