Sat 21st Jan 2023 at 9:32am by Nicky Boy
Run > Cross Country
-
Time
38:51
-
Miles
3.59
-
Min/mi
10:49
-
Pacing
77%
-
WAVA
49.69
-
Stride(cm)
96
-
Cals
432
-
Cadence
156
-
BPM
152
-
%MHR
84.7
-
B/mi
1649
-
Asc(m)
35
-
Hillscore
3
-
Surface
Mixed
Notes & Comments
Split Summary
===
1) 1m - 11:46(11:46/m) 137/153bpm [1612b/mi] 112cal 5.1/6.03mph
2) 1m - 11:00(11:00/m) 156/170bpm [1715b/mi] 121cal 5.46/6.45mph
3) 1m - 10:10(10:10/m) 163/177bpm [1658b/mi] 126cal 5.9/6.45mph
4) 0.59m - 5:55(9:58/m) 165/171bpm [1643b/mi] 73cal 6.02/6.72mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:31 |
1:31 |
12:09 |
115 85-129 |
1398 |
152 120-162 |
3/0 |
0.25 |
3:01 |
1:30 |
12:03 |
130 121-134 |
1566 |
152 138-158 |
0/4 |
0.38 |
4:17 |
1:15 |
10:01 |
136 121-141 |
1362 |
158 150-164 |
0/2 |
0.50 |
5:44 |
1:27 |
11:39 |
139 134-145 |
1620 |
157 152-160 |
0/6 |
0.63 |
7:03 |
1:19 |
10:29 |
141 139-143 |
1478 |
154 150-158 |
0/5 |
0.75 |
8:27 |
1:24 |
11:13 |
141 137-147 |
1580 |
154 146-162 |
0/4 |
0.88 |
10:39 |
2:12 +10
|
17:35 |
145 134-152 |
2549 |
145 102-162 |
0/3 |
1.00 |
11:56 |
1:17 |
10:16 |
147 146-150 |
1508 |
157 152-160 |
2/0 |
1.13 |
13:10 |
1:14 |
9:54 |
149 146-151 |
1475 |
157 156-160 |
2/0 |
1.25 |
14:23 |
1:13 |
9:46 |
151 149-154 |
1475 |
157 156-162 |
0/9 |
1.38 |
15:39 |
1:16 |
10:10 |
155 151-165 |
1577 |
157 154-160 |
0/11 |
1.50 |
17:52 |
2:12 +50
|
17:39 |
156 140-165 |
2754 |
159 154-164 |
0/7 |
1.63 |
19:13 |
1:21 |
10:47 |
161 157-169 |
1736 |
159 154-166 |
7/0 |
1.75 |
20:49 |
1:36 |
12:49 |
160 155-164 |
2049 |
150 118-158 |
5/1 |
1.88 |
22:28 |
1:40 |
13:16 |
157 154-161 |
2083 |
155 108-242 |
4/2 |
2.00 |
23:46 |
1:18 |
10:24 |
159 155-161 |
1653 |
159 158-162 |
4/0 |
2.13 |
24:58 |
1:12 |
9:35 |
158 151-162 |
1515 |
161 158-164 |
2/3 |
2.25 |
26:13 |
1:14 |
9:56 |
151 148-154 |
1499 |
158 154-160 |
2/2 |
2.38 |
27:27 |
1:14 |
9:54 |
158 152-163 |
1564 |
155 130-162 |
0/7 |
2.50 |
28:40 |
1:13 |
9:46 |
163 159-169 |
1592 |
158 156-160 |
6/1 |
2.63 |
29:58 |
1:18 |
10:20 |
169 167-172 |
1747 |
157 154-160 |
0/3 |
2.75 |
31:23 |
1:25 |
11:22 |
171 166-177 |
1944 |
157 126-164 |
3/2 |
2.88 |
32:37 |
1:14 |
9:56 |
169 164-175 |
1679 |
159 154-162 |
4/0 |
3.00 |
33:55 |
1:18 |
10:24 |
165 163-168 |
1717 |
158 156-160 |
3/0 |
3.13 |
34:58 |
1:03 |
8:25 |
165 163-167 |
1388 |
158 158-160 |
3/0 |
3.25 |
36:21 |
1:23 |
11:01 |
165 161-168 |
1817 |
158 152-160 |
1/0 |
3.38 |
37:35 |
1:14 |
9:54 |
164 159-169 |
1625 |
155 112-164 |
1/1 |
3.50 |
38:48 |
1:13 |
9:45 |
164 159-170 |
1598 |
158 154-160 |
1/3 |
3.59 |
39:51 |
1:03 |
11:12 |
164 162-167 |
1836 |
156 146-158 |
0/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.5 |
157 |
3.5 |
37:11 |
10:51 |
Walk |
4.1 |
123 |
0.1 |
1:40 |
22:24 |
Pause |
2.4 |
- |
- |
1:00 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:13 |
8:55 |
41.02% |
More |
800m |
4:47 |
9:37 |
45.75% |
More |
1km |
6:02 |
9:43 |
47.25% |
More |
Mile |
9:59 |
9:59 |
48.71% |
More |
5k |
34:14 |
11:01 |
48.45% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:01 |
10:01 |
48.56 |
5km |
33:20 |
10:44 |
49.77 |
5M |
55:12 |
11:02 |
49.22 |
10km |
1:09:30 |
11:11 |
48.94 |
10M |
1:55:05 |
11:31 |
49.01 |
Half |
2:33:13 |
11:42 |
48.41 |
20M |
3:59:57 |
12:00 |
48.99 |
Mara |
5:19:28 |
12:12 |
49.07 |
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