Sun 29th Dec 2019 at 2:00pm by McGettingThere

Run > Cross Country

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Time
56:10
Miles
5.30
Min/mi
10:36
Pacing
30%
WAVA
44.23
Stride(cm)
87
Cals
563
Cadence
174
BPM
136
%MHR
76.1
B/mi
1436
Asc(m)
300
Hillscore
27
Surface
Road

Notes & Comments

XC jaunt with Hugh - with nav.
Split Summary
===
1) 1m - 12:27(12:27/m) 124/137bpm 112cal 4.82/8.6mph
2) 1m - 9:37(9:37/m) 135/164bpm 99cal 6.24/7.95mph
3) 1m - 12:31(12:31/m) 142/163bpm 133cal 4.79/8.54mph
4) 1m - 12:30(12:30/m) 145/160bpm 134cal 4.8/8.27mph
5) 1m - 6:56(6:56/m) 139/160bpm 62cal 8.66/9.98mph
6) 0.3m - 2:09(7:17/m) 145/152bpm 23cal 8.24/9.2mph

12:27 9:37 12:31 12:30 6:56 2:09

Pace

43%

14%

22%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:04	3:04	12:17	116 82-133	1425	176 122-190	8/7
0.50	5:37	2:33	10:12	129 117-134	1315	178 162-190	3/11
0.75	10:18	4:41 +45	18:43	120 97-136	2247	177 158-192	34/1
1.00	13:11	2:53	11:32	129 123-136	1488	170 164-178	36/0
1.25	15:43	2:32 +26	10:07	131 123-138	1326	178 168-188	0/21
1.50	20:13	4:30 +2:30	18:00	123 96-135	2215	176 120-184	7/9
1.75	22:41	2:28	9:53	144 128-164	1424	182 174-186	16/6
2.00	27:26	4:45 +1:43	18:59	131 96-149	2487	170 120-184	30/0
2.25	33:32	6:06 +2:12	24:23	144 100-163	3510	164 120-186	39/2
2.50	38:46	5:14 +3:09	20:55	139 114-156	2908	178 172-186	7/49
2.75	42:25	3:39	14:37	137 119-151	2002	173 120-200	11/48
3.00	45:21	2:56	11:43	146 128-159	1711	165 104-182	24/0
3.25	48:44	3:23	13:33	143 125-157	1937	167 116-182	24/2
3.50	53:02	4:18	17:14	142 123-158	2447	160 84-214	20/1
3.75	56:00	2:58 +10	11:52	152 138-160	1804	170 152-186	20/2
4.00	59:20	3:20 +1:19	13:19	135 108-159	1797	176 120-186	7/15
4.25	1:01:07	1:47	7:08	134 128-139	955	179 172-188	0/31
4.50	1:05:01	3:54 +1:58	15:35	131 96-159	2041	182 172-194	0/29
4.75	1:06:31	1:31	6:02	146 140-152	882	183 162-190	0/23
5.00	1:08:14	1:43	6:51	145 140-150	994	179 170-188	1/24
5.25	1:10:02	1:48	7:12	145 140-152	1043	185 176-190	0/13
5.29	1:10:23	21	7:56	150 148-151	1189	184 180-188	0/1

Heart

136/164max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 300m, Range 144m, Flat prediction 40:15

Elevation Graph

Biggest Climbs (m)	Min/mi
96 6.0%	14:05
71 11.8%	16:19
71 14.4%	15:48
22 7.3%	22:25
12 4.2%	12:30
See your biggest climbs

Cadence

174 (214 max) Stride Length: 87cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	81.5	176	5.2	55:49	12:20
Walk	6.6	114	0.1	5:14	1:12:05
Still	1.0	-	-	47	-
Pause	10.8	-	-	8:33	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:29	5:57	55.00%	More
800m	3:12	6:26	59.57%	More
1km	4:05	6:35	60.71%	More
Mile	8:53	8:53	47.59%	More
5k	39:21	12:40	36.54%	More
5 miles	1:06:49	13:22	35.02%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:15	8:15	51.23
5km	30:23	9:47	47.33
5M	52:32	10:30	44.55
10km	1:07:27	10:51	43.32
10M	1:56:35	11:40	41.41
Half	2:39:03	12:08	39.85
20M	4:18:46	12:56	38.81
Mara	5:53:01	13:28	37.93

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