Sun 17th Feb 2019 at 10:00am by Gary Cardnell

Run > Cross Country

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Time
40:23
Miles
4.20
Min/mi
9:37
Pacing
72%
WAVA
54.19
Stride(cm)
96
Cals
408
Cadence
174
BPM
139
%MHR
81.5
B/mi
1341
Asc(m)
182
Hillscore
9
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:32(8:32/m) 121/148bpm 71cal 7.03/0mph
2) 1m - 9:18(9:18/m) 140/147bpm 99cal 6.45/0mph
3) 1m - 10:42(10:42/m) 141/154bpm 107cal 5.61/0mph
4) 1m - 10:10(10:10/m) 150/162bpm 112cal 5.91/0mph
5) 0.2m - 1:42(8:21/m) 153/156bpm 19cal 7.19/0mph

8:32 9:18 10:42 10:10 1:42

Pace

25%

12%

34%

24%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	54	54	7:15	105 74-125	761	186 182-192	0/7
0.25	1:52	58	7:41	120 114-124	921	179 174-184	1/8
0.38	2:55	1:03	8:21	122 120-125	1019	179 176-186	3/4
0.50	3:55	1:00	8:00	119 118-120	952	179 174-186	3/1
0.63	4:55	1:00	8:03	120 118-123	966	177 174-180	2/5
0.75	6:01	1:06	8:48	122 120-123	1074	176 172-180	5/2
0.88	7:21	1:20	10:38	122 119-124	1297	174 170-176	14/0
1.00	8:32	1:11	9:27	135 117-148	1276	174 172-178	4/0
1.13	9:36	1:05	8:39	140 138-144	1211	175 172-176	4/3
1.25	10:46	1:09	9:13	139 137-141	1280	175 172-178	6/1
1.38	11:56	1:11	9:27	140 137-143	1324	175 170-178	2/1
1.50	13:08	1:12	9:34	138 127-142	1320	171 140-178	2/4
1.63	14:10	1:02	8:13	138 135-140	1134	178 174-182	0/5
1.75	15:15	1:06	8:45	139 136-143	1217	175 170-180	2/1
1.88	16:36	1:21	10:46	142 137-147	1529	175 172-182	12/0
2.00	17:49	1:13	9:46	144 141-146	1407	175 170-180	10/6
2.13	19:09	1:19	10:35	144 140-148	1523	175 172-178	5/1
2.25	20:28	1:19	10:30	139 134-147	1461	165 122-178	6/4
2.38	22:54	2:26	19:29	130 112-150	2533	163 122-182	7/2
2.50	24:37	1:44	13:48	142 131-154	1961	180 122-192	7/8
2.63	26:00	1:23	11:02	145 141-150	1599	175 164-180	4/16
2.75	27:04	1:04	8:31	146 141-151	1243	177 172-182	7/9
2.88	28:08	1:05	8:36	146 142-151	1256	176 172-184	13/22
3.00	29:29	1:21	10:47	147 144-151	1586	173 140-180	3/2
3.13	30:40	1:11	9:26	150 145-156	1415	177 172-186	1/11
3.25	32:15	1:35	12:43	152 146-161	1933	168 138-182	13/2
3.38	33:42	1:27	11:35	142 134-151	1646	165 122-180	8/1
3.50	34:50	1:08	9:03	146 139-159	1320	178 172-186	4/8
3.63	36:12	1:22	10:57	156 148-162	1709	168 138-184	7/4
3.75	37:33	1:20	10:42	150 143-161	1606	165 122-190	6/12
3.88	38:37	1:04	8:32	150 147-152	1281	176 174-178	1/4
4.00	39:39	1:02	8:19	153 148-158	1272	178 172-184	1/6
4.13	40:50	1:11	9:26	153 150-156	1444	178 174-184	9/1
4.20	41:20	30	6:28	153 151-155	990	188 178-196	0/8

Heart

139/162max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 182m, Range 53m, Flat prediction 39:47

Elevation Graph

Biggest Climbs (m)	Min/mi
27 4.1%	9:27
26 9.2%	12:31
23 8.5%	10:25
13 12.4%	8:15
See your biggest climbs

Cadence

174 (196 max) Stride Length: 96cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.8	176	4.1	38:21	9:25
Walk	7.2	134	0.1	2:59	22:51

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:51	7:28	47.82%	More
800m	3:53	7:49	54.58%	More
1km	4:53	7:51	56.61%	More
Mile	8:32	8:32	55.09%	More
5k	30:28	9:48	52.56%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:49	8:49	53.28
5km	29:20	9:26	54.58
5M	48:35	9:43	53.88
10km	1:01:10	9:51	53.54
10M	1:41:17	10:08	53.57
Half	2:14:51	10:18	52.88
20M	3:31:11	10:34	53.51
Mara	4:41:10	10:44	53.59

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