Mon 4th Jan 2021 at 4:00pm by Nicky Boy
Run > Cross Country
- cold
-
Time
55:30
-
Miles
5.69
-
Min/mi
9:45
-
Pacing
87%
-
WAVA
54.93
-
Stride(cm)
105
-
Cals
835
-
Cadence
158
-
BPM
160
-
%MHR
89.1
-
B/mi
1564
-
Asc(m)
199
-
Hillscore
5
-
Surface
Mixed
Notes & Comments
Split Summary
===
1) 1m - 10:04(10:04/m) 138/160bpm 125cal 5.95/6.59mph
2) 1m - 9:32(9:32/m) 165/175bpm 151cal 6.29/7.14mph
3) 1m - 9:32(9:32/m) 170/180bpm 150cal 6.3/6.91mph
4) 1m - 10:12(10:12/m) 163/183bpm 156cal 5.88/6.82mph
5) 1m - 9:38(9:38/m) 165/172bpm 151cal 6.23/6.93mph
6) 0.69m - 6:32(9:29/m) 167/178bpm 102cal 6.32/6.78mph
10:04 9:32 9:32 10:12 9:38 6:32
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:51 |
2:51 |
11:25 |
123 96-138 |
1405 |
147 102-158 |
11/2 |
0.50 |
5:14 |
2:22 |
9:29 |
139 132-149 |
1319 |
158 156-160 |
4/4 |
0.75 |
7:35 |
2:22 |
9:26 |
142 139-145 |
1340 |
158 156-160 |
5/14 |
1.00 |
10:04 |
2:28 |
9:53 |
151 144-159 |
1493 |
158 156-162 |
4/12 |
1.25 |
12:25 |
2:21 |
9:25 |
169 155-175 |
1590 |
158 150-164 |
14/6 |
1.50 |
14:56 |
2:31 |
10:05 |
162 158-169 |
1635 |
155 120-164 |
6/6 |
1.75 |
17:18 |
2:22 |
9:29 |
164 160-168 |
1555 |
158 156-162 |
10/12 |
2.00 |
19:36 |
2:18 |
9:11 |
163 155-169 |
1498 |
159 156-164 |
3/9 |
2.25 |
21:58 |
2:22 |
9:28 |
171 162-176 |
1619 |
158 156-162 |
12/4 |
2.50 |
24:31 |
2:33 |
10:13 |
170 156-179 |
1736 |
158 126-164 |
12/9 |
2.75 |
26:47 |
2:16 |
9:03 |
168 156-171 |
1521 |
161 156-168 |
13/19 |
3.00 |
29:08 |
2:20 |
9:22 |
169 164-174 |
1582 |
158 156-160 |
9/7 |
3.25 |
31:38 |
2:30 |
10:01 |
168 162-173 |
1682 |
158 128-164 |
3/19 |
3.50 |
33:54 |
2:16 |
9:03 |
176 169-182 |
1594 |
158 156-162 |
9/7 |
3.75 |
36:45 |
2:51 |
11:26 |
151 136-169 |
1725 |
162 158-166 |
13/7 |
4.00 |
39:20 |
2:35 |
10:19 |
159 152-165 |
1639 |
156 128-162 |
13/6 |
4.25 |
41:31 |
2:11 |
8:45 |
163 155-172 |
1427 |
160 158-162 |
4/13 |
4.50 |
43:59 |
2:28 |
9:51 |
168 164-171 |
1655 |
158 156-162 |
8/3 |
4.75 |
46:25 |
2:27 |
9:47 |
166 159-172 |
1624 |
156 136-166 |
9/12 |
5.00 |
48:57 |
2:32 |
10:07 |
163 157-169 |
1650 |
160 156-164 |
12/0 |
5.25 |
51:11 |
2:14 |
8:57 |
161 154-168 |
1441 |
160 156-162 |
5/8 |
5.50 |
53:37 |
2:26 |
9:43 |
167 161-175 |
1624 |
160 156-168 |
8/8 |
5.69 |
55:30 |
1:53 |
9:56 |
174 166-178 |
1729 |
154 112-160 |
1/7 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.9 |
158 |
5.6 |
53:45 |
9:36 |
Walk |
3.0 |
121 |
0.1 |
1:39 |
17:55 |
Still |
0.2 |
- |
- |
5 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:08 |
8:34 |
42.14% |
More |
800m |
4:32 |
9:07 |
47.52% |
More |
1km |
5:41 |
9:09 |
49.35% |
More |
Mile |
9:18 |
9:18 |
51.39% |
More |
5k |
29:38 |
9:32 |
54.97% |
More |
5 miles |
48:18 |
9:40 |
55.21% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:47 |
8:47 |
54.41 |
5km |
29:13 |
9:24 |
55.77 |
5M |
48:24 |
9:41 |
55.09 |
10km |
1:00:56 |
9:48 |
54.77 |
10M |
1:40:54 |
10:05 |
54.82 |
Half |
2:14:20 |
10:15 |
54.13 |
20M |
3:30:22 |
10:31 |
54.78 |
Mara |
4:40:06 |
10:41 |
54.86 |
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