Running > Cross Country

9th Nov 2019 at 1pm by H2O

  • 40:35
    Time
  • 4.07
    Miles
  • 9:58
    Min/mi
  • 56.57
    WAVA
  • 387
    Cals
  • 91
    Cadence
  • Grass
    Surface

 

Notes & Comments

5:31 6:04 6:31 6:05 6:53 6:27 3:04

Pace

8% 15% 32% 41% 3%

Splits

# Time Split Miles Mins/mi Cadence rpm
1 1:08 1:08 +38 0.13 9:06 90 58-97
2 2:13 1:05 0.25 8:40 92 89-93
3 3:19 1:06 0.38 8:50 92 91-93
4 4:28 1:08 0.50 9:05 91 90-92
5 5:34 1:07 0.63 8:54 92 91-93
6 6:42 1:07 0.75 8:59 91 89-92
7 7:53 1:11 0.88 9:31 91 89-93
8 9:03 1:09 1.00 9:16 90 88-91
9 10:15 1:12 1.13 9:39 91 90-92
10 11:38 1:24 1.25 11:08 89 84-92
11 13:07 1:28 1.38 11:48 87 84-90
12 14:23 1:16 1.50 10:09 89 86-92
13 15:42 1:19 1.63 10:34 90 88-92
14 17:00 1:17 1.75 10:19 91 90-92
15 18:14 1:14 1.88 9:53 91 90-92
16 19:27 1:13 2.00 9:48 92 90-93
17 20:44 1:17 2.13 10:17 92 90-93
18 21:53 1:09 2.25 9:12 91 90-93
19 23:06 1:13 2.38 9:45 90 87-92
20 24:21 1:14 2.50 9:53 90 89-92
21 25:36 1:15 2.63 10:04 91 89-92
22 26:51 1:15 2.75 10:03 91 90-92
23 28:09 1:17 2.88 10:18 91 90-92
24 29:38 1:29 3.00 11:56 88 83-91
25 31:12 1:34 3.13 12:33 87 82-91
26 32:29 1:17 3.25 10:18 90 87-92
27 33:52 1:23 3.38 11:03 90 86-92
28 35:12 1:19 3.50 10:34 91 90-91
29 36:27 1:16 3.63 10:05 91 90-92
30 37:47 1:20 3.75 10:39 91 89-93
31 38:54 1:07 3.88 8:58 92 90-93
32 40:00 1:05 4.00 8:43 93 91-94
33 40:37 37 4.06 10:37 91 90-93

Cadence

91 (97 max)
Cadence Chart
Cadence Bands

Kit

  • Ground Control Mountain Wear

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:10 8:41 46.17% More
800m 4:24 8:50 50.08% More
1km 5:30 8:51 50.01% More
Mile 9:01 9:01 57.45% More
5k 31:03 10:00 55% More

Predictions

Best WAVA 56.51%
Dist Time Per Mile WAVA
1M 9:10 9:10 56.51
5km 30:29 9:49 56.03
5M 50:29 10:06 55.87
10km 1:03:33 10:14 55.92
10M 1:45:14 10:31 55.31
Half 2:20:07 10:42 54.47
20M 3:39:25 10:58 54.27
Mara 4:52:08 11:09 54.75

Bespoke Fields

Details of run
warm up and cool down

Borg Rating of Perceived Exertion

                   
                   
                   
                   
                   
1 2 3 4 5 6 7 8 9 10

Wind Rose

0.3
7.4%
10:07
NW
0.91
22.3%
10:22
N
0.21
5%
11:22
NE
0.52
12.8%
9:16
W
0.7
17.2%
9:59
E
0.35
8.7%
10:06
SW
0.75
18.5%
10:07
S
0.33
8.1%
10:34
SE

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