Wed 21st Nov 2018 at 12:00pm by Hawkins

Run > Cross Country

Not good
breezy
cold

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Time
2:01:19
Miles
12.86
Min/mi
9:26
Pacing
43%
WAVA
48.06
Stride(cm)
99
Cals
1323
Cadence
173
BPM
148
%MHR
71
B/mi
1394
Surface
Mixed

Notes & Comments

A savage debut on the Beaver Trail, featuring a spectacular fall and a pheasant shoot. Utterly broken!

Split Summary
===
1) 1m - 9:01(9:01/m) 138/177bpm 105cal 6.66/7.01mph
2) 1m - 9:01(9:01/m) 151/174bpm 122cal 6.66/7.14mph
3) 1m - 9:06(9:06/m) 154/169bpm 124cal 6.6/7.18mph
4) 1m - 9:07(9:07/m) 156/168bpm 123cal 6.58/7.01mph
5) 1m - 9:52(9:52/m) 153/172bpm 122cal 6.08/6.87mph
6) 1m - 9:18(9:18/m) 145/153bpm 89cal 6.46/7.01mph
7) 1m - 9:57(9:57/m) 141/154bpm 82cal 6.03/6.76mph
8) 1m - 9:21(9:21/m) 145/156bpm 83cal 6.41/6.93mph
9) 1m - 9:04(9:04/m) 144/155bpm 78cal 6.62/7.47mph
10) 1m - 10:10(10:10/m) 146/156bpm 94cal 5.9/7.06mph
11) 1m - 9:52(9:52/m) 152/175bpm 102cal 6.08/6.89mph
12) 1m - 9:09(9:09/m) 157/167bpm 113cal 6.55/6.95mph
13) 0.86m - 8:21(9:44/m) 153/158bpm 86cal 6.16/6.85mph

9:01 9:01 9:06 9:07 9:52 9:18 9:57 9:21 9:04 10:10 9:52 9:09 8:21

Pace

17%

16%

53%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.50	4:36	4:36 +6	9:11	136 87-164	1250	169 164-174
1.00	9:38	5:03 +32	10:05	145 126-176	1462	172 164-178
1.50	14:23	4:44 +18	9:29	153 140-174	1450	174 120-178
2.00	19:41	5:18 +43	10:36	151 141-159	1601	172 120-178
2.50	24:17	4:37	9:13	152 149-157	1402	175 168-178
3.00	28:51	4:33 +5	9:06	157 151-168	1430	176 174-178
3.50	33:14	4:24	8:47	156 152-168	1371	176 170-178
4.00	38:04	4:50 +7	9:40	155 150-162	1500	174 166-178
4.50	43:20	5:16 +22	10:32	160 152-172	1685	174 162-178
5.00	54:08	10:48 +5:52	21:36	138 98-157	2980	171 120-180
5.50	58:41	4:33	9:05	148 140-152	1345	175 168-184
6.00	1:05:53	7:12 +2:27	14:24	140 102-152	2017	172 120-180
6.50	1:11:25	5:32 +47	11:03	144 126-153	1592	172 120-176
7.00	1:17:14	5:50 +38	11:39	138 127-149	1608	170 160-178
7.50	1:22:00	4:45 +7	9:31	143 132-155	1360	171 120-178
8.00	1:26:57	4:57 +14	9:54	148 138-156	1465	174 168-178
8.50	1:31:34	4:38 +13	9:15	147 140-155	1360	174 120-178
9.00	1:38:21	6:47 +2:07	13:34	139 105-152	1886	173 86-182
9.50	1:43:38	5:17	10:34	146 142-153	1543	170 152-182
10.00	1:48:49	5:11 +18	10:21	147 139-156	1522	172 120-180
10.50	1:53:35	4:46	9:33	148 137-168	1413	174 166-180
11.00	1:58:49	5:14 +8	10:28	158 152-175	1654	172 120-180
11.50	2:03:25	4:35	9:11	158 152-167	1450	175 168-182
12.00	2:08:16	4:51 +17	9:43	156 149-161	1516	175 170-180
12.50	2:12:51	4:35	9:09	151 142-156	1382	174 164-178
12.86	2:16:38	3:47	10:34	155 148-158	1638	173 120-178

Heart

148/176max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

173 (184 max) Stride Length: 99cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.1	173	12.8	1:59:05	10:09
Walk	4.8	118	0.1	7:01	1:12:47
Still	0.0	-	-	2	-
Pause	7.1	-	-	10:30	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:09	8:38	35.59%	More
800m	4:21	8:46	40.31%	More
1km	5:28	8:48	41.99%	More
Mile	8:55	8:55	44.31%	More
5k	29:19	9:26	45.81%	More
5 miles	50:40	10:08	43.03%	More
10k	1:02:47	10:06	43.33%	More
10 miles	1:48:14	10:49	41.49%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:07	7:07	55.54
5km	25:04	8:04	53.59
5M	42:31	8:30	51.28
10km	54:07	8:43	50.27
10M	1:31:46	9:11	48.94
Half	2:03:50	9:27	47.59
20M	3:18:04	9:54	47.15
Mara	4:27:17	10:12	46.59

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