Sat 9th Nov 2019 at 1:00pm by H2O

Run > Cross Country

  • Time
    40:35
  • Miles
    4.07
  • Min/mi
    9:58
  • Pacing
    85%
  • WAVA
    55.41
  • Stride(cm)
    89
  • Cals
    387
  • Cadence
    181
  • Surface
    Grass

Notes & Comments

Split Summary
===
1) 1km - 5:31(5:31/km) 59cal 10.88/12.16kmph
2) 1km - 6:04(6:04/km) 61cal 9.89/10.88kmph
3) 1km - 6:31(6:31/km) 56cal 9.2/10.18kmph
4) 1km - 6:05(6:05/km) 61cal 9.87/11.05kmph
5) 1km - 6:53(6:53/km) 58cal 8.7/9.77kmph
6) 1km - 6:27(6:27/km) 60cal 9.31/9.98kmph
7) 0.55km - 3:04(5:36/km) 32cal 10.72/12.16kmph
5:31 6:04 6:31 6:05 6:53 6:27 3:04

Pace

9% 15% 34% 39% 3%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad.
0.16 2:00 2:00 +38 12:34 181 116-194
0.39 4:00 2:00 8:50 184 178-186
0.61 6:00 2:00 8:52 183 180-186
0.83 8:00 2:00 9:18 182 178-184
1.05 10:00 2:00 9:08 182 176-186
1.23 12:00 2:00 10:46 180 168-184
1.40 14:00 2:00 12:04 175 168-180
1.60 16:00 2:00 9:45 179 172-184
1.79 18:00 2:00 10:54 182 180-184
1.99 20:00 2:00 9:42 183 180-186
2.20 22:00 2:00 9:39 183 180-186
2.41 24:00 2:00 9:27 181 174-186
2.60 26:00 2:00 10:17 181 178-184
2.80 28:00 2:00 10:10 181 180-184
2.98 30:00 2:00 11:27 179 166-184
3.15 32:00 2:00 11:37 174 164-182
3.34 34:00 2:00 10:38 180 172-184
3.52 36:00 2:00 11:02 182 180-184
3.72 38:00 2:00 9:48 183 180-186
3.93 40:00 2:00 9:34 184 178-188
4.07 41:15 1:15 9:04 184 180-186

Cadence

181 (194 max) Stride Length: 89cm Run: 99.7% Walk: 0.3%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:10 8:41 46.17% More
800m 4:24 8:50 50.08% More
1km 5:30 8:51 52.10% More
Mile 9:01 9:01 54.10% More
5k 31:03 10:00 54.87% More

Predictions

Dist Time Per Mile WAVA
1M 9:10 9:10 53.21
5km 30:29 9:49 55.91
5M 50:29 10:06 55.14
10km 1:03:33 10:14 54.86
10M 1:45:14 10:31 54.63
Half 2:20:07 10:42 53.62
20M 3:39:25 10:58 53.94
Mara 4:52:08 11:09 53.70

Bespoke Fields

Details of run
warm up and cool down
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