Sat 28th Jan 2023 at 2:59pm by adysmith

Run > Cross Country

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Time
48:49
Miles
6.40
Min/mi
7:38
Pacing
91%
WAVA
67.36
Stride(cm)
111
Cals
541
Cadence
189
BPM
157
%MHR
87.1
B/mi
1196
Asc(m)
203
Hillscore
12
Surface
Grass

Notes & Comments

Split Summary
===
1) 1m - 7:20(7:20/m) 143/156bpm [1048b/mi] 72cal 8.19/10.37mph
2) 1m - 7:28(7:28/m) 153/166bpm [1144b/mi] 80cal 8.03/8.58mph
3) 1m - 7:35(7:35/m) 164/168bpm [1244b/mi] 87cal 7.91/8.52mph
4) 1m - 7:52(7:52/m) 163/172bpm [1283b/mi] 90cal 7.62/8.37mph
5) 1m - 7:45(7:45/m) 163/166bpm [1263b/mi] 88cal 7.74/8.27mph
6) 1m - 8:01(8:01/m) 164/173bpm [1316b/mi] 91cal 7.48/8.16mph
7) 0.4m - 2:47(7:00/m) 169/175bpm [1184b/mi] 33cal 8.57/9.37mph

7:20 7:28 7:35 7:52 7:45 8:01 2:47

Pace

22%

44%

19%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:48	1:48	7:12	121 60-153	871	197 188-206	1/1
0.50	3:32	1:44	6:56	148 145-151	1026	189 184-192	0/6
0.75	5:16	1:44	6:56	146 144-149	1013	191 188-194	16/3
1.00	7:20	2:04	8:15	149 144-156	1229	190 188-194	8/14
1.25	9:11	1:51	7:26	149 143-158	1106	190 186-194	18/4
1.50	11:02	1:50	7:22	154 149-158	1134	190 186-194	10/22
1.75	12:53	1:52	7:27	152 147-156	1131	189 186-192	9/17
2.00	14:48	1:55	7:40	158 149-166	1211	189 186-192	18/13
2.25	16:41	1:53	7:30	163 159-167	1224	190 186-192	11/8
2.50	18:38	1:57	7:49	165 162-168	1290	190 186-192	10/5
2.75	20:26	1:48	7:10	164 162-168	1176	190 188-192	8/14
3.00	22:23	1:58	7:52	163 160-167	1282	188 184-192	20/17
3.25	24:36	2:12	8:49	165 159-168	1456	185 180-190	11/4
3.50	26:27	1:51	7:26	163 159-172	1211	189 184-192	10/18
3.75	28:20	1:52	7:30	162 155-166	1214	189 186-192	6/14
4.00	30:16	1:56	7:44	165 163-167	1275	187 184-190	9/18
4.25	32:13	1:57	7:49	163 161-165	1274	187 184-188	16/8
4.50	34:12	1:59	7:58	162 159-163	1290	187 186-190	13/6
4.75	36:08	1:55	7:42	164 157-166	1262	188 184-192	9/5
5.00	38:00	1:53	7:31	161 148-166	1210	189 186-192	9/14
5.25	40:12	2:12	8:47	164 161-168	1439	185 180-188	14/8
5.50	42:13	2:01	8:03	164 160-169	1320	187 182-194	16/23
5.75	44:06	1:54	7:35	163 160-172	1235	188 184-192	8/15
6.00	46:02	1:55	7:42	163 161-167	1255	189 186-192	6/10
6.25	47:51	1:49	7:18	168 162-174	1226	190 188-194	15/10
6.40	48:50	59	6:37	171 169-175	1132	192 178-196	7/6

Heart

157/175max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 203m, Range 40m, Flat prediction 48:10

Elevation Graph

Biggest Climbs (m)	Min/mi
21 4.4%	8:07
20 6.8%	8:48
17 9.1%	7:38
14 6.3%	9:01
14 3.4%	7:32
14 8.5%	8:04
See your biggest climbs

Cadence

189 (206 max) Stride Length: 111cm

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:40	6:43	52.13%	More
800m	3:27	6:56	60.09%	More
1km	4:21	7:00	62.07%	More
Mile	7:19	7:19	62.62%	More
5k	23:22	7:31	66.78%	More
5 miles	38:00	7:36	67.07%	More
10k	47:35	7:39	66.97%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:49	6:49	67.18
5km	22:42	7:18	68.73
5M	37:35	7:31	67.80
10km	47:19	7:37	67.34
10M	1:18:21	7:50	67.32
Half	1:44:19	7:58	66.44
20M	2:43:21	8:10	67.24
Mara	3:37:29	8:18	67.34

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