Sat 9th Nov 2019 at 9:00am by ChristianPoulton

Run > Cross Country

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Time
53:34
Miles
6.37
Min/mi
8:25
Pacing
60%
WAVA
58.42
Stride(cm)
119
Cals
725
Cadence
161
Surface
Grass

Notes & Comments

'Cross Country' training session with David Reader

Split Summary
===
1) 1m - 8:09(8:09/m) 112cal 7.37/11.12mph
2) 1m - 8:26(8:26/m) 115cal 7.12/12.19mph
3) 1m - 7:44(7:44/m) 115cal 7.76/10.94mph
4) 1m - 9:31(9:31/m) 111cal 6.31/10.96mph
5) 1m - 9:09(9:09/m) 114cal 6.55/12.19mph
6) 1m - 8:18(8:18/m) 116cal 7.23/10.65mph
7) 0.37m - 2:18(6:13/m) 42cal 9.65/10.04mph

8:09 8:26 7:44 9:31 9:09 8:18 2:18

Pace

34%

14%

11%

20%

15%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.25	2:36	2:36	10:23	158 144-178
0.50	4:24	1:48	7:14	170 162-178
0.75	5:57	1:33	6:12	160 154-164
1.00	8:08	2:11	8:43	149 106-162
1.25	10:14	2:06	8:25	166 110-178
1.50	12:24	2:10	8:41	164 148-174
1.75	14:14	1:49	7:17	165 162-168
2.00	16:34	2:20	9:21	155 104-166
2.25	18:24	1:50	7:22	163 148-172
2.50	20:10	1:46	7:02	163 154-168
2.75	22:44	2:34	10:18	156 98-174
3.00	24:18	1:33	6:13	166 162-170
3.25	26:34	2:16	9:05	154 102-164
3.50	30:21	3:47	15:07	153 118-178
3.75	32:15	1:55	7:38	167 162-178
4.00	33:48	1:33	6:12	161 158-164
4.25	35:57	2:09	8:36	153 104-164
4.50	38:37	2:40	10:40	160 102-180
4.75	41:07	2:30	9:58	162 152-172
5.00	42:57	1:51	7:23	165 162-168
5.25	45:15	2:18	9:10	156 100-164
5.50	47:00	1:44	6:58	163 154-170
5.75	49:08	2:09	8:35	162 148-172
6.00	51:16	2:07	8:28	160 152-166
6.25	52:49	1:33	6:12	165 164-168
6.37	53:34	45	6:22	166 164-170

Cadence

161 (180 max) Stride Length: 119cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.0	162	6.2	49:16	7:56
Walk	8.0	106	0.2	4:18	26:39

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:30	6:02	56.12%	More
800m	3:16	6:35	60.75%	More
1km	4:25	7:07	58.60%	More
Mile	7:30	7:30	58.65%	More
5k	24:54	8:01	60.10%	More
5 miles	42:01	8:24	58.07%	More
10k	52:19	8:25	58.27%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:32	7:32	58.36
5km	25:01	8:03	59.83
5M	41:26	8:17	58.88
10km	52:10	8:24	58.43
10M	1:26:24	8:38	58.35
Half	1:55:02	8:47	57.56
20M	3:00:08	9:00	58.24
Mara	3:59:50	9:09	58.33

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