Mon 28th Dec 2020 at 10:00am by McGettingThere

Run > Cross Country

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Time
49:06
Miles
4.19
Min/mi
11:43
Pacing
0%
WAVA
40.11
Stride(cm)
79
Cals
467
Cadence
174
Asc(m)
200
Hillscore
18
Surface
Road

Notes & Comments

Recce for the Virtual New Year handicap.

Split Summary
===
1) 1m - 10:19(10:19/m) 115cal 5.82/7.91mph
2) 1m - 14:02(14:02/m) 106cal 4.27/7.81mph
3) 1m - 10:14(10:14/m) 112cal 5.86/8.25mph
4) 1m - 12:56(12:56/m) 113cal 4.64/8.01mph
5) 0.19m - 1:36(8:25/m) 21cal 7.13/7.28mph

10:19 14:02 10:14 12:56 1:36

Pace

46%

15%

21%

18%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:11	1:11	9:24	176 162-182	4/2
0.25	2:25	1:14	9:54	177 174-180	9/0
0.38	3:34	1:09	9:14	172 166-182	0/13
0.50	4:59	1:25	11:22	173 162-180	10/0
0.63	6:18	1:18	10:27	176 174-178	10/0
0.75	7:46	1:28	11:46	175 164-180	15/0
0.88	9:08	1:22	10:59	176 174-178	17/0
1.00	14:02	4:54 +3:45	39:09	178 174-182	1/8
1.13	15:18	1:16 +8	10:06	175 172-180	10/5
1.25	16:46	1:29	11:49	172 162-182	15/0
1.38	18:27	1:41	13:27	166 158-172	20/0
1.50	19:46	1:19	10:30	175 172-180	11/0
1.63	24:45	4:59 +4:02	39:53	178 172-182	15/3
1.75	26:46	2:01	16:05	156 100-182	7/1
1.88	28:16	1:31	12:05	167 116-178	1/4
2.00	36:59	8:43 +4:45	1:09:44	166 120-180	9/2
2.13	38:07	1:08	9:06	176 172-178	0/12
2.25	40:07	2:00 +48	15:59	181 170-186	0/14
2.38	41:17	1:09	9:15	181 174-186	0/9
2.50	42:22	1:06	8:45	174 168-180	1/1
2.63	44:31	2:09	17:11	176 174-178	0/14
2.75	45:51	1:20 +3	10:41	172 112-184	0/18
2.88	46:58	1:07	8:56	180 178-186	1/3
3.00	48:05	1:07	8:56	176 168-184	4/0
3.13	49:09	1:03	8:25	176 170-182	1/8
3.25	52:09	3:01	24:05	181 168-188	0/16
3.38	53:35	1:26	11:30	173 82-188	0/8
3.50	55:03	1:27	11:38	182 170-188	0/9
3.63	56:12	1:09	9:13	178 172-186	0/8
3.75	57:50	1:38	13:06	168 112-184	1/7
3.88	59:11	1:21	10:50	179 172-188	5/3
4.00	1:01:00	1:49	14:33	176 172-180	9/4
4.13	1:02:03	1:03	8:25	180 170-184	0/8
4.19	1:02:37	34	8:39	181 180-182	2/0

Elevation

Asc 200m, Range 139m, Flat prediction 32:01

Elevation Graph

Biggest Climbs (m)	Min/mi
93 6.6%	19:13
58 6.7%	18:02
14 6.7%	14:58
14 4.7%	9:49
See your biggest climbs

Cadence

174 (188 max) Stride Length: 79cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	78.1	176	4.1	48:43	12:05
Walk	20.3	114	0.1	12:55	2:47:19
Pause	1.5	-	-	59	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:07	8:30	38.80%	More
800m	4:30	9:03	42.71%	More
1km	6:13	10:00	40.31%	More
Mile	10:50	10:50	39.31%	More
5k	47:45	15:22	30.35%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:27	9:27	45.07
5km	34:48	11:12	41.65
5M	1:00:10	12:02	39.21
10km	1:17:15	12:26	38.14
10M	2:13:33	13:21	36.46
Half	3:02:12	13:55	35.08
20M	4:56:25	14:49	34.17
Mara	6:44:23	15:26	33.40

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