Sun 22nd Jan 2023 at 9:55am by Nicky Boy

Run > Cross Country

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Time
2:15:45
Miles
9.65
Min/mi
14:04
Pacing
60%
WAVA
40.01
Stride(cm)
80
Cals
1214
Cadence
144
BPM
138
%MHR
76.4
B/mi
1936
Asc(m)
357
Hillscore
19
Surface
Mixed

Notes & Comments

Split Summary
===
1) 1m - 15:53(15:53/m) 107/127bpm [1700b/mi] 116cal 3.78/6.51mph
2) 1m - 14:20(14:20/m) 126/147bpm [1806b/mi] 111cal 4.19/7.08mph
3) 1m - 10:33(10:33/m) 150/165bpm [1583b/mi] 115cal 5.68/6.55mph
4) 1m - 11:19(11:19/m) 151/159bpm [1709b/mi] 123cal 5.3/6.62mph
5) 1m - 11:28(11:28/m) 146/167bpm [1675b/mi] 111cal 5.23/6.59mph
6) 1m - 15:40(15:40/m) 145/166bpm [2272b/mi] 146cal 3.83/6.64mph
7) 1m - 13:32(13:32/m) 137/161bpm [1855b/mi] 115cal 4.43/6.47mph
8) 1m - 16:16(16:16/m) 147/176bpm [2391b/mi] 146cal 3.69/6.57mph
9) 1m - 17:51(17:51/m) 139/163bpm [2481b/mi] 140cal 3.36/7.1mph
10) 0.65m - 8:52(13:41/m) 151/167bpm [2067b/mi] 91cal 4.38/6.1mph

15:53 14:20 10:33 11:19 11:28 15:40 13:32 16:16 17:51 8:52

Pace

35%

12%

15%

27%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	9:25	9:25	18:51	104 80-122	1960	139 86-166	45/2
1.00	15:53	6:28	12:55	116 101-127	1499	156 116-166	13/17
1.50	23:49	7:56	15:52	125 103-139	1984	143 104-166	1/37
2.00	30:13	6:24	12:47	128 88-145	1637	153 110-166	2/42
2.50	35:37	5:24	10:48	147 139-158	1588	157 152-162	6/23
3.00	40:46	5:09	10:18	154 148-165	1587	159 150-164	9/14
3.50	47:00	6:14	12:27	149 131-158	1856	149 104-166	2/11
4.00	52:05	5:05	10:11	154 146-159	1568	155 154-158	44/48
4.50	57:41	5:36	11:12	145 135-151	1625	155 122-162	8/57
5.00	1:03:33	5:52	11:44	146 120-166	1712	149 110-164	75/58
5.50	1:12:42	9:09	18:19	138 116-162	2527	130 92-170	30/50
6.00	1:19:14	6:31	13:03	151 124-165	1970	144 100-164	25/30
6.50	1:25:51	6:38	13:15	142 111-161	1882	149 82-162	31/39
7.00	1:32:46	6:55	13:50	133 100-152	1839	147 88-166	47/43
7.50	1:41:32	8:46	17:31	141 122-156	2470	134 80-172	9/6
8.00	1:49:02	7:30	15:01	151 130-176	2266	147 96-168	13/4
8.50	1:58:36	9:34	19:08	142 124-163	2718	134 82-242	12/2
9.00	2:06:53	8:17	16:34	135 112-154	2236	134 96-164	35/0
9.50	2:13:22	6:29	12:58	153 140-166	1984	144 108-160	22/0
9.65	2:15:45	2:23	16:10	145 126-158	2345	127 98-166	8/0

Heart

138/176max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 357m, Range 208m, Flat prediction 2:10:01

Elevation Graph

Biggest Climbs (m)	Min/mi
68 3.4%	14:47
52 8.4%	17:12
23 2.5%	19:46
17 12.0%	11:20
16 8.6%	13:46
13 3.3%	10:30
See your biggest climbs

Cadence

144 (242 max) Stride Length: 80cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	71.8	156	8.1	1:37:24	11:59
Walk	25.1	111	1.5	34:06	22:27
Still	3.1	-	-	4:15	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:16	9:07	40.14%	More
800m	4:57	9:58	44.18%	More
1km	6:17	10:07	45.36%	More
Mile	10:18	10:18	47.20%	More
5k	33:49	10:53	49.05%	More
5 miles	1:00:37	12:07	44.82%	More
10k	1:19:08	12:44	42.99%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	12:17	12:17	39.60
5km	40:50	13:09	40.63
5M	1:07:37	13:31	40.18
10km	1:25:08	13:42	39.96
10M	2:20:58	14:06	40.01
Half	3:07:42	14:20	39.52
20M	4:53:56	14:42	39.99
Mara	6:31:21	14:56	40.05

Three Things You Saw Today

1 Grizzly Training

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