Sun 22nd Jan 2023 at 11:23am by Groundhog
Run > Cross Country
- Good
- cold
-
Time
53:51
-
Miles
5.39
-
Min/mi
9:59
-
Pacing
73%
-
WAVA
50.21
-
Stride(cm)
101
-
Cals
688
-
Cadence
159
-
BPM
160
-
%MHR
85.7
-
B/mi
1602
-
Asc(m)
229
-
Hillscore
22
-
Surface
Trail
Notes & Comments
Split Summary
===
1) 1m - 10:04(10:04/m) 145/168bpm [1460b/mi] 118cal
2) 1m - 10:30(10:30/m) 165/174bpm [1732b/mi] 137cal
3) 1m - 10:24(10:24/m) 160/170bpm [1664b/mi] 129cal
4) 1m - 9:15(9:15/m) 163/170bpm [1507b/mi] 121cal
5) 1m - 10:48(10:48/m) 166/175bpm [1794b/mi] 144cal
6) 0.39m - 2:50(7:11/m) 169/185bpm [1213b/mi] 39cal
10:04 10:30 10:24 9:15 10:48 2:50
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:22 |
2:22 |
9:29 |
120 89-138 |
1137 |
170 130-174 |
0/19 |
0.50 |
4:30 |
2:08 |
8:31 |
139 137-142 |
1183 |
170 166-172 |
0/18 |
0.75 |
6:57 |
2:27 |
9:47 |
149 137-164 |
1458 |
170 168-172 |
29/0 |
1.00 |
10:04 |
3:07 |
12:29 |
164 159-167 |
2047 |
153 120-172 |
27/1 |
1.25 |
12:23 |
2:19 |
9:15 |
169 166-170 |
1564 |
167 162-172 |
9/15 |
1.50 |
14:43 |
2:20 |
9:21 |
162 151-172 |
1515 |
165 152-172 |
8/19 |
1.75 |
18:19 |
3:36 |
14:25 |
166 160-173 |
2393 |
135 114-168 |
21/0 |
2.00 |
20:34 |
2:15 |
8:58 |
164 160-170 |
1472 |
169 166-172 |
18/3 |
2.25 |
22:51 |
2:17 |
9:09 |
161 159-164 |
1473 |
169 168-170 |
6/6 |
2.50 |
24:53 |
2:02 |
8:06 |
158 155-162 |
1281 |
168 166-174 |
1/30 |
2.75 |
27:03 |
2:10 |
8:40 |
155 153-157 |
1344 |
167 132-172 |
8/24 |
3.00 |
30:58 |
3:55 |
15:40 |
163 157-170 |
2554 |
126 108-170 |
27/0 |
3.25 |
33:24 |
2:26 |
9:45 |
165 163-170 |
1609 |
166 162-168 |
16/0 |
3.50 |
35:40 |
2:16 |
9:06 |
162 159-166 |
1473 |
168 166-170 |
5/3 |
3.75 |
37:52 |
2:11 |
8:45 |
162 159-165 |
1417 |
169 166-170 |
1/15 |
4.00 |
40:13 |
2:21 |
9:24 |
161 155-163 |
1513 |
169 160-178 |
0/39 |
4.25 |
42:53 |
2:41 |
10:43 |
165 160-174 |
1769 |
166 112-216 |
17/9 |
4.50 |
46:32 |
3:39 |
14:34 |
168 162-175 |
2448 |
137 108-168 |
24/0 |
4.75 |
48:54 |
2:22 |
9:30 |
164 160-169 |
1557 |
167 164-178 |
17/3 |
5.00 |
51:01 |
2:06 |
8:26 |
164 161-166 |
1382 |
172 164-180 |
2/26 |
5.25 |
52:49 |
1:48 |
7:12 |
165 160-168 |
1187 |
174 170-178 |
0/40 |
5.39 |
53:51 |
1:02 |
7:11 |
179 168-185 |
1286 |
182 174-192 |
7/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
83.9 |
169 |
4.9 |
45:12 |
9:09 |
Walk |
16.1 |
119 |
0.5 |
8:39 |
18:55 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:47 |
7:09 |
48.32% |
More |
800m |
3:40 |
7:22 |
55.67% |
More |
1km |
4:45 |
7:38 |
55.94% |
More |
Mile |
8:41 |
8:41 |
51.90% |
More |
5k |
30:39 |
9:52 |
50.05% |
More |
5 miles |
50:14 |
10:03 |
49.84% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:20 |
7:20 |
61.43 |
5km |
28:03 |
9:02 |
54.69 |
5M |
49:16 |
9:51 |
50.81 |
10km |
1:03:44 |
10:15 |
49.10 |
10M |
1:51:57 |
11:12 |
46.26 |
Half |
2:34:08 |
11:46 |
44.14 |
20M |
4:14:23 |
12:43 |
42.38 |
Mara |
5:50:14 |
13:22 |
41.05 |
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