Sat 8th Dec 2018 at 1:00pm by Whiskymurray

Run > Warm Up

West District Cross Country Championships (Senior Men)

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Time
15:01
Miles
1.32
Min/mi
11:23
Pacing
59%
WAVA
37.93
Stride(cm)
80
Cals
153
Cadence
177
BPM
119
%MHR
69.7
B/mi
1356
Surface
Road

Notes & Comments

Split Summary
===
1) 1.61km - 12:05(7:30/km) 119/142bpm 121cal 7.99/11.05kmph
2) 0.52km - 2:56(5:40/km) 127/139bpm 32cal 10.58/10.98kmph

12:05 2:56

Pin Map

0mi in 0

Pace

33%

29%

38%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.06	43	43	11:24	108 72-140	1232	175 120-184
0.13	1:55	1:13	19:23	113 100-131	2190	174 134-182
0.19	2:36	41	10:51	122 107-129	1323	177 174-182
0.25	3:14	38	10:12	123 120-129	1255	179 172-186
0.31	3:53	38	10:11	120 119-121	1222	178 174-184
0.38	4:34	41	10:58	123 120-125	1349	177 168-182
0.44	5:12	39	10:20	125 123-129	1293	178 176-182
0.50	5:50	38	10:04	125 122-128	1259	178 174-180
0.56	6:28	38	10:03	127 125-128	1276	178 176-182
0.63	7:12	44	11:51	123 122-126	1457	174 172-176
0.69	9:00	1:48	28:45	108 100-119	3106	146 96-182
0.75	9:36	36	9:29	121 114-127	1147	184 182-186
0.81	10:13	37	9:54	121 120-123	1199	178 174-182
0.88	10:53	40	10:46	123 120-125	1325	179 174-184
0.94	11:30	37	9:54	127 125-128	1258	184 182-186
1.00	12:05	34	9:11	124 121-126	1140	183 180-184
1.06	12:40	35	9:23	125 124-127	1172	183 180-186
1.13	13:15	35	9:12	126 125-127	1160	183 182-184
1.19	13:49	34	9:04	126 125-127	1143	184 182-190
1.25	14:22	33	8:48	129 128-129	1135	186 184-190
1.31	14:56	34	9:11	131 128-136	1203	184 180-188
1.32	15:01	5	11:06	139 139-139	1544	178 178-178

Heart

119/140max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

177 (190 max) Stride Length: 80cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.0	179	1.3	13:49	10:33
Walk	6.1	112	0	55	1:35:03
Still	1.9	-	-	17	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:15	9:02	35.80%	More
800m	4:41	9:26	39.91%	More
1km	5:52	9:26	41.65%	More
Mile	11:03	11:03	37.64%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:11	11:11	37.22
5km	37:12	11:58	38.06
5M	1:01:37	12:19	37.37
10km	1:17:34	12:29	37.05
10M	2:08:28	12:51	36.95
Half	2:51:02	13:03	36.43
20M	4:27:50	13:24	36.86
Mara	5:56:35	13:37	36.92

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