Sat 16th Nov 2019 at 3:00pm by Buzzard

Run > Cross Country

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Time
43:57
Miles
3.86
Min/mi
11:23
Pacing
72%
WAVA
40.25
Stride(cm)
93
Cals
641
Cadence
152
BPM
155
%MHR
83
B/mi
1767
Asc(m)
108
Hillscore
7
Surface
Mixed

Notes & Comments

Split Summary
===
1) 1m - 12:25(12:25/m) 144/165bpm 167cal 4.83/22.25mph
2) 1m - 11:31(11:31/m) 149/170bpm 157cal 5.21/6.87mph
3) 1m - 10:41(10:41/m) 165/173bpm 165cal 5.61/7.87mph
4) 0.86m - 9:20(10:50/m) 171/181bpm 152cal 5.54/7.28mph

First run after the marathon. A bit of pain in my left ankle. Took Dolly with me for a bit of canicross.

12:25 11:31 10:41 9:20

Pace

23%

21%

39%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:36	1:36	12:49	127 105-143	1627	149 110-164	0/12
0.25	3:24	1:48	14:26	141 131-150	2035	141 118-158	2/4
0.38	4:55	1:31	12:04	143 138-151	1726	151 118-158	0/10
0.50	6:14	1:19	10:35	147 142-151	1556	149 146-152	0/5
0.63	8:07	1:53	15:04	143 139-148	2154	150 118-160	1/6
0.75	9:42	1:35	12:42	141 140-143	1791	153 118-162	4/8
0.88	11:07	1:25	11:20	157 146-165	1778	153 150-156	12/0
1.00	12:24	1:17	10:17	156 150-164	1603	154 152-158	0/7
1.13	13:46	1:21	10:51	158 151-164	1714	153 150-156	8/0
1.25	16:54	3:08 +33	25:08	142 125-164	3569	136 116-160	1/6
1.38	18:18	1:23	11:07	147 141-151	1635	156 152-158	1/4
1.50	19:28	1:11	9:26	151 148-154	1424	156 152-158	1/2
1.63	20:40	1:12	9:32	152 149-155	1449	155 154-156	1/5
1.75	21:49	1:09	9:08	151 149-152	1380	155 152-156	1/6
1.88	23:08	1:20	10:37	142 139-148	1507	155 154-156	1/11
2.00	24:28	1:20	10:42	158 148-170	1690	154 152-158	11/0
2.13	25:51	1:22	10:59	163 157-169	1790	155 150-156	1/3
2.25	27:10	1:19	10:33	161 158-164	1699	155 152-160	3/0
2.38	28:41	1:31	12:09	165 161-167	2006	146 118-158	4/1
2.50	29:59	1:18	10:21	166 164-168	1718	154 152-156	4/0
2.63	31:18	1:19	10:33	165 162-168	1740	155 154-158	4/1
2.75	32:31	1:14	9:48	165 163-168	1618	156 154-158	0/5
2.88	33:54	1:22	10:59	163 160-169	1789	156 154-158	8/0
3.00	35:09	1:16	10:07	171 169-172	1730	156 154-160	1/2
3.13	36:39	1:29	11:56	164 157-169	1956	149 118-162	3/0
3.25	38:03	1:24	11:10	164 161-168	1831	156 154-160	5/0
3.38	39:29	1:26	11:31	171 167-176	1968	154 150-158	7/0
3.50	40:57	1:28	11:47	174 172-175	2051	156 146-160	5/1
3.63	42:12	1:15	9:57	174 172-176	1732	158 156-160	6/0
3.75	43:18	1:06	8:47	176 175-177	1546	159 158-160	4/3
3.86	44:30	1:12	10:47	178 176-181	1920	154 112-162	4/0

Heart

155/181max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 108m, Range 62m, Flat prediction 44:38

Elevation Graph

Biggest Climbs (m)	Min/mi
29 2.6%	11:11
15 5.1%	12:11
13 4.1%	9:58
13 1.6%	11:10
See your biggest climbs

Cadence

152 (164 max) Stride Length: 93cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	90.0	155	3.7	40:01	11:05
Walk	8.6	119	0.2	3:52	19:14
Still	0.2	-	-	4	-
Pause	1.2	-	-	33	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:17	9:10	35.26%	More
800m	4:44	9:32	39.50%	More
1km	6:03	9:43	40.41%	More
Mile	10:06	10:06	41.24%	More
5k	34:44	11:11	40.76%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:53	8:53	46.86
5km	34:00	10:57	41.64
5M	59:42	11:56	38.57
10km	1:17:13	12:26	37.22
10M	2:15:36	13:34	35.01
Half	3:06:39	14:15	33.38
20M	5:07:59	15:24	32.06
Mara	7:03:57	16:11	31.05

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