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Sun 13th Jan 2019 at 10:00am by Alun

Run > Cross Country
  • Amazing
  • v windy
  • cold
  • Time
    40:33
  • Miles
    6.02
  • Min/mi
    6:44
  • Pacing
    93.5%
  • WAVA
    72.18
  • Stride(cm)
    145
  • Cals
    706
  • Cadence
    165
  • BPM
    159
  • %MHR
    91.4
  • B/mi
    1072
  • Asc(m)
    65
  • Surface
    Mixed

Notes & Comments

Kent Fitness League match 6, Minnis Bay.

Brutal 2.5 miles of headwind on the way out but a great tailwind on the way back. Pushed hard after the first km, took places throughout before entering the final slog through the narrow paths and over the three mounds into the finishing sprint. Managed to jump the first two ditches but no escaping ditch three. 35th overall!

Split Summary
===
1) 0.62m - 4:08(6:39/m) 144/158bpm 62cal 9.02/11.84mph
2) 0.62m - 4:13(6:47/m) 158/164bpm 71cal 8.85/10.12mph
3) 0.62m - 4:20(6:59/m) 162/163bpm 76cal 8.6/8.81mph
4) 0.62m - 4:22(7:02/m) 162/164bpm 78cal 8.53/8.85mph
5) 0.62m - 4:15(6:50/m) 160/163bpm 74cal 8.78/9.08mph
6) 0.62m - 3:58(6:23/m) 160/163bpm 69cal 9.39/9.68mph
7) 0.62m - 4:02(6:30/m) 162/164bpm 71cal 9.24/10.14mph
8) 0.62m - 4:22(7:01/m) 163/165bpm 78cal 8.55/9.83mph
9) 0.62m - 4:13(6:47/m) 163/166bpm 76cal 8.85/9.39mph
10) 0.43m - 2:40(6:15/m) 167/171bpm 51cal 9.6/11.92mph
4:08 4:13 4:20 4:22 4:15 3:58 4:02 4:22 4:13 2:40

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 1:34 1:34 6:15 127 103-156 793 173 120-192 2/2
0.50 3:14 1:40 6:42 155 153-158 1038 166 164-168 1/2
0.75 5:00 1:46 7:04 153 150-157 1082 167 156-178 1/5
1.00 6:41 1:41 6:44 158 154-160 1065 168 164-174 2/2
1.25 8:23 1:42 6:47 162 160-164 1099 168 162-172 2/2
1.50 10:09 1:46 7:05 162 162-163 1147 164 160-170 2/2
1.75 11:53 1:43 6:53 161 161-162 1108 164 162-168 1/1
2.00 13:36 1:44 6:55 162 160-163 1121 164 162-170 2/2
2.25 15:20 1:44 6:56 162 160-164 1122 163 160-168 2/2
2.50 17:09 1:49 7:14 162 160-163 1172 162 160-166 2/1
2.75 18:54 1:45 6:59 162 160-163 1131 163 162-166 2/3
3.00 20:35 1:42 6:47 159 158-161 1079 163 162-166 4/2
3.25 22:15 1:40 6:39 158 157-159 1052 164 160-166 3/2
3.50 23:49 1:34 6:16 161 160-162 1008 167 160-172 2/2
3.75 25:24 1:35 6:19 161 160-162 1017 167 164-170 3/5
4.00 26:59 1:35 6:19 161 159-163 1017 166 162-172 5/4
4.25 28:36 1:37 6:29 162 161-164 1050 165 162-166 3/4
4.50 30:30 1:54 7:35 163 160-165 1236 160 152-164 2/4
4.75 32:12 1:43 6:51 163 161-165 1116 160 156-164 4/1
5.00 33:51 1:38 6:33 162 161-164 1061 163 158-166 2/5
5.25 35:32 1:42 6:47 163 160-165 1107 162 156-168 3/2
5.50 37:16 1:44 6:55 164 161-166 1134 160 152-168 7/2
5.75 38:53 1:37 6:27 166 164-168 1070 164 160-166 3/1
6.00 40:26 1:33 6:13 168 166-170 1044 168 156-194 3/4
6.02 40:33 7 5:55 171 171-171 1012 174 174-174 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    159 avge / 171 max Delete HR Trace

  • Cadence Distribution

    165 avge / 194 max Stride Length: 145cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 164 6 40:28 6:44
    Walk 0.2 120 0 5 6:39

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:32 6:09 54.72% More
    800m 3:07 6:16 63.21% More
    1km 3:54 6:17 66.44% More
    Mile 6:21 6:21 70.36% More
    5k 20:32 6:37 72.29% More
    5 miles 33:44 6:45 71.76% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:58 5:58 74.80
    5km 20:01 6:27 74.15
    5M 33:15 6:39 72.79
    10km 41:57 6:45 72.04
    10M 1:09:43 6:58 71.18
    Half 1:33:01 7:06 70.40
    20M 2:26:09 7:18 70.08
    Mara 3:15:00 7:27 70.22

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