Mon 11th Feb 2019 at 1:00pm by Smugbloke

Run > Cross Country

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Time
3:36:22
Miles
6.48
Min/mi
33:23
Pacing
30%
WAVA
14.36
Stride(cm)
45
Cals
1186
Cadence
108
BPM
109
%MHR
57.2
B/mi
3627
Surface
Road

Notes & Comments

Show Shoe
Split Summary
===
1) 1m - 29:37(29:37/m) 110/135bpm 201cal 2.03/3.57mph
2) 1m - 34:00(34:00/m) 112/131bpm 205cal 1.76/2.94mph
3) 1m - 34:34(34:34/m) 105/123bpm 164cal 1.74/3.07mph
4) 1m - 29:59(29:59/m) 107/130bpm 149cal 2/3.13mph
5) 1m - 49:16(49:16/m) 105/143bpm 254cal 1.22/3.17mph
6) 1m - 23:27(23:27/m) 114/135bpm 145cal 2.56/3.15mph
7) 0.48m - 15:29(32:20/m) 105/129bpm 68cal 1.86/6.47mph

29:37 34:00 34:34 29:59 49:16 23:27 15:29

Pin Map

0mi in 0

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	5:50	5:50	23:22	107 90-120	2500	105 88-122
0.50	16:46	10:56	43:42	110 96-135	4807	103 30-156
0.75	24:00	7:14	28:57	114 95-133	3301	96 82-122
1.00	29:36	5:36	22:24	106 95-118	2374	104 84-122
1.25	36:35	6:59	27:56	111 103-123	3100	109 96-126
1.50	45:18	8:43	34:52	109 99-126	3800	109 88-128
1.75	56:51	11:33	46:11	112 93-130	5173	106 82-158
2.00	1:03:37	6:46	27:03	114 92-130	3084	98 84-158
2.25	1:17:58	14:21	57:26	100 80-121	5743	111 86-128
2.50	1:26:07	8:09	32:36	107 88-119	3488	108 84-128
2.75	1:32:02	5:55	23:39	109 97-121	2578	107 84-122
3.00	1:38:11	6:09	24:35	110 100-121	2705	110 96-122
3.25	1:43:40	5:29	21:58	106 96-122	2328	109 88-122
3.50	1:48:53	5:13	20:52	119 109-129	2483	116 92-222
3.75	1:56:48	7:55	31:38	103 92-123	3259	115 96-150
4.00	2:08:42	11:54	47:35	103 86-120	4901	112 96-124
4.25	2:23:13	14:31	58:04	93 77-117	5401	106 82-122
4.50	2:29:14	6:01	24:04	115 103-126	2768	106 90-120
4.75	2:50:50	21:36	1:26:26	113 79-143	9766	112 82-162
5.00	2:57:26	6:36	26:23	108 93-120	2849	115 98-142
5.25	3:03:29	6:04	24:15	115 102-130	2788	115 92-150
5.50	3:09:33	6:04	24:14	121 104-135	2933	108 84-124
5.75	3:14:45	5:12	20:48	106 99-117	2204	113 104-124
6.00	3:20:56	6:11	24:45	111 94-133	2746	111 96-122
6.25	3:28:20	7:24	29:36	108 93-126	3197	107 82-136
6.48	3:36:21	8:01	35:05	103 84-129	3614	110 102-122

Heart

109/143max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

108 (222 max) Stride Length: 45cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	1.4	152	0.1	3:06	42:31
Walk	90.8	107	6.4	3:16:33	30:41
Still	7.7	-	-	16:42	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	5:01	20:11	16.46%	More
800m	10:30	21:07	18.47%	More
1km	13:33	21:48	18.65%	More
Mile	22:22	22:22	19.20%	More
5k	1:34:52	30:32	15.40%	More
5 miles	2:50:00	34:00	13.99%	More
10k	3:26:55	33:18	14.36%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	29:51	29:51	14.38
5km	1:39:16	31:57	14.72
5M	2:44:22	32:52	14.47
10km	3:26:57	33:18	14.36
10M	5:42:42	34:16	14.33
Half	7:36:17	34:50	14.13
20M	11:54:31	35:44	14.30
Mara	15:51:18	36:19	14.32

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