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Sun 14th Jan 2018 at 10:00am by Richard-M

Run > Race

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Time
42:39
Miles
5.95
Min/mi
7:10
Pacing
87.2%
WAVA
65.04
Stride(cm)
134
Cals
581
Cadence
168
BPM
158
%MHR
92.8
B/mi
1131
Asc(m)
42
Hillscore
14
Surface
Trail

Notes & Comments

Watford XC#4 - tight chest...
Good running conditions...
Split Summary
===
1) 1km - 3:59(3:59/km) 128/161bpm 6cal 15.09/17.67kmph
2) 1km - 4:29(4:29/km) 161/172bpm 52cal 13.37/16.44kmph
3) 1km - 4:35(4:35/km) 156/162bpm 69cal 13.11/18.21kmph
4) 1km - 4:38(4:38/km) 159/164bpm 71cal 12.96/20.52kmph
5) 1km - 4:26(4:26/km) 160/170bpm 62cal 13.54/17.15kmph
6) 1km - 4:37(4:37/km) 162/166bpm 72cal 13/18.6kmph
7) 1km - 4:43(4:43/km) 162/165bpm 73cal 12.73/15.78kmph
8) 1km - 4:38(4:38/km) 162/167bpm 72cal 12.95/17.39kmph
9) 1km - 4:06(4:06/km) 162/166bpm 64cal 14.64/18.26kmph
10) 0.58km - 2:30(4:18/km) 167/170bpm 40cal 13.94/18.23kmph

3:59 4:29 4:35 4:38 4:26 4:37 4:43 4:38 4:06 2:30

Map

0mi in 0

Multigraph

Pace
Elev
Cadence
Stride
HR
B/mi

Multi Graph Loading...

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.
0.25	1:37	1:37	6:28	97 65-125	626	173 128-184	3/5
0.50	3:10	1:33	6:11	145 128-159	897	169 166-174	0/13
0.75	4:56	1:46	7:03	161 159-164	1136	169 166-174	11/3
1.00	6:47	1:51	7:26	165 161-172	1225	167 164-174	15/1
1.25	8:29	1:42	6:50	155 152-163	1059	167 164-172	5/8
1.50	10:22	1:53	7:30	155 144-162	1163	170 166-172	20/14
1.75	12:07	1:45	7:02	158 155-162	1110	166 162-174	1/10
2.00	13:56	1:48	7:13	158 155-161	1139	170 160-174	15/13
2.25	15:48	1:53	7:31	158 155-160	1188	167 164-172	15/4
2.50	17:46	1:57	7:49	162 156-164	1266	168 166-174	10/13
2.75	19:25	1:40	6:40	160 157-170	1066	167 166-170	3/9
3.00	21:05	1:40	6:40	156 146-159	1040	167 164-172	1/16
3.25	23:10	2:04	8:17	164 158-167	1359	167 160-174	19/4
3.50	25:03	1:53	7:34	161 159-163	1218	168 164-172	8/10
3.75	26:52	1:49	7:17	162 159-165	1180	167 162-172	18/11
4.00	28:56	2:03	8:13	162 160-165	1332	166 160-170	12/13
4.25	30:44	1:49	7:14	162 160-164	1172	166 164-166	6/5
4.50	32:22	1:38	6:32	160 158-162	1046	166 164-168	2/18
4.75	34:33	2:11	8:43	162 157-167	1413	168 164-174	17/4
5.00	36:15	1:42	6:46	163 159-167	1104	163 162-166	5/7
5.25	37:48	1:33	6:12	160 152-163	992	166 164-168	3/18
5.50	39:28	1:40	6:42	162 161-166	1085	167 166-170	4/10
5.75	41:22	1:54	7:36	166 165-167	1262	167 166-170	12/0
5.95	42:39	1:17	6:19	168 166-170	1061	167 124-174	2/2

Further Analysis

Pace Distribution
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Heart Rate Distribution
158 avge / 172 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

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Climb	Gradient	Min/mi
27	3.0%	7:07
20	7.3%	7:46
20	8.0%	8:35
20	6.6%	8:49
19	5.8%	7:49
19	5.5%	7:29

Cadence Distribution
168 avge / 184 max Stride Length: 134cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	99.8	167	5.9	42:34	7:10
Walk	0.2	133	0	5	6:34

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:32	6:09	52.88%	More
800m	3:07	6:15	60.71%	More
1km	3:56	6:20	62.52%	More
Mile	6:44	6:44	62.37%	More
5k	22:04	7:06	64.65%	More
5 miles	36:09	7:14	64.20%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:55	5:55	70.89
5km	20:45	6:41	68.76
5M	35:10	7:02	66.00
10km	44:45	7:12	64.75
10M	1:15:50	7:35	63.13
Half	1:42:17	7:48	61.43
20M	2:43:29	8:10	60.90
Mara	3:40:31	8:25	60.21

Bespoke Fields

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Borg Rating of Perceived Exertion

1 Very Light
2 Light
3 Light
4 Medium
5 Medium
6 Medium
7 Vigorous
8 Vigorous
9 Very Hard
10 Max Effort

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