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Fri 17th May 2024 at 9:15am by forest plodder

Run > Cross Country

warm

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Time
1:23:52
Miles
5.93
Min/mi
14:09
Pacing
75.8%
WAVA
48.64
Stride(cm)
71
Cals
628
Cadence
159
BPM
142
%MHR
83.3
B/mi
2003
Asc(m)
135
Hillscore
13
Surface
Mixed

Notes & Comments

1) 0.62mi - 7:12(11:36/mi) 135/152bpm [1565b/mi] 56cal 5.18/5.97mph
2) 0.62mi - 9:09(14:44/mi) 129/152bpm [1900b/mi] 57cal 4.07/6.1mph
3) 0.62mi - 8:09(13:08/mi) 136/152bpm [1786b/mi] 56cal 4.57/5.72mph
4) 0.62mi - 8:47(14:08/mi) 140/151bpm [1978b/mi] 60cal 4.25/5.78mph
5) 0.62mi - 7:07(11:28/mi) 149/162bpm [1708b/mi] 59cal 5.23/6.8mph
6) 0.62mi - 10:02(16:08/mi) 147/159bpm [2372b/mi] 80cal 3.72/5.76mph
7) 0.62mi - 8:26(13:34/mi) 151/159bpm [2049b/mi] 71cal 4.42/6.2mph
8) 0.62mi - 10:18(16:34/mi) 151/159bpm [2501b/mi] 83cal 3.62/5.89mph
9) 0.62mi - 9:35(15:26/mi) 146/154bpm [2253b/mi] 68cal 3.89/5.61mph
10) 0.34mi - 5:07(15:12/mi) 147/153bpm [2234b/mi] 38cal 3.95/5.43mph

7:12 9:09 8:09 8:47 7:07 10:02 8:26 10:18 9:35 5:07

Pin Map

0mi in 0

Pace

57%

10%

15%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:01	3:01	12:05	122 80-137	1474	169 120-184	5/1
0.50	5:50	2:49	11:16	140 135-144	1576	171 88-180	3/2
0.75	8:56	3:06	12:25	142 126-152	1764	163 118-180	4/2
1.00	11:51	2:54	11:38	139 130-145	1616	170 124-180	0/19
1.25	16:32	4:41	18:43	116 105-132	2172	146 80-210	0/23
1.50	20:23	3:51	15:24	124 109-141	1909	154 108-182	2/6
1.75	23:13	2:50	11:21	146 137-151	1658	175 118-180	7/6
2.00	26:18	3:05	12:20	144 136-150	1776	166 88-180	2/17
2.25	30:05	3:48	15:10	141 133-149	2139	157 80-182	4/7
2.50	33:31	3:25	13:40	137 123-143	1873	157 84-180	0/12
2.75	36:35	3:04	12:17	146 136-153	1794	179 124-188	12/2
3.00	39:17	2:42	10:47	155 150-162	1673	172 120-180	1/18
3.25	42:21	3:04	12:17	146 137-152	1792	169 116-182	5/0
3.50	46:55	4:34	18:16	144 136-151	2629	151 100-178	12/2
3.75	51:09	4:14	16:58	151 144-159	2562	164 120-244	7/6
4.00	53:59	2:50	11:19	152 146-159	1720	179 174-182	15/0
4.25	57:36	3:37	14:30	154 144-159	2232	146 88-242	10/6
4.50	1:00:54	3:17	13:09	149 135-159	1958	163 116-186	17/0
4.75	1:04:59	4:05	16:21	150 144-157	2451	172 88-180	15/2
5.00	1:09:30	4:31	18:05	149 139-155	2694	135 84-180	4/7
5.25	1:12:37	3:07	12:28	149 143-154	1857	169 120-180	3/21
5.50	1:17:12	4:36	18:22	142 129-151	2609	139 104-176	17/2
5.75	1:21:03	3:51	15:23	149 145-153	2293	139 120-178	14/1
5.93	1:23:52	2:49	15:53	144 136-152	2287	148 106-180	1/3

Heart

142/162max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 135m, Range 88m, Flat prediction 1:18:35

Elevation Graph

Biggest Climbs (m)	Min/mi
23 3.7%	13:15
23 4.9%	16:36
20 6.3%	18:47
17 2.4%	16:39
16 4.4%	17:31
15 3.6%	16:03
See your biggest climbs

Cadence

159 (244 max) Stride Length: 71cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	73.9	174	4.8	1:02:01	12:49
Walk	25.7	118	1.1	21:34	19:52
Still	0.3	-	-	17	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:29	10:01	47.47%	More
800m	5:27	10:57	53.44%	More
1km	7:00	11:16	52.99%	More
Mile	11:51	11:51	50.19%	More
5k	40:23	13:00	51.45%	More
5 miles	1:09:27	13:53	49.14%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	12:43	12:43	46.75
5km	42:16	13:36	49.15
5M	1:10:00	14:00	48.75
10km	1:28:08	14:11	48.63
10M	2:25:56	14:36	48.77
Half	3:14:18	14:50	48.04
20M	5:04:16	15:13	48.77
Mara	6:45:05	15:28	48.85

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