Sat 14th Jan 2023 at 2:20pm by adysmith

Run > Cross Country

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Time
45:09
Miles
5.66
Min/mi
7:59
Pacing
90%
WAVA
64.13
Stride(cm)
107
Cals
447
Cadence
188
BPM
156
%MHR
86.7
B/mi
1244
Asc(m)
242
Hillscore
10
Surface
Grass

Notes & Comments

Split Summary
===
1) 1m - 7:25(7:25/m) 136/145bpm [1008b/mi] 63cal 8.09/10.94mph
2) 1m - 8:07(8:07/m) 151/169bpm [1226b/mi] 77cal 7.39/8.35mph
3) 1m - 7:57(7:57/m) 161/172bpm [1280b/mi] 80cal 7.55/8.39mph
4) 1m - 8:11(8:11/m) 165/171bpm [1350b/mi] 84cal 7.33/8.35mph
5) 1m - 8:14(8:14/m) 168/177bpm [1383b/mi] 87cal 7.29/8.14mph
6) 0.69m - 5:27(7:57/m) 165/171bpm [1312b/mi] 56cal 7.55/8.56mph

7:25 8:07 7:57 8:11 8:14 5:27

Pace

12%

18%

21%

36%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:45	1:45	6:59	123 92-138	858	199 122-212	7/5
0.50	3:31	1:46	7:04	139 137-141	982	191 188-196	9/7
0.75	5:26	1:55	7:41	138 132-143	1060	189 182-192	11/15
1.00	7:24	1:59	7:54	140 137-145	1106	189 186-194	13/11
1.25	9:35	2:11	8:44	141 136-146	1230	188 184-190	18/32
1.50	11:47	2:12	8:49	151 138-169	1331	185 180-188	22/10
1.75	13:36	1:48	7:14	157 154-163	1135	187 182-190	6/9
2.00	15:32	1:56	7:43	158 156-162	1220	187 184-192	8/11
2.25	17:31	1:59	7:57	159 156-163	1264	187 184-190	10/7
2.50	19:22	1:51	7:23	159 156-161	1175	188 184-192	8/19
2.75	21:24	2:02	8:09	163 159-168	1329	185 178-194	17/8
3.00	23:27	2:03	8:13	165 158-171	1357	188 184-196	12/27
3.25	25:37	2:10	8:40	162 160-164	1404	183 180-184	32/23
3.50	27:45	2:08	8:31	166 164-169	1414	185 180-190	17/10
3.75	29:38	1:53	7:31	166 163-171	1247	188 182-192	5/11
4.00	31:40	2:02	8:07	165 163-168	1340	186 182-190	12/8
4.25	33:35	1:56	7:43	168 162-171	1296	187 182-190	8/14
4.50	35:36	2:01	8:04	167 163-170	1347	186 180-192	16/15
4.75	37:39	2:02	8:09	169 163-177	1379	187 182-192	19/28
5.00	39:54	2:15	9:00	167 162-171	1503	186 184-190	19/19
5.25	42:08	2:14	8:58	165 162-169	1479	184 180-186	22/4
5.50	43:57	1:49	7:15	166 162-171	1203	188 186-190	11/16
5.66	45:09	1:12	7:29	168 165-171	1256	190 188-192	6/9

Heart

156/177max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 242m, Range 27m, Flat prediction 44:40

Elevation Graph

Biggest Climbs (m)	Min/mi
20 13.5%	8:52
15 6.3%	8:12
14 9.6%	9:16
13 8.6%	8:44
12 8.3%	9:40
11 7.7%	8:15
See your biggest climbs

Cadence

188 (212 max) Stride Length: 107cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	187	5.7	45:04	7:58
Walk	0.1	122	0	4	15:21
Still	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:41	6:46	51.74%	More
800m	3:26	6:55	60.25%	More
1km	4:19	6:57	62.39%	More
Mile	7:23	7:23	62.06%	More
5k	24:25	7:52	63.90%	More
5 miles	39:51	7:58	63.94%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:11	7:11	63.76
5km	23:54	7:42	65.28
5M	39:35	7:55	64.37
10km	49:51	8:01	63.91
10M	1:22:32	8:15	63.91
Half	1:49:54	8:23	63.07
20M	2:52:06	8:36	63.82
Mara	3:49:07	8:45	63.92

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