Sat 8th Dec 2018 at 10:00am by Whiskymurray

Run > Easy

West District Cross Country Championships (Senior Men)

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Time
24:28
Miles
2.09
Min/mi
11:42
Pacing
27%
WAVA
38.21
Stride(cm)
77
Cals
225
Cadence
179
BPM
116
%MHR
67.8
B/mi
1357
Surface
Road

Notes & Comments

Split Summary
===
1) 1.61km - 13:54(8:38/km) 113/145bpm 123cal 6.95/10.88kmph
2) 1.61km - 9:42(6:02/km) 122/135bpm 94cal 9.96/10.55kmph
3) 0.15km - 52(5:56/km) 124/126bpm 8cal 10.12/10.68kmph

13:54 9:42 52

Pin Map

0mi in 0

Pace

15%

26%

59%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.06	48	48	12:46	123 93-145	1570	171 118-182
0.13	2:26	1:38	26:05	108 91-125	2817	170 118-180
0.19	3:13	47	12:31	118 116-120	1478	179 176-180
0.25	3:47	34	9:03	120 118-122	1086	183 180-186
0.31	4:22	36	9:32	121 120-123	1154	182 180-184
0.38	4:56	34	8:58	121 120-122	1085	180 180-182
0.44	5:30	34	9:06	120 118-121	1092	183 182-184
0.50	6:07	37	9:45	127 124-130	1239	184 182-188
0.56	6:41	34	9:07	129 128-130	1175	183 182-184
0.63	7:15	34	9:04	131 128-134	1189	186 184-188
0.69	7:49	34	9:04	136 134-139	1233	186 186-188
0.75	8:23	34	9:05	132 131-133	1200	181 174-188
0.81	8:59	36	9:43	123 116-131	1196	178 174-180
0.88	9:35	35	9:25	113 110-116	1065	180 178-182
0.94	13:08	3:33	56:55	86 63-116	4895	157 118-176
1.00	13:54	46	12:11	107 92-116	1303	177 176-178
1.06	14:31	38	10:01	118 115-122	1182	181 180-184
1.13	15:11	39	10:29	118 115-119	1237	181 180-182
1.19	15:49	39	10:17	123 118-126	1264	183 180-186
1.25	16:27	37	9:57	132 129-134	1313	182 178-184
1.31	17:03	36	9:37	129 126-133	1241	178 172-182
1.38	17:39	36	9:40	116 112-124	1122	178 172-182
1.44	18:14	35	9:25	112 111-114	1054	183 180-186
1.50	18:51	36	9:43	117 116-118	1136	182 180-186
1.56	19:27	36	9:39	126 118-133	1216	183 182-184
1.63	20:03	36	9:40	127 121-134	1228	183 182-186
1.69	20:41	38	10:03	124 122-127	1246	181 180-182
1.75	21:18	37	9:50	116 114-120	1141	180 178-182
1.81	21:50	33	8:43	119 114-126	1038	183 182-184
1.88	22:25	35	9:14	123 121-126	1137	183 182-184
1.94	23:01	36	9:28	127 122-130	1203	181 178-182
2.00	23:36	35	9:24	125 124-127	1174	178 176-182
2.06	24:11	35	9:23	124 122-126	1164	181 176-182
2.09	24:28	17	9:58	125 124-125	1246	177 176-178

Heart

116/145max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

179 (188 max) Stride Length: 77cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	91.6	179	2.1	22:25	10:44
Walk	0.7	119	0	10	1:11:49
Still	7.7	-	-	1:53	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:15	9:02	35.77%	More
800m	4:33	9:10	41.07%	More
1km	5:44	9:13	42.65%	More
Mile	9:39	9:39	43.12%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:12	11:12	37.17
5km	37:15	11:59	38.01
5M	1:01:41	12:20	37.33
10km	1:17:39	12:30	37.01
10M	2:08:36	12:52	36.91
Half	2:51:13	13:04	36.39
20M	4:28:07	13:24	36.82
Mara	5:56:58	13:37	36.88

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