Thu 18th Mar 2021 at 5:00pm by snogard
Run > Cross Country
- Good
- warm
-
Time
41:17
-
Miles
3.11
-
Min/mi
13:16
-
Pacing
66%
-
WAVA
45.45
-
Stride(cm)
80
-
Cals
308
-
Cadence
151
-
BPM
130
-
%MHR
68.9
-
B/mi
1729
-
Asc(m)
76
-
Hillscore
4
-
Surface
Mixed
Notes & Comments
3 comments
A very muddy run, much more churned than last time on this path
Split Summary
===
1) 0.41m - 5:00(12:17/m) 105/124bpm 38cal 4.88/5.95mph
2) 2.58m - 35:00(13:35/m) 133/150bpm 258cal 4.42/6.97mph
3) 0.13m - 1:17(10:06/m) 151/153bpm 12cal 5.94/6.24mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:47 |
1:47 |
14:18 |
82 71-97 |
1172 |
159 156-162 |
1/3 |
0.25 |
3:08 |
1:20 |
10:42 |
115 102-123 |
1231 |
157 156-158 |
1/3 |
0.38 |
4:28 |
1:21 |
10:45 |
122 121-122 |
1312 |
158 156-160 |
0/9 |
0.50 |
7:29 |
3:01 |
24:06 |
116 104-124 |
2796 |
156 118-174 |
0/6 |
0.63 |
9:40 |
2:11 |
17:27 |
123 118-127 |
2147 |
156 130-170 |
1/5 |
0.75 |
11:37 |
1:57 |
15:38 |
127 122-132 |
1986 |
154 116-164 |
3/2 |
0.88 |
14:16 |
2:38 |
21:08 |
120 113-131 |
2536 |
149 92-198 |
2/8 |
1.00 |
15:34 |
1:18 |
10:27 |
123 113-135 |
1286 |
165 164-166 |
2/2 |
1.13 |
16:57 |
1:23 |
11:03 |
139 136-141 |
1536 |
165 162-168 |
1/7 |
1.25 |
18:14 |
1:17 |
10:20 |
142 141-143 |
1467 |
164 162-166 |
0/11 |
1.38 |
19:39 |
1:24 |
11:14 |
142 141-144 |
1596 |
163 160-164 |
2/2 |
1.50 |
21:28 |
1:50 |
14:36 |
136 126-144 |
1986 |
139 102-166 |
2/3 |
1.63 |
22:47 |
1:19 |
10:31 |
138 132-143 |
1452 |
165 164-166 |
4/0 |
1.75 |
25:00 |
2:13 |
17:40 |
144 141-149 |
2545 |
132 116-164 |
3/4 |
1.88 |
27:15 |
2:16 |
18:06 |
142 132-149 |
2571 |
132 92-162 |
10/0 |
2.00 |
28:59 |
1:43 |
13:45 |
126 120-138 |
1733 |
144 120-166 |
11/0 |
2.13 |
30:30 |
1:32 |
12:16 |
139 131-144 |
1704 |
146 122-166 |
12/0 |
2.25 |
31:45 |
1:15 |
9:58 |
135 125-141 |
1347 |
158 122-166 |
2/1 |
2.38 |
33:08 |
1:23 |
11:06 |
144 141-147 |
1598 |
155 122-164 |
3/1 |
2.50 |
34:37 |
1:28 |
11:46 |
132 129-140 |
1554 |
141 120-162 |
0/2 |
2.63 |
35:54 |
1:17 |
10:17 |
142 136-146 |
1461 |
160 158-162 |
2/2 |
2.75 |
37:36 |
1:42 |
13:36 |
138 123-147 |
1878 |
134 122-160 |
1/4 |
2.88 |
38:52 |
1:16 |
10:08 |
137 126-144 |
1389 |
163 162-164 |
2/1 |
3.00 |
40:09 |
1:17 |
10:15 |
147 144-150 |
1506 |
162 160-164 |
2/1 |
3.11 |
41:17 |
1:08 |
10:18 |
152 150-153 |
1566 |
164 164-166 |
2/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
77.4 |
161 |
2.7 |
31:58 |
11:56 |
Walk |
21.4 |
121 |
0.4 |
8:51 |
20:28 |
Still |
1.1 |
- |
- |
28 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:27 |
9:53 |
43.69% |
More |
800m |
5:17 |
10:37 |
46.93% |
More |
1km |
6:42 |
10:47 |
47.83% |
More |
Mile |
11:06 |
11:06 |
48.30% |
More |
5k |
41:14 |
13:16 |
45.41% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:51 |
11:51 |
45.22 |
5km |
41:14 |
13:16 |
45.41 |
5M |
1:09:36 |
13:55 |
44.05 |
10km |
1:28:24 |
14:14 |
43.49 |
10M |
2:29:11 |
14:55 |
42.63 |
Half |
3:20:47 |
15:20 |
41.46 |
20M |
5:19:48 |
15:59 |
41.18 |
Mara |
7:10:24 |
16:26 |
40.66 |
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Nicely done
well done