Sun 15th Jan 2023 at 11:02am by Kazzaf

Run > Cross Country

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Time
47:52
Miles
5.33
Min/mi
8:59
Pacing
94%
WAVA
62.87
Stride(cm)
94
Cals
465
Cadence
190
BPM
173
%MHR
86.4
B/mi
1553
Asc(m)
190
Surface
Mixed

Notes & Comments

Split Summary
===
1) 1m - 9:25(9:25/m) 143/176bpm [1345b/mi] 83cal
2) 1m - 9:06(9:06/m) 176/183bpm [1600b/mi] 89cal
3) 1m - 8:40(8:40/m) 182/197bpm [1576b/mi] 86cal
4) 1m - 9:07(9:07/m) 182/192bpm [1659b/mi] 89cal
5) 1m - 8:54(8:54/m) 186/192bpm [1655b/mi] 90cal
6) 0.33m - 2:41(8:02/m) 187/193bpm [1501b/mi] 28cal

March Frostbite.
Went with Ros & family and it was really stressful as we went the wrong way and got there a bit late. Massive toilet queue and didn’t have time to swap to trail shoes so ran in road shoes. Feet were freezing for first half mile and the muddy bits were quite slippery. Overall fairly happy as pace was improving and I was ok on the road. A bit slower along the river but happy with overall average pace for cross country.

9:25 9:06 8:40 9:07 8:54 2:41

Pin Map

0mi in 0

Pace

10%

62%

27%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:21	2:21	9:26	110 63-137	1037	199 190-212	2/1
0.50	4:43	2:21	9:25	137 128-152	1289	194 192-208	8/11
0.75	6:58	2:16	9:02	152 142-169	1373	192 190-196	9/16
1.00	9:24	2:26	9:42	172 169-176	1669	191 186-198	12/9
1.25	11:39	2:16	9:03	172 167-174	1556	189 186-194	25/18
1.50	13:54	2:14	8:57	175 172-181	1566	188 186-192	7/15
1.75	16:17	2:24	9:35	178 175-183	1705	188 182-196	9/8
2.00	18:29	2:12	8:48	178 176-180	1567	190 186-198	14/19
2.25	20:45	2:16	9:04	181 179-186	1640	189 186-194	18/6
2.50	22:50	2:05	8:19	180 179-184	1497	189 188-192	14/17
2.75	24:52	2:03	8:10	185 180-197	1512	190 188-194	3/12
3.00	27:09	2:16	9:06	183 179-191	1664	188 186-190	4/12
3.25	29:26	2:17	9:07	181 180-184	1650	187 184-190	7/6
3.50	31:35	2:09	8:36	180 179-181	1548	189 188-192	15/9
3.75	33:54	2:20	9:20	182 179-190	1697	188 186-190	5/6
4.00	36:16	2:21	9:25	182 174-192	1714	188 186-190	15/7
4.25	38:31	2:16	9:02	186 181-192	1682	181 94-192	10/3
4.50	40:46	2:15	8:59	185 180-191	1662	189 186-194	6/8
4.75	42:59	2:12	8:50	186 181-191	1643	191 188-196	11/14
5.00	45:10	2:11	8:45	188 182-192	1644	190 186-194	16/8
5.25	47:12	2:03	8:10	187 183-192	1528	190 186-194	10/15
5.33	47:51	39	7:37	189 187-190	1441	197 192-204	5/1

Heart

173/197max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 190m, Range 28m, Flat prediction 47:52

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

190 (212 max) Stride Length: 94cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	190	5.3	47:47	8:58
Walk	0.1	94	0	4	14:12

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:57	7:49	51.79%	More
800m	4:05	8:13	54.61%	More
1km	5:10	8:19	56.20%	More
Mile	8:33	8:33	57.73%	More
5k	27:17	8:47	63.16%	More
5 miles	44:44	8:57	62.94%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:36	7:36	64.91
5km	26:26	8:30	65.21
5M	44:37	8:55	63.11
10km	56:40	9:07	62.24
10M	1:35:38	9:34	60.85
Half	2:08:43	9:50	59.09
20M	3:25:00	10:15	58.47
Mara	4:35:54	10:32	57.61

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