Sun 4th Aug 2019 at 10:00am by Shortcut Cam

Run > Cross Country

Good
v warm

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Time
1:06:55
Miles
7.33
Min/mi
9:08
Pacing
88%
WAVA
52.02
Cals
818
BPM
139
%MHR
82.2
B/mi
1268
Asc(m)
250
Hillscore
14
Surface
Road

Notes & Comments

THT
TT 5th fastest in 18 attempts

Salomons felt great. Maybe I should have worn them at LG
===
1) 0.62m - 5:52(9:27/m) 125/136bpm 63cal 6.35/8.06mph
2) 0.62m - 5:36(9:01/m) 130/139bpm 67cal 6.65/8.46mph
3) 0.62m - 6:00(9:40/m) 131/141bpm 70cal 6.21/8.2mph
4) 0.62m - 5:44(9:14/m) 138/150bpm 71cal 6.5/8.48mph
5) 0.62m - 5:28(8:47/m) 134/145bpm 63cal 6.83/10.22mph
6) 0.62m - 5:53(9:28/m) 140/154bpm 72cal 6.34/8.72mph
7) 0.62m - 6:30(10:28/m) 148/158bpm 86cal 5.74/8.03mph
8) 0.62m - 5:37(9:03/m) 141/151bpm 68cal 6.63/8.55mph
9) 0.62m - 5:44(9:14/m) 149/159bpm 77cal 6.5/9.6mph
10) 0.62m - 5:23(8:39/m) 143/160bpm 64cal 6.93/8.1mph
11) 0.62m - 5:01(8:04/m) 144/149bpm 63cal 7.43/8.41mph
12) 0.5m - 4:06(8:14/m) 149/154bpm 54cal 7.29/8.32mph

5:52 5:36 6:00 5:44 5:28 5:53 6:30 5:37 5:44 5:23 5:01 4:06

Pace

12%

30%

53%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.25	2:15	2:15	8:59	116 76-132	1041	2/2
0.50	4:42	2:27	9:47	128 120-134	1253	3/4
0.75	7:02	2:20	9:20	127 121-136	1186	4/5
1.00	9:13	2:11	8:45	131 129-133	1146	5/3
1.25	11:33	2:20	9:21	133 129-141	1245	11/4
1.50	14:02	2:29	9:55	133 124-140	1318	5/1
1.75	16:24	2:22	9:28	127 121-136	1203	6/6
2.00	18:49	2:25	9:42	143 135-150	1387	25/0
2.25	21:06	2:17	9:08	139 133-148	1270	5/6
2.50	23:21	2:14	8:57	133 130-134	1190	3/4
2.75	25:47	2:26	9:45	137 130-145	1335	9/1
3.00	27:46	1:59	7:56	132 125-143	1048	7/26
3.25	30:08	2:22	9:27	138 125-148	1305	7/14
3.50	32:15	2:07	8:29	138 133-141	1170	12/13
3.75	34:47	2:32	10:08	141 132-154	1430	17/15
4.00	37:13	2:26	9:44	147 138-153	1430	15/9
4.25	40:00	2:47	11:07	150 140-158	1668	23/3
4.50	42:33	2:33	10:14	144 141-152	1473	4/2
4.75	44:37	2:04	8:17	139 136-142	1151	0/13
5.00	46:54	2:17	9:08	144 137-151	1315	7/17
5.25	49:14	2:20	9:19	151 144-155	1407	14/16
5.50	51:41	2:27	9:47	151 143-159	1478	17/7
5.75	53:57	2:16	9:03	151 141-160	1365	16/16
6.00	56:00	2:03	8:14	138 133-147	1136	1/18
6.25	58:05	2:04	8:18	139 133-143	1153	4/13
6.50	1:00:05	2:00	8:01	144 139-147	1153	3/5
6.75	1:02:05	2:00	8:01	145 144-146	1163	3/3
7.00	1:04:13	2:08	8:33	150 146-154	1281	5/3
7.25	1:06:14	2:01	8:04	147 146-149	1186	3/2
7.33	1:06:54	40	7:59	147 147-148	1173	1/0

Heart

139/160max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 250m, Range 49m, Flat prediction 1:06:30

Elevation Graph

Biggest Climbs (m)	Min/mi
34 6.3%	9:47
26 6.7%	9:42
18 6.0%	8:46
17 5.7%	9:05
16 6.6%	9:52
13 4.2%	8:21
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:56	7:47	42.05%	More
800m	3:58	7:59	47.95%	More
1km	4:59	8:01	49.85%	More
Mile	8:07	8:07	52.10%	More
5k	27:10	8:45	52.95%	More
5 miles	45:06	9:01	51.89%	More
10k	56:35	9:06	51.63%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:02	7:02	60.10
5km	25:21	8:10	56.73
5M	43:25	8:41	53.90
10km	55:31	8:56	52.63
10M	1:35:05	9:31	50.77
Half	2:09:03	9:51	49.11
20M	3:28:16	10:25	48.22
Mara	4:42:39	10:47	47.37

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