Sat 16th Jan 2021 at 9:00am by NDWDave

Run > General

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Time
2:20:41
Miles
11.01
Min/mi
12:47
Pacing
55%
WAVA
35.31
Stride(cm)
86
Cals
1599
Cadence
146
BPM
137
%MHR
74.8
B/mi
1749
Asc(m)
490
Hillscore
43
Surface
Road

Notes & Comments

2 comments

Split Summary
===
1) 1m - 16:50(16:50/m) 98/146bpm 114cal
2) 1m - 14:17(14:17/m) 126/156bpm 152cal
3) 1m - 10:23(10:23/m) 135/158bpm 123cal
4) 1m - 8:54(8:54/m) 142/165bpm 113cal
5) 1m - 16:42(16:42/m) 128/154bpm 151cal
6) 1m - 16:08(16:08/m) 125/158bpm 126cal
7) 1m - 16:37(16:37/m) 141/174bpm 186cal
8) 1m - 9:54(9:54/m) 171/191bpm 168cal
9) 1m - 10:27(10:27/m) 171/182bpm 179cal
10) 1m - 9:10(9:10/m) 163/178bpm 137cal
11) 1m - 11:16(11:16/m) 154/182bpm 149cal
12) 0.01m - 4(8:36/m) 159/160bpm 1cal

16:50 14:17 10:23 8:54 16:42 16:08 16:37 9:54 10:27 9:10 11:16 4

	ITG 🇮🇸 Is that all you've got? I was expecting you to come at me with a gridmaster!
	NDWDave This was just a steady cross country run. Warm up for tomorrow...

Pace

43%

27%

22%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	10:08	10:08	20:15	88 72-103	1782	114 98-182	9/8
1.00	16:51	6:44	13:27	113 81-146	1520	145 102-182	17/1
1.50	24:46	7:55	15:49	120 109-149	1899	118 96-226	74/0
2.00	31:06	6:20	12:39	132 97-157	1671	149 98-182	6/28
2.50	36:42	5:36	11:13	132 105-158	1480	162 112-184	1/40
3.00	41:30	4:48	9:36	135 123-149	1297	168 82-182	0/34
3.50	45:59	4:28	8:57	138 104-165	1234	172 116-192	9/4
4.00	50:23	4:24	8:48	147 137-162	1295	172 120-182	23/9
4.50	58:55	8:33	17:05	130 112-154	2222	124 100-180	67/0
5.00	1:07:10	8:14	16:29	126 111-150	2077	136 90-178	22/18
5.50	1:15:26	8:16	16:33	124 90-153	2052	146 86-220	8/83
6.00	1:23:15	7:49	15:37	127 113-158	1984	139 84-182	23/21
6.50	1:33:52	10:37	21:14	132 114-148	2802	125 80-184	68/3
7.00	1:39:49	5:57	11:55	156 133-173	1859	140 88-180	36/3
7.50	1:44:17	4:28	8:55	172 160-178	1534	171 162-186	1/22
8.00	1:49:44	5:27	10:54	169 147-191	1843	162 118-200	0/74
8.50	1:54:29	4:45	9:30	170 148-181	1615	166 122-184	24/3
9.00	2:00:12	5:43	11:26	171 153-181	1955	149 108-230	34/1
9.50	2:05:06	4:54	9:49	152 128-174	1491	161 110-176	20/11
10.00	2:09:20	4:14	8:28	173 166-178	1464	169 162-176	7/23
10.50	2:14:05	4:45	9:30	174 167-182	1653	167 118-176	22/10
11.00	2:20:36	6:31	13:01	137 114-182	1784	157 84-222	5/74
11.01	2:20:41	5	12:46	160 160-160	2044	164 164-164	0/0

Heart

137/191max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 490m, Range 120m, Flat prediction 2:21:13

Elevation Graph

Biggest Climbs (m)	Min/mi
113 9.6%	16:00
94 8.4%	15:47
88 10.5%	18:53
55 3.6%	9:57
30 1.6%	9:23
20 3.7%	10:27
See your biggest climbs

Cadence

146 (230 max) Stride Length: 86cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	56.7	173	8.1	1:19:48	9:49
Walk	42.6	110	2.9	59:52	20:49
Still	0.7	-	-	1:00	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:59	7:58	38.62%	More
800m	4:06	8:14	42.90%	More
1km	5:08	8:16	44.77%	More
Mile	8:26	8:26	46.85%	More
5k	30:19	9:45	44.31%	More
5 miles	57:18	11:28	38.05%	More
10k	1:16:42	12:21	35.47%	More
10 miles	2:03:04	12:18	36.49%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:04	11:04	35.72
5km	36:48	11:51	36.50
5M	1:00:56	12:11	35.78
10km	1:16:43	12:21	35.46
10M	2:07:03	12:42	35.35
Half	2:49:09	12:55	34.84
20M	4:24:52	13:15	35.26
Mara	5:52:39	13:28	35.31

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