Sat 17th Nov 2018 at 1:00pm by MAD Superman

Run > Cross Country

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Time
43:40
Miles
6.82
Min/mi
6:24
Pacing
93%
WAVA
68.35
Stride(cm)
149
Cals
638
Cadence
168
BPM
163
%MHR
95.6
B/mi
1046
Asc(m)
156
Hillscore
5
Surface
Road

Notes & Comments

Midlands 7 XC @ Bulwell. 1 small lap 3 big laps. Just behind Newts Nashy & Martin and just ahead of Ben and Pete McNally

Split Summary
===
1) 1m - 6:09(6:09/m) 145/169bpm 79cal 9.76/12.13mph
2) 1m - 6:18(6:18/m) 149/155bpm 84cal 9.52/10.1mph
3) 1m - 6:23(6:23/m) 164/176bpm 93cal 9.4/10.02mph
4) 1m - 6:22(6:22/m) 170/176bpm 96cal 9.44/9.89mph
5) 1m - 6:41(6:41/m) 171/178bpm 101cal 8.99/9.5mph
6) 1m - 6:29(6:29/m) 175/182bpm 101cal 9.25/10.14mph
7) 0.82m - 5:18(6:27/m) 178/187bpm 84cal 9.29/9.5mph

6:09 6:18 6:23 6:22 6:41 6:29 5:18

Pace

34%

63%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:25	1:25	5:39	137 93-169	773	181 176-188	4/9
0.50	3:01	1:36	6:26	153 145-163	984	174 168-180	8/1
0.75	4:33	1:32	6:07	149 143-152	910	171 166-176	5/7
1.00	6:08	1:35	6:22	147 143-150	935	173 168-178	5/5
1.25	7:41	1:33	6:12	149 146-153	924	168 166-174	6/7
1.50	9:15	1:33	6:14	150 146-155	934	170 164-176	6/9
1.75	10:54	1:39	6:37	149 144-155	985	168 164-176	7/6
2.00	12:26	1:32	6:09	147 144-152	905	168 164-170	2/7
2.25	14:01	1:35	6:20	156 144-169	987	168 164-172	5/1
2.50	15:41	1:40	6:39	169 163-173	1125	169 166-172	9/1
2.75	17:12	1:31	6:05	166 163-169	1009	168 164-174	4/10
3.00	18:49	1:37	6:29	169 166-175	1095	167 164-170	5/3
3.25	20:20	1:31	6:04	166 163-169	1007	167 164-174	4/9
3.50	22:06	1:46	7:04	170 169-173	1200	166 162-174	11/6
3.75	23:36	1:30	5:59	171 167-176	1023	166 164-170	1/5
4.00	25:11	1:35	6:20	171 168-175	1083	166 164-170	3/5
4.25	26:53	1:43	6:50	171 166-174	1169	166 164-168	7/1
4.50	28:35	1:41	6:44	168 165-171	1132	165 162-168	7/4
4.75	30:11	1:36	6:26	171 166-174	1100	166 162-168	4/9
5.00	31:51	1:40	6:42	173 169-177	1159	165 160-168	7/4
5.25	33:29	1:37	6:29	171 167-173	1109	166 162-170	4/9
5.50	35:10	1:42	6:46	177 170-181	1199	167 162-174	10/7
5.75	36:44	1:34	6:15	177 171-182	1107	166 164-170	2/5
6.00	38:21	1:37	6:27	176 173-181	1134	166 164-168	4/3
6.25	40:02	1:42	6:47	177 174-180	1201	167 162-172	8/1
6.50	41:38	1:35	6:21	177 174-179	1125	165 162-168	4/8
6.75	43:13	1:36	6:22	179 172-185	1140	167 164-172	5/4
6.82	43:40	27	6:11	185 183-186	1143	169 166-170	4/0

Heart

163/186max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 156m, Range 15m, Flat prediction 43:28

Elevation Graph

Biggest Climbs (m)	Min/mi
15 1.8%	6:20
14 1.6%	6:40
14 1.4%	6:35
12 3.3%	6:03
See your biggest climbs

Cadence

168 (188 max) Stride Length: 149cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	168	6.8	43:40	6:24
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:23	5:34	54.85%	More
800m	2:59	6:00	58.22%	More
1km	3:46	6:05	60.31%	More
Mile	6:07	6:07	64.08%	More
5k	19:27	6:16	68.57%	More
5 miles	31:51	6:22	67.97%	More
10k	39:48	6:24	67.92%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:23	5:23	72.90
5km	18:32	5:58	71.95
5M	31:08	6:14	69.52
10km	39:27	6:21	68.52
10M	1:06:17	6:38	67.34
Half	1:28:59	6:48	65.84
20M	2:21:10	7:04	65.76
Mara	3:09:30	7:14	65.32

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