Wed 4th Mar 2020 at 4:00pm by McGettingThere

Run > Cross Country

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Time
53:39
Miles
5.90
Min/mi
9:06
Pacing
53%
WAVA
51.69
Stride(cm)
103
Cals
594
Cadence
173
BPM
145
%MHR
81.5
B/mi
1318
Asc(m)
292
Hillscore
24
Surface
Road

Notes & Comments

Green Moor loop - steady. Felt almost spring like, evening light, birds singing. Achilles has been a bit grumbly since.
Felt better than last weeks effort.

Split Summary
===
1) 1m - 8:28(8:28/m) 126/137bpm 78cal 7.08/8.66mph
2) 1m - 8:01(8:01/m) 138/151bpm 85cal 7.48/9.14mph
3) 1m - 10:06(10:06/m) 150/173bpm 118cal 5.94/9.14mph
4) 1m - 10:05(10:05/m) 151/175bpm 114cal 5.95/7.91mph
5) 1m - 9:01(9:01/m) 152/179bpm 104cal 6.66/8.47mph
6) 0.9m - 7:59(8:52/m) 155/165bpm 95cal 6.76/7.68mph

8:28 8:01 10:06 10:05 9:01 7:59

Pace

20%

15%

35%

19%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:49	2:49 +46	11:14	117 87-131	1315	174 120-192	3/13
0.50	4:42	1:53	7:34	126 114-137	953	181 178-184	0/6
0.75	6:59	2:17	9:08	130 125-133	1187	176 166-180	8/2
1.00	9:15	2:16	9:04	130 128-132	1178	173 164-178	12/0
1.25	11:29	2:14	8:56	139 131-150	1243	171 154-180	5/5
1.50	13:31	2:02	8:08	138 134-140	1121	173 168-178	0/9
1.75	15:57	2:26 +38	9:44	136 126-142	1325	178 174-180	2/8
2.00	17:54	1:56	7:46	140 134-144	1087	169 150-180	4/28
2.25	19:41	1:47	7:09	139 134-145	993	172 164-180	0/28
2.50	21:50	2:09	8:38	139 134-143	1200	173 166-180	3/19
2.75	25:04	3:13	12:54	158 144-172	2037	167 158-178	57/1
3.00	30:12	5:08 +2:14	20:34	154 106-172	3167	173 164-180	28/10
3.25	33:18	3:06	12:25	154 124-163	1912	170 152-178	40/0
3.50	35:53	2:35	10:18	158 142-175	1628	170 142-178	12/8
3.75	37:52	1:59	7:57	146 141-153	1160	171 162-176	1/25
4.00	40:18	2:25	9:42	141 131-150	1368	167 158-178	4/31
4.25	42:17	1:59	7:58	144 138-152	1147	171 150-182	4/32
4.50	44:30	2:13	8:51	156 142-179	1381	173 160-182	13/28
4.75	46:43	2:13	8:53	151 145-160	1341	176 170-182	16/6
5.00	49:18	2:35	10:21	159 150-165	1645	172 162-182	24/9
5.25	51:46	2:28	9:52	157 149-164	1548	174 162-180	18/2
5.50	54:04	2:18	9:11	157 151-165	1443	174 166-180	15/5
5.75	56:06	2:02	8:06	151 142-162	1224	173 166-182	5/11
5.90	57:18	1:12	8:00	155 150-163	1240	177 166-184	3/1

Heart

145/179max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 292m, Range 131m, Flat prediction 47:51

Elevation Graph

Biggest Climbs (m)	Min/mi
77 12.7%	17:31
63 15.8%	11:42
32 8.8%	8:39
21 6.9%	10:00
19 1.5%	8:36
16 5.1%	9:56
See your biggest climbs

Cadence

173 (192 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	86.0	173	5.5	48:46	9:32
Walk	8.0	159	0.4	4:54	12:13
Pause	6.0	-	-	3:38	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:42	6:52	47.70%	More
800m	3:36	7:14	52.96%	More
1km	4:36	7:24	53.95%	More
Mile	8:04	8:04	52.42%	More
5k	31:25	10:07	45.77%	More
5 miles	48:52	9:46	47.89%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:58	6:58	60.67
5km	25:39	8:15	56.06
5M	44:21	8:52	52.77
10km	56:57	9:10	51.30
10M	1:38:26	9:51	49.05
Half	2:14:17	10:15	47.19
20M	3:38:29	10:55	45.96
Mara	4:58:04	11:23	44.92

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