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Sat 13th Jan 2024 at 11:43am by Akkers

Run > Cross Country

  • Time
    37:00
  • Miles
    4.64
  • Min/mi
    7:58
  • Pacing
    82%
  • WAVA
    56.82
  • Stride(cm)
    112
  • Cadence
    180
  • BPM
    167
  • %MHR
    93
  • B/mi
    1334
  • Hillscore
    10
  • Surface
    Road

Notes & Comments

Trimmed from another training entry

Map

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:08 1:08 9:05 139 113-163 1264 189 168-202 4/0
0.25 2:11 1:03 8:22 159 154-167 1330 183 174-194 9/4
0.38 3:08 57 7:35 163 159-168 1235 185 180-190 6/6
0.50 4:04 56 7:26 168 161-171 1250 186 178-196 4/5
0.63 4:58 55 7:17 168 163-173 1224 184 178-192 5/5
0.75 6:10 1:11 9:32 168 165-172 1601 182 178-190 8/4
0.88 7:03 54 7:10 170 166-172 1218 183 180-186 13/4
1.00 7:59 56 7:28 163 155-173 1216 186 184-192 1/8
1.13 9:03 1:04 8:31 155 151-160 1320 181 170-188 6/3
1.25 9:52 49 6:30 161 152-166 1046 185 178-190 1/12
1.38 10:41 50 6:36 165 164-168 1090 186 178-192 5/3
1.50 11:45 1:03 8:25 164 161-168 1379 182 178-190 5/6
1.63 12:39 55 7:18 167 164-170 1219 186 182-192 2/11
1.75 13:41 1:02 8:14 171 166-175 1407 182 176-186 8/2
1.88 15:02 1:21 10:46 171 166-174 1842 161 106-182 16/0
2.00 16:02 1:00 8:02 173 166-177 1390 184 180-192 3/5
2.13 16:58 55 7:24 171 168-176 1264 184 180-192 1/7
2.25 17:57 59 7:54 172 167-176 1359 180 178-186 6/3
2.38 19:11 1:14 9:50 171 167-175 1680 176 170-184 4/7
2.50 20:10 59 7:52 168 164-172 1321 180 172-188 12/0
2.63 21:06 56 7:30 164 162-167 1230 182 178-186 4/7
2.75 22:04 58 7:48 173 166-179 1349 186 182-190 5/7
2.88 23:01 57 7:34 171 168-176 1294 183 176-188 5/11
3.00 23:48 47 6:18 173 170-175 1089 186 184-188 1/5
3.13 24:49 1:01 8:08 170 165-176 1384 181 176-184 9/2
3.25 25:47 57 7:39 173 169-176 1323 182 180-186 2/12
3.38 26:43 57 7:35 173 171-176 1311 181 178-184 5/4
3.50 28:09 1:26 11:28 166 161-170 1904 152 102-178 13/0
3.63 29:20 1:11 9:26 168 160-173 1584 165 100-184 7/2
3.75 30:16 55 7:24 166 163-169 1228 181 178-182 4/8
3.88 31:12 57 7:33 171 167-175 1292 182 174-188 4/7
4.00 32:10 58 7:45 172 167-176 1333 180 174-190 6/8
4.13 33:28 1:17 10:19 172 163-177 1776 173 168-178 7/4
4.25 34:24 56 7:28 166 162-174 1240 180 176-186 9/1
4.38 35:16 52 6:56 175 169-178 1213 187 182-192 5/3
4.50 36:16 1:00 8:01 174 170-178 1395 184 182-188 0/2
4.63 36:55 39 5:13 178 176-179 930 200 188-228 0/4
4.64 37:00 5 4:20 178 177-178 770 228 228-228 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands
  • Heart Rate Distribution

    167 avge / 179 max Delete HR Trace
  • Climb Gradient Min/mi
    25 6.3% 9:19
    25 8.4% 11:00
    16 7.3% 10:13
    16 5.5% 9:41
    15 7.6% 9:46
  • Cadence Distribution

    180 avge / 228 max Stride Length: 112cm
  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 97.9 182 4.6 36:13 7:52
    Walk 2.1 110 0 46 20:28
    Still 0.0 - - 1 -
  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:35 6:24 49.84% More
    800m 3:24 6:50 54.15% More
    1km 4:29 7:13 53.55% More
    Mile 7:30 7:30 54.68% More
    5k 24:22 7:51 57.21% More
  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:16 7:16 56.43
    5km 24:11 7:47 57.66
    5M 40:03 8:01 56.58
    10km 50:25 8:07 56.09
    10M 1:23:30 8:21 55.92
    Half 1:51:10 8:29 55.12
    20M 2:54:06 8:42 55.77
    Mara 3:51:47 8:51 55.86

Bespoke Fields

Club (TAC / MVOC)
TM Program
TM Manual Incline
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