-
Time
49:12
-
Miles
7.32
-
Min/mi
6:43
-
Pacing
87.7%
-
WAVA
63.88
-
Stride(cm)
134
-
Cals
840
-
Cadence
179
-
BPM
167
-
%MHR
86.8
-
B/mi
1125
-
Asc(m)
42
-
Surface
Road
Notes & Comments
National XC. With Paris next week didn't push it as much as I would normally do, ended up with a solid effort without dipping much in the reserves. Exceptionally muddy in places!
connect.garmin.com Split Summary
===
1) 2.47m - 16:36(6:43/m) 163/174bpm 273cal
2) 2.44m - 16:35(6:47/m) 170/176bpm 288cal
3) 2.4m - 16:01(6:40/m) 170/176bpm 279cal
-
Min/mi
0
-
Recent
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.25 |
1:43 |
1:43 |
6:51 |
147 110-159 |
1006 |
184 176-210 |
0.50 |
3:20 |
1:37 |
6:30 |
156 152-158 |
1014 |
182 170-190 |
0.75 |
5:03 |
1:43 |
6:52 |
158 156-160 |
1086 |
180 172-210 |
1.00 |
7:02 |
1:59 |
7:54 |
163 157-168 |
1289 |
178 162-192 |
1.25 |
8:36 |
1:34 |
6:17 |
165 161-169 |
1038 |
180 166-192 |
1.50 |
10:13 |
1:37 |
6:27 |
166 161-170 |
1072 |
182 172-246 |
1.75 |
11:47 |
1:34 |
6:14 |
168 165-171 |
1048 |
183 178-188 |
2.00 |
13:29 |
1:42 |
6:50 |
171 168-173 |
1167 |
180 174-186 |
2.25 |
15:10 |
1:41 |
6:43 |
169 165-174 |
1136 |
180 134-186 |
2.50 |
16:50 |
1:40 |
6:41 |
168 163-172 |
1123 |
180 176-204 |
2.75 |
18:29 |
1:39 |
6:35 |
171 168-173 |
1126 |
179 176-184 |
3.00 |
20:06 |
1:37 |
6:28 |
169 167-171 |
1094 |
180 176-186 |
3.25 |
21:44 |
1:38 |
6:34 |
167 166-169 |
1095 |
179 174-184 |
3.50 |
23:45 |
2:01 |
8:02 |
172 166-176 |
1383 |
175 164-204 |
3.75 |
25:18 |
1:33 |
6:12 |
168 165-173 |
1042 |
178 168-192 |
4.00 |
27:00 |
1:42 |
6:48 |
169 167-172 |
1150 |
178 162-254 |
4.25 |
28:44 |
1:44 |
6:56 |
171 167-176 |
1186 |
178 128-182 |
4.50 |
30:22 |
1:38 |
6:32 |
171 169-174 |
1117 |
178 174-182 |
4.75 |
32:07 |
1:45 |
6:58 |
171 168-174 |
1192 |
178 168-188 |
5.00 |
33:45 |
1:39 |
6:35 |
169 166-172 |
1114 |
179 174-188 |
5.25 |
35:26 |
1:41 |
6:42 |
170 168-172 |
1139 |
177 170-188 |
5.50 |
37:05 |
1:39 |
6:35 |
168 167-170 |
1106 |
178 174-184 |
5.75 |
38:52 |
1:47 |
7:08 |
168 166-172 |
1199 |
178 170-182 |
6.00 |
40:41 |
1:49 |
7:15 |
173 170-175 |
1255 |
176 172-192 |
6.25 |
42:21 |
1:40 |
6:41 |
169 167-172 |
1131 |
179 150-192 |
6.50 |
43:58 |
1:37 |
6:27 |
170 168-171 |
1097 |
178 174-182 |
6.75 |
45:46 |
1:48 |
7:12 |
171 169-173 |
1232 |
177 172-180 |
7.00 |
47:27 |
1:41 |
6:45 |
169 167-172 |
1142 |
179 166-202 |
7.25 |
48:53 |
1:26 |
5:44 |
172 171-175 |
985 |
185 174-204 |
7.31 |
49:11 |
18 |
4:46 |
175 175-176 |
836 |
200 190-204 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
179 |
7.3 |
49:06 |
6:43 |
Walk |
0.2 |
144 |
0 |
5 |
8:52 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:17 |
5:11 |
55.89% |
More |
800m |
3:00 |
6:02 |
56.26% |
More |
1km |
3:48 |
6:08 |
57.89% |
More |
Mile |
6:22 |
6:22 |
59.49% |
More |
5k |
20:38 |
6:38 |
62.29% |
More |
5 miles |
33:33 |
6:43 |
62.78% |
More |
10k |
41:29 |
6:41 |
63.65% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:44 |
5:44 |
65.99 |
5km |
19:30 |
6:17 |
65.90 |
5M |
32:36 |
6:31 |
64.62 |
10km |
41:13 |
6:38 |
64.05 |
10M |
1:08:55 |
6:54 |
63.48 |
Half |
1:32:15 |
7:03 |
62.36 |
20M |
2:25:41 |
7:17 |
62.58 |
Mara |
3:15:01 |
7:27 |
62.33 |
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