Sat 30th Mar 2019 at 10:00am by Gritts!

Run > Cross Country

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Time
1:55:31
Miles
15.14
Min/mi
7:38
Pacing
82%
WAVA
63.42
Stride(cm)
117
Cals
1698
Cadence
180
Asc(m)
592
Hillscore
45
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 7:13(7:13/m) 109cal 8.31/10.69mph
2) 1m - 7:23(7:23/m) 116cal 8.12/11.1mph
3) 1m - 8:01(8:01/m) 112cal 7.48/9.1mph
4) 1m - 7:55(7:55/m) 109cal 7.58/8.83mph
5) 1m - 7:08(7:08/m) 114cal 8.41/9.96mph
6) 1m - 8:36(8:36/m) 116cal 6.98/9.29mph
7) 1m - 8:04(8:04/m) 109cal 7.43/9.52mph
8) 1m - 6:58(6:58/m) 112cal 8.62/9.04mph
9) 1m - 8:37(8:37/m) 114cal 6.96/9.12mph
10) 1m - 7:46(7:46/m) 111cal 7.73/10.1mph
11) 1m - 7:06(7:06/m) 114cal 8.44/9.98mph
12) 1m - 7:34(7:34/m) 112cal 7.93/9.48mph
13) 1m - 8:51(8:51/m) 112cal 6.78/8.93mph
14) 1m - 7:03(7:03/m) 112cal 8.5/10.18mph
15) 1m - 6:30(6:30/m) 113cal 9.23/9.91mph
16) 0.14m - 46(5:36/m) 13cal 10.71/15.42mph

7:13 7:23 8:01 7:55 7:08 8:36 8:04 6:58 8:37 7:46 7:06 7:34 8:51 7:03 6:30 46

Pace

20%

25%

39%

15%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	3:48	3:48	7:35	176 120-190	22/16
1.00	7:13	3:25	6:50	177 170-188	23/36
1.50	10:56	3:44	7:27	177 166-186	29/22
2.00	14:36	3:40	7:19	175 168-186	17/45
2.50	18:37	4:01	8:02	176 168-182	27/10
3.00	22:37	4:00	8:01	178 170-184	26/31
3.50	26:33	3:56	7:51	178 170-184	17/8
4.00	30:32	3:59	7:58	178 170-184	28/11
4.50	34:15	3:43	7:26	181 176-184	14/20
5.00	37:40	3:25	6:50	180 170-186	0/45
5.50	41:59	4:19	8:37	176 134-182	30/17
6.00	46:16	4:18	8:35	176 132-184	28/1
6.50	50:43	4:26	8:52	172 120-184	31/13
7.00	54:21	3:38	7:16	181 166-188	4/20
7.50	57:49	3:28	6:56	180 176-186	3/10
8.00	1:01:18	3:30	6:59	177 174-178	15/24
8.50	1:05:02	3:44	7:27	179 174-182	10/2
9.00	1:09:55	4:53	9:46	166 94-190	32/1
9.50	1:13:39	3:44	7:28	182 174-188	16/20
10.00	1:17:41	4:01	8:03	178 120-186	23/7
10.50	1:21:13	3:32	7:04	183 178-188	8/10
11.00	1:24:47	3:34	7:08	183 174-196	9/47
11.50	1:28:16	3:29	6:58	186 184-190	6/18
12.00	1:32:21	4:05	8:10	182 178-188	32/15
12.50	1:37:05	4:44	9:28	176 120-188	41/12
13.00	1:41:12	4:07	8:15	181 170-190	6/8
13.50	1:44:40	3:28	6:56	185 176-192	2/34
14.00	1:48:15	3:35	7:11	186 178-190	7/16
14.50	1:51:30	3:15	6:29	188 184-190	4/12
15.00	1:54:45	3:15	6:31	191 188-194	26/20
15.14	1:55:31	46	5:38	200 190-226	5/11

Elevation

Asc 592m, Range 91m, Flat prediction 1:47:23

Elevation Graph

Biggest Climbs (m)	Min/mi
65 6.3%	9:34
45 2.3%	8:21
40 11.9%	8:58
37 5.8%	8:17
32 4.2%	9:20
30 5.6%	9:21
See your biggest climbs

Cadence

180 (226 max) Stride Length: 117cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.3	180	14.9	1:52:23	7:32
Walk	2.7	119	0.2	3:08	15:21

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:27	5:51	55.18%	More
800m	3:05	6:11	60.86%	More
1km	3:56	6:20	62.10%	More
Mile	6:25	6:25	64.87%	More
5k	22:57	7:23	61.67%	More
5 miles	36:52	7:22	62.46%	More
10k	46:14	7:26	62.16%	More
10 miles	1:16:48	7:41	61.81%	More
Half	1:40:37	7:41	62.40%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:29	6:29	64.20
5km	21:33	6:56	65.70
5M	35:42	7:08	64.50
10km	44:57	7:14	63.94
10M	1:14:25	7:27	63.79
Half	1:39:05	7:34	62.88
20M	2:35:10	7:46	63.62
Mara	3:26:35	7:53	63.72

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