Sat 23rd Nov 2019 at 2:00pm by HappyG(rrr)

Run > Warm Up

Scottish Athletics East District Cross Country League (Broxburn)

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Time
8:04
Miles
0.44
Min/mi
18:20
WAVA
20.92
Stride(cm)
55
Cals
79
Cadence
160
BPM
123
%MHR
63.8
B/mi
2256
Asc(m)
13
Surface
Road

2:43 400m

Notes & Comments

Warm up, sort of! It was cold and wet so didn't do much! And hadn't put number on. And had to change spikes from 9mm to 15mm. Glad I did. Crazy muddy! But long spikes were ideal for staying upright! No Pilates on Friday as went to Dhoom street eatery Indian in Dunfermline with MrsS(rrr). Nice for two of us to get out. It was v good! :-)

G

Split Summary
===
1) 0.44m - 8:04(18:21/m) 123/142bpm 79cal 3.27/7.87mph

8:04

Pin Map

0mi in 0

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	1:21	1:21	21:35	121 97-130	2612	160 100-170	2/2
0.13	3:51	2:30	40:02	110 92-137	4405	161 94-202	2/1
0.19	5:14	1:23	22:08	126 117-136	2789	155 116-166	3/1
0.25	5:54	40	10:32	133 126-138	1401	161 154-164	5/0
0.31	6:37	43	11:32	137 134-142	1581	163 154-172	2/0
0.38	7:21	45	11:53	135 127-139	1603	162 134-190	0/5
0.44	8:02	40	10:42	134 128-140	1433	157 152-176	0/3
0.44	8:03	1	16:37	141 141-141	2344	152 152-152	0/0

Heart

123/142max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 13m, Range 9m, Flat prediction 8:04

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

160 (202 max) Stride Length: 55cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	59.9	162	0.4	4:49	11:16
Walk	3.1	114	0	15	22:19
Still	37.0	-	-	2:59	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:43	10:56	30.39%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	20:27	20:27	20.99
5km	1:13:51	23:46	19.78
5M	2:06:37	25:19	18.79
10km	2:41:57	26:04	18.34
10M	4:37:39	27:46	17.69
Half	6:17:01	28:47	17.10
20M	10:08:54	30:27	16.78
Mara	13:46:47	31:33	16.48

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