Sun 8th Jan 2023 at 12:04pm by Kazzaf

Run > Cross Country

Not good
drizzle
windy

Follow User
0 👍

Time
31:53
Miles
3.43
Min/mi
9:18
Pacing
92%
WAVA
59.84
Stride(cm)
91
Cals
308
Cadence
190
BPM
179
%MHR
89.7
B/mi
1668
Asc(m)
139
Hillscore
9
Surface
Mixed

Notes & Comments

Split Summary
===
1) 1m - 9:11(9:11/m) 172/189bpm [1578b/mi] 87cal
2) 1m - 9:23(9:23/m) 184/195bpm [1727b/mi] 91cal
3) 1m - 9:31(9:31/m) 184/195bpm [1752b/mi] 92cal
4) 0.43m - 3:50(8:58/m) 184/194bpm [1648b/mi] 38cal

Cambs XC Championship

Pleased I wore spikes as it was really muddy in the woods on the right. Not many entered this year so I was right at the back for first half mile. Managed to pick a few people off but it was really hard and felt like I was putting in so much effort all the time for slow pace! Was very windy in places. Heart rate really high.

9:11 9:23 9:31 3:50

Pin Map

0mi in 0

Pace

27%

49%

18%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:05	1:05	8:40	130 105-154	1127	200 194-214	3/0
0.25	2:15	1:10	9:21	164 153-180	1533	192 190-196	6/3
0.38	3:27	1:12	9:37	179 179-180	1721	189 188-192	8/5
0.50	4:38	1:11	9:30	180 178-183	1709	191 188-192	6/4
0.63	5:44	1:05	8:43	182 179-186	1585	191 188-194	12/2
0.75	6:49	1:05	8:39	182 181-187	1575	192 188-194	1/13
0.88	7:56	1:07	8:56	182 179-189	1625	189 188-190	8/4
1.00	9:10	1:14	9:54	180 177-184	1781	190 186-192	1/14
1.13	10:19	1:09	9:15	184 178-189	1701	189 186-190	13/0
1.25	11:25	1:06	8:51	188 175-193	1663	190 186-192	4/4
1.38	12:34	1:08	9:05	178 175-181	1617	191 186-194	2/5
1.50	13:42	1:09	9:10	182 179-183	1669	190 188-192	6/9
1.63	14:51	1:08	9:06	186 182-189	1694	189 188-190	2/8
1.75	15:57	1:06	8:50	184 182-185	1625	189 188-190	13/2
1.88	17:11	1:14	9:55	184 184-186	1824	189 186-190	5/10
2.00	18:34	1:23	11:01	184 183-186	2027	184 98-198	5/2
2.13	19:50	1:16	10:09	184 181-186	1866	188 188-190	6/5
2.25	21:05	1:15	9:59	185 183-187	1847	187 184-188	6/7
2.38	22:17	1:12	9:39	184 182-189	1776	188 186-192	13/1
2.50	23:25	1:08	9:05	185 183-189	1680	189 188-190	6/4
2.63	24:29	1:04	8:29	182 179-184	1543	189 186-192	0/9
2.75	25:46	1:17	10:18	179 177-182	1843	188 186-190	3/7
2.88	27:02	1:16	10:09	186 184-189	1889	180 92-188	16/1
3.00	28:05	1:03	8:23	190 185-195	1594	189 186-192	0/16
3.13	29:09	1:03	8:27	183 179-194	1548	190 188-192	2/3
3.25	30:17	1:08	9:07	184 183-187	1678	189 188-192	10/8
3.38	31:29	1:11	9:32	187 183-193	1783	189 188-190	2/2
3.43	31:56	27	8:35	185 185-186	1589	191 190-192	0/3

Heart

179/195max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 139m, Range 24m, Flat prediction 31:39

Elevation Graph

Biggest Climbs (m)	Min/mi
16 6.6%	10:15
13 6.1%	9:59
13 8.6%	8:39
12 9.6%	10:09
12 8.6%	8:55
11 6.6%	9:24
See your biggest climbs

Cadence

190 (214 max) Stride Length: 91cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.0	190	3.4	31:37	9:17
Walk	0.8	95	0	16	12:46
Still	0.2	-	-	3	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:05	8:22	48.45%	More
800m	4:22	8:47	51.09%	More
1km	5:32	8:55	52.42%	More
Mile	9:04	9:04	54.45%	More
5k	28:55	9:18	59.61%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:13	8:13	60.04
5km	28:36	9:12	60.27
5M	48:16	9:39	58.34
10km	1:01:18	9:52	57.54
10M	1:43:27	10:21	56.25
Half	2:19:14	10:38	54.63
20M	3:41:45	11:05	54.06
Mara	4:58:27	11:23	53.25

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