Sat 12th Oct 2019 at 2:00pm by HappyG(rrr)

Run > Race

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Time
17:31
Miles
2.43
Min/mi
7:13
Pacing
83%
WAVA
64.44
Stride(cm)
123
Cals
262
Cadence
181
BPM
166
%MHR
86.1
B/mi
1197
Asc(m)
55
Hillscore
3
Surface
Road

Notes & Comments

East District cross country relays at Livingston. Great fun! 4 x 4km for chaps and 3 x 4km for ladies. We had one team of each out. Harmeny had two of each. We were ahead of Harmeny B. That will do! Lol. My 17:31 was OK, bit quicker than Stewart N, slower than Billy W. About right. Andy R of Harmeny did 17 ish, so I should have been closer to that really. All good training though - hill, mud and speed! :-)

G

Split Summary
===
1) 1m - 7:21(7:21/m) 156/178bpm 101cal 8.16/10.65mph
2) 1m - 7:33(7:33/m) 176/182bpm 119cal 7.94/9.68mph
3) 0.43m - 2:37(6:01/m) 178/182bpm 42cal 9.98/10.85mph

7:21 7:33 2:37

Pin Map

0mi in 0

Pace

13%

36%

31%

15%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	48	48	6:26	122 104-142	785	188 182-196	0/2
0.25	1:48	1:00	7:58	140 136-145	1115	175 170-186	5/1
0.38	2:46	58	7:42	144 139-149	1109	178 170-184	2/1
0.50	3:45	1:00	7:56	150 143-156	1190	182 176-186	8/0
0.63	4:40	54	7:16	171 158-177	1242	177 166-184	2/2
0.75	5:32	52	7:00	172 169-177	1203	180 176-184	2/2
0.88	6:27	55	7:21	172 169-173	1264	182 176-186	3/5
1.00	7:20	53	7:05	174 173-176	1232	179 174-186	3/3
1.13	8:15	55	7:16	176 174-179	1280	185 176-192	3/0
1.25	9:10	55	7:21	175 174-177	1285	179 176-184	5/1
1.38	10:07	57	7:38	172 169-177	1312	178 168-192	1/4
1.50	10:57	50	6:38	177 172-180	1173	180 166-188	0/10
1.63	12:08	1:11	9:30	176 174-178	1671	177 176-182	9/1
1.75	13:08	1:00	8:01	178 175-180	1428	176 166-182	5/0
1.88	14:04	56	7:24	176 173-178	1304	178 174-182	2/2
2.00	14:54	50	6:40	174 172-175	1159	180 170-188	0/3
2.13	15:44	50	6:42	178 177-182	1194	181 174-186	1/1
2.25	16:26	42	5:34	178 177-180	990	186 176-190	0/9
2.38	17:10	44	5:54	178 176-179	1050	188 184-192	0/4
2.43	17:31	21	5:54	180 177-181	1061	197 188-204	1/0

Heart

166/182max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 55m, Range 20m, Flat prediction 16:45

Elevation Graph

Biggest Climbs (m)	Min/mi
16 3.6%	8:38
13 2.6%	7:51
See your biggest climbs

Cadence

181 (204 max) Stride Length: 123cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	180	2.4	17:31	7:12
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:25	5:40	58.54%	More
800m	3:02	6:06	63.89%	More
1km	3:50	6:10	65.86%	More
Mile	7:00	7:00	61.32%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:24	6:24	67.08
5km	23:08	7:27	63.15
5M	39:40	7:56	59.98
10km	50:45	8:10	58.54
10M	1:27:00	8:42	56.45
Half	1:58:08	9:01	54.58
20M	3:10:47	9:32	53.56
Mara	4:19:03	9:53	52.59

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