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Sat 2nd Dec 2023 at 1:31pm by jdc

Run > Cross Country
  • Time
    41:45
  • Miles
    3.97
  • Min/mi
    10:31
  • Pacing
    80%
  • WAVA
    56.77
  • Stride(cm)
    92
  • Cals
    451
  • Cadence
    167
  • BPM
    164
  • %MHR
    95.7
  • B/mi
    1722
  • Asc(m)
    197
  • Hillscore
    12
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1mi - 11:16(11:16/mi) 154/169bpm [1734b/mi] 110cal 5.33/6.41mph
2) 1mi - 9:34(9:34/mi) 162/179bpm [1549b/mi] 101cal 6.27/6.99mph
3) 1mi - 11:54(11:54/mi) 171/186bpm [2034b/mi] 131cal 5.04/6.91mph
4) 0.97mi - 9:02(9:16/mi) 180/190bpm [1667b/mi] 109cal 6.48/7.66mph

Womens cross country race 2 Stratford. Very hilly, very foggy, and very muddy. I struggled on the hills but was good on the flatter parts.
11:16 9:34 11:54 9:02

Pace

22% 6% 25% 39% 6% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:27 1:27 11:34 139 97-167 1608 162 118-178 4/1
0.25 3:03 1:36 12:48 158 153-161 2022 161 152-174 12/0
0.38 4:28 1:25 11:22 159 156-162 1807 168 148-174 9/0
0.50 5:38 1:10 9:17 156 153-159 1448 175 170-180 14/9
0.63 7:03 1:25 11:22 161 158-162 1831 167 160-172 4/19
0.75 8:53 1:50 14:41 151 135-164 2218 155 118-174 13/4
0.88 10:04 1:11 9:31 157 145-167 1495 175 172-182 7/6
1.00 11:15 1:11 9:24 146 131-158 1373 176 172-180 1/3
1.13 12:29 1:14 9:53 146 142-151 1443 174 172-178 12/1
1.25 13:38 1:08 9:08 155 149-159 1415 174 170-178 8/16
1.38 14:51 1:13 9:44 145 135-154 1412 173 172-176 7/4
1.50 16:06 1:15 10:04 170 151-179 1711 173 168-176 4/7
1.63 17:19 1:13 9:43 172 168-174 1671 173 166-178 2/5
1.75 18:22 1:03 8:27 169 165-173 1427 177 174-178 3/13
1.88 19:36 1:14 9:53 168 166-172 1660 169 154-174 7/20
2.00 20:49 1:12 9:39 169 164-171 1632 174 170-178 14/6
2.13 22:37 1:48 14:25 167 159-174 2406 146 118-170 20/6
2.25 24:19 1:42 13:35 166 156-176 2255 161 124-170 3/4
2.38 25:32 1:13 9:44 172 168-175 1673 168 156-174 12/0
2.50 26:46 1:15 9:56 176 172-180 1749 172 162-180 6/3
2.63 28:32 1:46 14:05 178 168-186 2506 150 80-172 3/21
2.75 30:13 1:41 13:32 164 142-180 2219 162 118-170 10/7
2.88 31:26 1:13 9:45 176 169-182 1716 172 170-178 22/2
3.00 32:42 1:16 10:07 177 174-179 1790 172 166-176 1/4
3.13 33:54 1:12 9:34 178 175-180 1703 174 172-176 5/1
3.25 35:01 1:07 8:58 178 173-183 1597 175 172-178 8/13
3.38 36:11 1:09 9:13 180 175-186 1660 177 172-182 6/6
3.50 37:24 1:14 9:51 180 176-183 1774 173 162-180 5/8
3.63 38:34 1:09 9:12 182 180-184 1676 163 118-180 2/12
3.75 39:43 1:10 9:18 183 179-186 1701 170 146-178 5/22
3.88 40:56 1:13 9:46 178 173-183 1738 172 170-174 12/5
3.97 41:44 48 7:57 182 174-190 1448 182 176-186 4/8

Heart

164/190max
  • Show Beats/Mile

Elevation

Asc 197m, Range 46m, Flat prediction 39:57
Elevation Graph
Biggest Climbs (m) Min/mi
41 10.5% 12:18
24 11.6% 16:57
18 9.5% 13:53
13 8.6% 10:09
11 8.6% 9:16
11 7.6% 9:50
See your biggest climbs

Cadence

167 (186 max) Stride Length: 92cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 92.8 171 3.8 38:45 10:11
Walk 7.2 121 0.2 2:59 17:20

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:15 9:01 47.83% More
800m 4:34 9:10 54.34% More
1km 5:42 9:10 56.23% More
Mile 9:18 9:18 57.28% More
5k 31:42 10:12 58.27% More

Predictions

Dist Time Per Mile WAVA
1M 9:41 9:41 55.00
5km 32:12 10:22 57.37
5M 53:19 10:40 56.08
10km 1:07:08 10:48 55.44
10M 1:51:09 11:07 55.47
Half 2:28:00 11:18 55.27
20M 3:51:45 11:35 54.43
Mara 5:08:34 11:47 53.58
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