Sat 4th Jan 2020 at 12:00pm by MAD Superman

Run > Cross Country

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Time
46:23
Miles
6.02
Min/mi
7:42
Pacing
88%
WAVA
56.81
Stride(cm)
124
Cals
385
Cadence
169
BPM
121
%MHR
70.6
B/mi
931
Surface
Road

Notes & Comments

Cross country county champs at Shipley. 6th RRR 3rd Vet (but team didn't medal). still no energy since being ill over Xmas. 1min behind Nashy. Beaten by Ben and Ed. 1min ahead of Newts but only because he ran with only 1 shoe for half the race!

Split Summary
===
1) 1m - 6:44(6:44/m) 121/129bpm 65cal 8.91/12.31mph
2) 1m - 7:29(7:29/m) 121/127bpm 67cal 8.01/9.08mph
3) 1m - 7:26(7:26/m) 118/129bpm 57cal 8.07/9.29mph
4) 1m - 8:25(8:25/m) 117/126bpm 60cal 7.14/8.29mph
5) 1m - 7:37(7:37/m) 125/134bpm 65cal 7.88/8.95mph
6) 1m - 8:32(8:32/m) 126/135bpm 70cal 7.03/8.22mph
7) 0.02m - 10(7:02/m) 121/122bpm 1cal 8.52/7.56mph

6:44 7:29 7:26 8:25 7:37 8:32 10

Pace

17%

31%

41%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:35	1:35	6:20	112 78-129	709	185 174-206	0/0
0.50	3:17	1:42	6:50	120 118-122	819	177 166-182	0/0
0.75	5:02	1:45	7:00	124 120-128	867	172 166-178	0/0
1.00	6:43	1:41	6:44	126 124-128	849	171 166-182	0/0
1.25	8:31	1:48	7:11	117 109-127	840	172 164-180	0/0
1.50	10:20	1:49	7:16	121 118-126	878	170 166-178	0/0
1.75	12:22	2:02	8:07	122 118-125	990	168 164-176	0/0
2.00	14:13	1:51	7:23	123 120-126	909	169 164-174	0/0
2.25	16:00	1:47	7:10	124 121-128	888	167 162-172	0/0
2.50	17:52	1:52	7:30	111 101-122	832	167 164-172	0/0
2.75	19:35	1:43	6:51	115 109-118	789	166 164-170	0/0
3.00	21:38	2:03	8:13	121 117-127	994	167 158-174	0/0
3.25	23:53	2:15	8:59	112 99-126	1005	166 164-168	0/0
3.50	25:47	1:54	7:37	117 115-120	892	164 160-170	0/0
3.75	28:00	2:12	8:49	120 116-124	1057	167 162-170	0/0
4.00	30:03	2:03	8:14	120 118-123	987	165 162-170	0/0
4.25	31:57	1:54	7:37	122 118-126	929	166 160-168	0/0
4.50	33:51	1:54	7:36	124 119-128	943	167 160-174	0/0
4.75	35:43	1:52	7:28	128 125-133	955	166 162-170	0/0
5.00	37:40	1:57	7:46	128 125-131	995	165 162-170	0/0
5.25	39:47	2:07	8:30	126 125-128	1071	165 158-170	0/0
5.50	41:59	2:12	8:48	129 125-134	1135	165 160-170	0/0
5.75	44:01	2:02	8:06	126 123-129	1021	164 162-168	0/0
6.00	46:12	2:11	8:43	122 115-132	1064	166 164-168	0/0
6.02	46:22	10	7:11	121 120-122	869	166 166-166	0/0

Heart

121/134max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 0m, Range 0m, Flat prediction 46:23

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

169 (206 max) Stride Length: 124cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	168	6	46:22	7:42
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:34	6:18	48.83%	More
800m	3:15	6:33	53.95%	More
1km	4:05	6:34	56.35%	More
Mile	6:43	6:43	58.91%	More
5k	22:36	7:16	59.45%	More
5 miles	37:40	7:32	57.88%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:33	6:33	60.34
5km	22:33	7:15	59.57
5M	37:53	7:35	57.55
10km	48:01	7:44	56.65
10M	1:20:40	8:04	55.67
Half	1:48:18	8:16	54.42
20M	2:51:48	8:35	54.36
Mara	3:50:38	8:48	53.99

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