Sat 19th Nov 2022 at 8:58am by PAJ89

Run > General

Welsh Inter-Regional Cross Country Championships (Senior Men)

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Time
34:40
Miles
4.00
Min/mi
8:40
Pacing
88%
WAVA
48.48
Stride(cm)
98
Cals
416
Cadence
189
BPM
135
%MHR
71.2
B/mi
1173
Asc(m)
88
Hillscore
6
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:45(9:45/m) 127/144bpm [1238b/mi] 106cal
2) 1m - 8:23(8:23/m) 135/149bpm [1133b/mi] 104cal
3) 1m - 8:04(8:04/m) 150/174bpm [1210b/mi] 103cal
4) 1m - 8:26(8:26/m) 136/150bpm [1146b/mi] 103cal
5) 0m - 2(22:08/m) 138/138bpm [3054b/mi]

9:45 8:23 8:04 8:26 2

Pace

29%

57%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:20	1:20	10:43	106 73-126	1136	190 166-206	1/1
0.25	2:45	1:25	11:18	119 114-130	1345	192 190-196	1/6
0.38	4:05	1:20	10:39	126 118-131	1342	194 190-198	7/0
0.50	5:18	1:13	9:45	128 125-133	1249	196 190-202	9/0
0.63	6:33	1:15	10:00	131 127-137	1309	184 158-200	9/0
0.75	7:43	1:10	9:22	141 138-144	1321	186 166-194	5/5
0.88	8:40	57	7:36	132 127-140	1002	193 190-198	7/2
1.00	9:45	1:05	8:37	133 130-138	1146	191 186-194	4/0
1.13	10:52	1:07	8:53	129 127-134	1146	190 180-194	0/3
1.25	12:00	1:09	9:10	131 127-135	1202	182 166-192	2/1
1.38	13:03	1:03	8:24	144 134-148	1209	186 172-192	3/3
1.50	14:06	1:03	8:23	143 140-147	1199	187 182-192	6/0
1.63	15:07	1:01	8:10	137 133-143	1118	191 188-194	1/3
1.75	16:08	1:01	8:07	133 130-137	1080	190 188-194	1/2
1.88	17:08	59	7:56	133 130-137	1055	191 186-194	3/0
2.00	18:09	1:01	8:08	135 133-137	1098	189 182-192	0/1
2.13	19:07	58	7:42	137 136-140	1055	191 188-194	2/1
2.25	20:07	1:00	7:59	139 135-144	1110	187 180-194	0/1
2.38	21:04	58	7:43	142 140-145	1096	190 184-194	2/3
2.50	22:06	1:01	8:09	150 142-155	1223	174 158-190	4/0
2.63	23:02	57	7:32	156 150-160	1176	192 186-198	0/7
2.75	24:07	1:05	8:41	168 162-174	1459	182 128-194	3/3
2.88	25:11	1:04	8:30	158 154-162	1343	188 184-192	1/2
3.00	26:13	1:02	8:15	149 139-153	1230	188 186-192	3/1
3.13	27:19	1:06	8:48	138 134-142	1214	185 176-192	1/3
3.25	28:18	59	7:56	135 133-138	1070	190 184-194	3/8
3.38	29:16	57	7:38	138 135-141	1054	190 162-202	3/9
3.50	30:17	1:02	8:15	143 136-150	1179	189 162-206	2/7
3.63	31:22	1:04	8:33	135 131-145	1155	190 182-200	0/11
3.75	32:23	1:01	8:08	132 125-137	1074	192 188-196	4/3
3.88	33:25	1:03	8:21	134 126-139	1118	194 188-202	3/9
4.00	34:40	1:15	9:56	131 126-138	1302	186 88-194	7/0

Heart

135/174max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 88m, Range 46m, Flat prediction 33:04

Elevation Graph

Biggest Climbs (m)	Min/mi
32 6.4%	11:02
12 3.9%	10:06
10 5.0%	10:06
10 2.7%	8:58
See your biggest climbs

Cadence

189 (206 max) Stride Length: 98cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	189	4	34:36	8:39
Walk	0.2	108	0	4	17:48

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:54	7:40	38.30%	More
800m	3:53	7:48	43.45%	More
1km	4:51	7:48	45.52%	More
Mile	7:53	7:53	48.43%	More
5k	25:30	8:12	50.72%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:44	7:44	49.32
5km	26:22	8:29	49.04
5M	44:08	8:50	47.93
10km	55:50	8:59	47.44
10M	1:33:27	9:21	46.90
Half	2:05:11	9:33	46.01
20M	3:17:53	9:54	46.12
Mara	4:25:03	10:07	45.92

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Nutrition
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