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Sat 14th Oct 2017 at 2:00pm by Alun

Run > Cross Country
  • breezy
  • warm
  • Time
    40:47
  • Miles
    6.05
  • Min/mi
    6:44
  • Pacing
    90.9%
  • WAVA
    71.53
  • Stride(cm)
    144
  • Cals
    795
  • Cadence
    165
  • BPM
    167
  • %MHR
    95.7
  • B/mi
    1123
  • Asc(m)
    42
  • Hillscore
    5
  • Surface
    Mixed

Notes & Comments

Rather warm, very dry and dusty as well as hard underfoot. No GPS lock for the first few hundred metres but caught up eventually.
Felt good, started steadily and then pushed harder until I started to tire towards the end of the 3rd lap, hanging on at the end and threw up in the finishing funnel after fighting for a place at the death. Hard but fun!

Split Summary
===
1) 0.62m - 4:17(6:53/m) 149/161bpm 68cal 8.71/10.29mph
2) 0.62m - 3:50(6:10/m) 164/166bpm 70cal 9.73/10.4mph
3) 0.62m - 4:05(6:35/m) 168/171bpm 80cal 9.12/10.46mph
4) 0.62m - 4:06(6:36/m) 171/174bpm 83cal 9.09/9.64mph
5) 0.62m - 4:04(6:33/m) 171/174bpm 82cal 9.15/9.85mph
6) 0.62m - 4:18(6:55/m) 171/173bpm 87cal 8.68/9.43mph
7) 0.62m - 4:15(6:50/m) 171/173bpm 86cal 8.78/9.1mph
8) 0.62m - 4:26(7:08/m) 171/174bpm 89cal 8.42/9.35mph
9) 0.62m - 4:27(7:09/m) 171/173bpm 90cal 8.39/9.04mph
10) 0.46m - 2:58(6:31/m) 173/175bpm 60cal 9.21/12.5mph
4:17 3:50 4:05 4:06 4:04 4:18 4:15 4:26 4:27 2:58

Map
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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 1:52 1:52 7:30 130 87-155 974 175 166-186 7/2
0.50 3:34 1:42 6:46 158 155-160 1069 169 166-172 5/4
0.75 5:00 1:26 5:44 160 158-162 917 172 168-176 6/1
1.00 6:34 1:34 6:16 165 163-166 1034 171 170-174 1/7
1.25 8:08 1:34 6:17 163 161-166 1025 169 162-172 2/7
1.50 9:47 1:39 6:37 166 162-171 1097 169 164-174 8/0
1.75 11:30 1:43 6:50 170 169-171 1163 167 164-174 6/6
2.00 13:04 1:34 6:17 170 169-171 1069 168 164-176 4/1
2.25 14:44 1:39 6:38 171 169-173 1133 166 164-170 1/5
2.50 16:22 1:39 6:34 170 167-173 1117 166 164-170 5/6
2.75 17:59 1:36 6:25 171 169-173 1098 167 162-170 1/7
3.00 19:35 1:37 6:27 170 168-172 1095 166 160-168 6/2
3.25 21:23 1:48 7:12 172 170-173 1238 162 160-164 9/0
3.50 23:01 1:38 6:33 172 171-173 1125 166 158-168 1/8
3.75 24:48 1:47 7:07 171 170-172 1218 162 160-166 4/4
4.00 26:30 1:42 6:48 171 169-172 1164 163 158-166 6/1
4.25 28:12 1:42 6:48 171 170-173 1163 163 160-164 0/7
4.50 29:52 1:40 6:39 169 167-171 1123 161 156-164 2/7
4.75 31:44 1:52 7:29 171 168-173 1279 159 156-162 8/0
5.00 33:31 1:47 7:07 172 171-173 1223 160 158-162 6/6
5.25 35:20 1:49 7:15 171 170-172 1240 160 156-164 3/2
5.50 37:07 1:47 7:09 171 169-173 1224 159 156-162 1/5
5.75 38:52 1:45 7:01 172 170-173 1208 160 156-164 5/5
6.00 40:30 1:38 6:31 174 170-175 1133 163 158-168 2/3
6.05 40:45 15 5:14 174 174-175 912 176 166-184 0/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    167 avge / 175 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    15 2.0% 7:13
    15 1.9% 6:26
    15 1.8% 6:44

  • Cadence Distribution

    165 avge / 186 max Stride Length: 144cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 165 6 40:41 6:44
    Still 0.2 - - 4 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:23 5:33 60.15% More
    800m 2:58 5:57 66.06% More
    1km 3:45 6:03 68.41% More
    Mile 6:12 6:12 71.37% More
    5k 20:10 6:29 73.01% More
    5 miles 33:22 6:40 71.94% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:58 5:58 74.11
    5km 20:01 6:27 73.56
    5M 33:16 6:39 72.14
    10km 41:58 6:45 71.40
    10M 1:09:45 6:59 70.52
    Half 1:33:04 7:06 69.75
    20M 2:26:13 7:19 69.42
    Mara 3:15:05 7:27 69.55
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