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Sat 9th Nov 2019 at 3:00pm by Akkers

Run > Cross Country
  • Time
    40:23
  • Miles
    4.95
  • Min/mi
    8:09
  • Pacing
    89.4%
  • WAVA
    53.84
  • Stride(cm)
    109
  • Cals
    534
  • Cadence
    180
  • BPM
    163
  • %MHR
    90.7
  • B/mi
    1331
  • Asc(m)
    109
  • Hillscore
    10
  • Surface
    Trail

Notes & Comments

Split Summary
===
1) 0.62m - 4:39(7:29/m) 146/170bpm 54cal 8.02/9.64mph
2) 0.62m - 5:23(8:40/m) 157/161bpm 68cal 6.92/7.64mph
3) 0.62m - 5:38(9:04/m) 159/176bpm 71cal 6.62/7.2mph
4) 0.62m - 5:01(8:04/m) 168/173bpm 67cal 7.44/8.31mph
5) 0.62m - 4:44(7:36/m) 169/175bpm 64cal 7.89/8.31mph
6) 0.62m - 5:21(8:37/m) 173/177bpm 75cal 6.96/7.58mph
7) 0.62m - 5:24(8:42/m) 172/177bpm 76cal 6.9/7.74mph
8) 0.6m - 4:13(7:04/m) 172/176bpm 59cal 8.5/11.75mph
4:39 5:23 5:38 5:01 4:44 5:21 5:24 4:13
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

5% 19% 28% 48%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 1:47 1:47 7:10 136 105-153 975 182 116-194 0/10
0.50 3:42 1:55 7:39 149 145-154 1140 182 174-190 0/12
0.75 5:42 1:59 7:58 160 148-170 1274 182 180-188 2/7
1.00 7:49 2:07 8:28 156 154-159 1320 179 172-186 4/12
1.25 10:07 2:18 9:12 158 153-161 1453 183 178-190 17/0
1.50 12:31 2:24 9:38 157 154-159 1511 181 176-184 16/0
1.75 14:41 2:10 8:39 160 157-164 1384 178 174-184 3/0
2.00 16:48 2:07 8:29 166 161-175 1408 181 176-186 5/1
2.25 18:56 2:08 8:31 168 164-172 1430 181 176-186 3/1
2.50 20:47 1:52 7:27 169 166-173 1258 175 170-180 0/10
2.75 22:40 1:53 7:32 166 163-168 1250 173 170-180 0/9
3.00 24:34 1:54 7:34 170 165-174 1287 173 116-180 0/13
3.25 26:36 2:02 8:08 172 168-176 1398 179 174-184 2/7
3.50 28:40 2:04 8:17 171 169-175 1417 178 172-188 4/11
3.75 30:59 2:19 9:16 174 171-176 1611 182 178-186 17/0
4.00 33:15 2:16 9:06 172 168-177 1564 182 178-186 17/0
4.25 35:23 2:08 8:30 172 168-176 1462 179 178-182 3/0
4.50 37:19 1:56 7:43 173 170-176 1335 183 178-188 5/1
4.75 39:12 1:54 7:35 172 170-173 1305 183 178-186 3/1
4.95 40:23 1:11 5:59 172 170-175 1030 190 180-206 0/7

Heart

163/177max
  • Show Beats/Mile

Elevation

Asc 109m, Range 49m, Flat prediction 37:30
Elevation Graph
Biggest Climbs (m) Min/mi
49 2.4% 8:53
49 2.2% 8:25
See your biggest climbs

Cadence

180 (206 max) Stride Length: 109cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.1 180 4.9 40:01 8:10
Walk 0.9 117 0 22 8:07

Photos

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:35 6:22 48.60% More
800m 3:27 6:57 51.28% More
1km 4:25 7:07 52.74% More
Mile 7:35 7:35 53.00% More
5k 24:56 8:02 54.24% More

Predictions

Dist Time Per Mile WAVA
1M 7:25 7:25 54.18
5km 24:39 7:56 54.88
5M 40:49 8:10 53.84
10km 51:23 8:16 53.32
10M 1:25:06 8:31 52.74
Half 1:53:18 8:39 52.20
20M 2:57:25 8:52 52.01
Mara 3:56:13 9:01 52.14

Bespoke Fields

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Club (TAC / MVOC) TAC
TM Program
TM Manual Incline
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