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Sun 26th Mar 2023 at 11:59am by ancient

Run > Cross Country
  • Time
    40:16
  • Miles
    4.40
  • Min/mi
    9:09
  • Pacing
    86.1%
  • WAVA
    59.62
  • Stride(cm)
    104
  • Cals
    518
  • Cadence
    170
  • BPM
    159
  • %MHR
    93.2
  • B/mi
    1459
  • Asc(m)
    203
  • Hillscore
    8
  • Surface
    Mixed

Notes & Comments

Split Summary
===
1) 1mi - 8:51(8:51/mi) 149/161bpm [1319b/mi] 105cal 6.78/8.39mph
2) 1mi - 8:58(8:58/mi) 161/166bpm [1443b/mi] 114cal 6.69/7.45mph
3) 1mi - 9:37(9:37/mi) 163/169bpm [1568b/mi] 127cal 6.24/7.99mph
4) 1mi - 9:00(9:00/mi) 164/167bpm [1477b/mi] 120cal 6.66/8.52mph
5) 0.4mi - 3:49(9:31/mi) 166/169bpm [1580b/mi] 52cal 6.3/9.25mph
8:51 8:58 9:37 9:00 3:49

Pace

31% 34% 32% 3%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 59 59 7:53 110 92-128 867 184 178-188 5/0
0.25 1:56 57 7:38 137 127-148 1045 177 174-180 5/2
0.38 2:55 59 7:50 151 149-153 1183 177 172-182 0/11
0.50 3:59 1:04 8:34 154 153-156 1320 175 170-178 3/12
0.63 5:06 1:07 8:56 155 154-156 1385 172 168-176 8/9
0.75 6:21 1:15 9:58 157 156-158 1565 171 168-176 16/3
0.88 7:39 1:18 10:21 159 157-161 1645 169 166-172 9/2
1.00 8:51 1:12 9:36 160 159-161 1535 169 166-172 9/0
1.13 9:59 1:08 9:07 160 159-161 1460 171 168-174 13/3
1.25 11:05 1:06 8:47 160 159-162 1406 172 168-174 10/11
1.38 12:13 1:08 9:07 162 161-163 1477 173 170-174 5/5
1.50 13:16 1:03 8:25 162 159-166 1363 174 168-178 0/5
1.63 14:20 1:03 8:25 160 155-162 1346 173 170-176 1/17
1.75 15:26 1:06 8:52 162 162-163 1435 171 166-180 12/2
1.88 16:36 1:10 9:20 163 161-165 1520 166 162-170 4/12
2.00 17:49 1:13 9:40 162 159-164 1567 169 162-178 8/2
2.13 18:59 1:11 9:26 163 162-165 1538 169 166-172 9/8
2.25 20:10 1:11 9:25 162 161-164 1525 169 164-176 10/9
2.38 21:36 1:26 11:28 165 162-167 1893 165 158-176 6/9
2.50 22:49 1:13 9:41 164 164-165 1588 168 164-174 9/7
2.63 23:51 1:02 8:19 163 163-164 1355 170 166-174 3/6
2.75 24:50 1:00 7:56 164 163-164 1302 170 168-172 5/17
2.88 25:53 1:03 8:22 162 161-164 1355 169 166-172 15/4
3.00 27:26 1:33 12:22 163 160-166 2017 159 148-170 7/1
3.13 28:52 1:26 11:27 165 162-167 1888 160 152-168 1/8
3.25 29:54 1:02 8:17 163 162-164 1351 171 168-172 4/1
3.38 30:58 1:04 8:35 164 163-164 1407 171 168-174 7/10
3.50 32:03 1:05 8:37 164 163-164 1413 170 166-172 3/7
3.63 32:59 57 7:32 163 162-164 1228 173 170-178 0/16
3.75 34:02 1:02 8:17 164 163-164 1358 172 168-176 0/9
3.88 35:05 1:03 8:27 165 164-166 1395 170 164-174 4/7
4.00 36:26 1:21 10:51 164 159-167 1780 163 162-164 4/1
4.13 37:48 1:22 10:55 165 163-167 1800 162 156-166 7/1
4.25 39:01 1:13 9:40 165 164-167 1595 167 164-170 10/5
4.38 40:04 1:03 8:23 167 166-168 1400 172 168-186 8/7
4.40 40:16 12 7:49 169 169-169 1320 184 184-184 0/0

Heart

159/169max
  • Show Beats/Mile

Elevation

Asc 203m, Range 59m, Flat prediction 38:42
Elevation Graph
Biggest Climbs (m) Min/mi
18 4.9% 9:51
16 8.5% 10:49
15 8.0% 10:01
12 7.7% 13:45
11 6.3% 10:23
10 3.9% 10:33
See your biggest climbs

Cadence

170 (188 max) Stride Length: 104cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 171 4.4 40:16 9:09
Walk 0.0 161 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:52 7:32 49.24% More
800m 3:55 7:53 56.44% More
1km 5:02 8:06 58.06% More
Mile 8:47 8:47 58.36% More
5k 28:33 9:11 58.65% More

Predictions

Dist Time Per Mile WAVA
1M 8:22 8:22 61.26
5km 27:51 8:58 60.12
5M 46:07 9:13 59.51
10km 58:03 9:21 59.17
10M 1:36:08 9:37 58.88
Half 2:08:00 9:46 58.48
20M 3:20:26 10:01 58.63
Mara 4:26:52 10:11 59.01
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