Fri 6th Dec 2019 at 7:00pm by Rich963
Run > Cross Country
-
Time
1:00:30
-
Miles
4.61
-
Min/mi
13:07
-
Pacing
7%
-
WAVA
33.98
-
Stride(cm)
78
-
Cals
633
-
Cadence
158
-
BPM
123
-
%MHR
69.9
-
B/mi
1615
-
Asc(m)
66
-
Hillscore
5
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 10:45(10:45/m) 128/144bpm 138cal 5.58/8.39mph
2) 1m - 11:48(11:48/m) 122/141bpm 129cal 5.08/7.33mph
3) 1m - 14:47(14:47/m) 116/144bpm 137cal 4.06/7.43mph
4) 1m - 17:26(17:26/m) 120/148bpm 155cal 3.44/7.2mph
5) 0.61m - 5:43(9:21/m) 134/142bpm 74cal 6.42/7.6mph
10:45 11:48 14:47 17:26 5:43
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:30 |
1:30 |
12:01 |
116 77-139 |
1394 |
161 154-164 |
2/1 |
0.25 |
2:41 |
1:11 |
9:26 |
129 124-138 |
1216 |
161 158-164 |
4/0 |
0.38 |
3:51 |
1:10 |
9:20 |
135 130-141 |
1261 |
159 158-160 |
2/0 |
0.50 |
4:58 |
1:07 |
8:54 |
141 139-143 |
1255 |
160 160-160 |
1/2 |
0.63 |
7:24 |
2:26 |
19:32 |
118 89-141 |
2305 |
157 114-164 |
0/4 |
0.75 |
8:29 |
1:05 |
8:41 |
127 122-134 |
1102 |
161 160-166 |
0/2 |
0.88 |
9:37 |
1:08 |
9:02 |
133 130-135 |
1201 |
161 158-164 |
1/1 |
1.00 |
10:45 |
1:08 |
9:03 |
133 131-134 |
1205 |
161 160-162 |
1/1 |
1.13 |
11:51 |
1:07 |
8:53 |
133 125-137 |
1181 |
161 158-162 |
0/3 |
1.25 |
15:28 |
3:36 |
28:51 |
104 76-129 |
3001 |
160 152-168 |
0/9 |
1.38 |
16:42 |
1:14 |
9:50 |
124 120-126 |
1219 |
161 156-166 |
0/6 |
1.50 |
17:50 |
1:09 |
9:11 |
131 127-134 |
1202 |
162 156-168 |
0/4 |
1.63 |
18:58 |
1:08 |
9:00 |
135 128-141 |
1215 |
159 158-162 |
0/3 |
1.75 |
20:06 |
1:08 |
9:05 |
129 126-131 |
1171 |
160 154-164 |
0/1 |
1.88 |
21:17 |
1:11 |
9:26 |
129 126-131 |
1216 |
159 156-164 |
0/0 |
2.00 |
22:33 |
1:16 |
10:11 |
127 121-131 |
1293 |
156 150-160 |
0/0 |
2.13 |
23:46 |
1:13 |
9:41 |
129 124-131 |
1249 |
157 156-162 |
1/0 |
2.25 |
24:55 |
1:09 |
9:13 |
133 130-135 |
1225 |
159 156-166 |
0/0 |
2.38 |
30:10 |
5:15 |
42:02 |
103 73-135 |
4329 |
157 156-160 |
1/1 |
2.50 |
31:51 |
1:41 |
13:31 |
93 67-121 |
1258 |
160 136-166 |
1/1 |
2.63 |
33:23 |
1:32 |
12:14 |
120 117-124 |
1468 |
159 148-164 |
1/0 |
2.75 |
34:36 |
1:13 |
9:44 |
126 122-130 |
1227 |
160 156-164 |
0/0 |
2.88 |
35:56 |
1:20 |
10:38 |
133 127-136 |
1415 |
156 152-160 |
2/0 |
3.00 |
37:20 |
1:24 |
11:14 |
141 136-143 |
1583 |
156 154-160 |
5/0 |
3.13 |
38:48 |
1:28 |
11:42 |
145 142-148 |
1697 |
156 150-158 |
6/0 |
3.25 |
40:16 |
1:29 |
11:48 |
145 143-148 |
1711 |
154 152-156 |
12/0 |
3.38 |
46:20 |
6:03 |
48:27 |
105 81-147 |
5087 |
158 150-162 |
1/1 |
3.50 |
47:33 |
1:14 |
9:48 |
128 126-131 |
1255 |
161 158-164 |
1/0 |
3.63 |
49:05 |
1:32 |
12:13 |
137 127-143 |
1674 |
156 86-160 |
7/0 |
3.75 |
50:23 |
1:18 |
10:20 |
139 131-144 |
1437 |
158 156-160 |
0/6 |
3.88 |
53:33 |
3:11 |
25:27 |
116 93-134 |
2952 |
143 80-172 |
0/6 |
4.00 |
54:46 |
1:12 |
9:39 |
121 114-126 |
1168 |
161 158-164 |
2/0 |
4.13 |
56:00 |
1:14 |
9:52 |
129 125-133 |
1272 |
159 158-162 |
4/0 |
4.25 |
57:10 |
1:10 |
9:19 |
138 133-141 |
1285 |
158 156-160 |
2/0 |
4.38 |
58:18 |
1:08 |
9:05 |
137 136-139 |
1245 |
157 156-158 |
1/2 |
4.50 |
59:19 |
1:02 |
8:13 |
135 132-137 |
1110 |
159 158-160 |
0/4 |
4.61 |
1:00:30 |
1:11 |
10:39 |
132 128-134 |
1406 |
151 114-160 |
1/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
86.4 |
158 |
4.6 |
52:15 |
11:24 |
Walk |
1.1 |
106 |
0 |
39 |
25:51 |
Still |
12.6 |
- |
- |
7:36 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:07 |
8:30 |
36.97% |
More |
800m |
4:21 |
8:45 |
41.53% |
More |
1km |
5:39 |
9:06 |
41.70% |
More |
Mile |
9:21 |
9:21 |
43.22% |
More |
5k |
38:27 |
12:22 |
35.73% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:32 |
11:32 |
35.03 |
5km |
39:26 |
12:42 |
34.83 |
5M |
1:06:04 |
13:13 |
33.77 |
10km |
1:23:37 |
13:27 |
33.28 |
10M |
2:20:05 |
14:01 |
32.80 |
Half |
3:07:43 |
14:20 |
32.11 |
20M |
4:56:59 |
14:51 |
32.16 |
Mara |
6:38:00 |
15:11 |
32.00 |
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