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Sun 23rd Feb 2025 at 11:00am by Alun

Run > Cross Country
  • Good
  • breezy
  • Time
    34:18
  • Miles
    5.10
  • Min/mi
    6:44
  • Pacing
    92.4%
  • WAVA
    75.78
  • Stride(cm)
    150
  • Cals
    563
  • Watts
    441
  • Cadence
    159
  • BPM
    151
  • %MHR
    87.1
  • B/mi
    1019
  • Asc(m)
    86
  • Hillscore
    5
  • Surface
    Mixed

Notes & Comments

Final KFL of the season. Cautious start until I'd worked out what shape my legs were in, they seemed to be responsive and so I went for it.
Moved through the field, pushed hard up the climbs and opened my stride on the flatter and downhill sections. Started to suffer in the final kilometre and lost two of the places that I'd gained but very happy with my race after a very heavy weekend. 34th in 34:18, 2nd in my age group

One more cross country race in March if I enter the British Masters' Championships, otherwise it's all over until the Autumn..

1) 0.62mi - 4:10(6:42/mi) 133/146bpm [891b/mi] 60cal 438/647W
2) 0.62mi - 4:16(6:53/mi) 147/151bpm [1011b/mi] 69cal 412/547W
3) 0.62mi - 4:02(6:30/mi) 152/158bpm [987b/mi] 67cal 447/628W
4) 0.62mi - 4:14(6:49/mi) 156/160bpm [1063b/mi] 72cal 484/608W
5) 0.62mi - 4:03(6:31/mi) 154/157bpm [1004b/mi] 68cal 471/514W
6) 0.62mi - 3:58(6:23/mi) 155/159bpm [990b/mi] 67cal 398/452W
7) 0.62mi - 4:14(6:48/mi) 157/160bpm [1068b/mi] 71cal 442/586W
8) 0.62mi - 4:33(7:20/mi) 156/161bpm [1143b/mi] 75cal 436/577W
9) 0.13mi - 51(6:39/mi) 158/160bpm [1050b/mi] 14cal 427/448W
4:10 4:16 4:02 4:14 4:03 3:58 4:14 4:33 51

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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. Power Watts Watts Ascent mtrs Asc.
0.25 1:38 1:38 6:31 120 66-139 782 166 158-190 477 73-647 5/1
0.50 3:23 1:45 7:00 141 138-144 987 160 156-166 392 340-482 2/4
0.75 4:59 1:37 6:27 145 142-148 935 162 158-170 475 435-534 5/3
1.00 6:44 1:45 7:00 148 145-151 1036 160 148-166 421 343-547 4/3
1.25 8:28 1:44 6:55 145 142-150 1003 162 148-170 369 264-452 2/7
1.50 10:03 1:35 6:21 150 144-153 953 164 160-168 462 380-577 6/7
1.75 11:43 1:40 6:40 152 147-158 1013 163 158-168 451 336-628 12/8
2.00 13:24 1:40 6:40 155 151-158 1034 161 158-168 437 363-576 8/6
2.25 15:11 1:48 7:10 158 155-160 1133 158 154-162 480 394-608 14/2
2.50 16:48 1:37 6:26 154 152-157 992 162 158-166 503 453-556 5/3
2.75 18:26 1:38 6:33 155 153-157 1017 159 158-162 482 450-514 5/2
3.00 20:05 1:39 6:37 154 152-156 1018 158 156-160 481 447-508 3/1
3.25 21:37 1:32 6:08 152 147-155 933 161 158-164 393 357-442 0/17
3.50 23:15 1:38 6:30 156 149-159 1014 161 156-166 418 352-452 3/6
3.75 24:51 1:36 6:25 157 155-159 1007 160 156-164 392 344-443 1/8
4.00 26:34 1:43 6:53 157 154-160 1081 159 150-166 405 344-471 6/3
4.25 28:14 1:39 6:38 157 153-159 1041 158 150-170 431 313-573 7/13
4.50 29:58 1:44 6:56 155 152-158 1074 155 152-158 463 323-586 8/6
4.75 31:45 1:47 7:09 155 153-157 1107 155 152-158 463 372-536 7/1
5.00 33:42 1:58 7:50 157 155-161 1231 152 142-158 430 370-577 6/4
5.10 34:21 39 6:34 158 156-160 1038 155 152-158 429 397-448 1/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    151 avge / 161 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    21 3.7% 7:09
    13 2.0% 7:27
    12 5.8% 7:00

  • Cadence Distribution

    159 avge / 190 max Stride Length: 150cm

  • Power Distribution

    441W (647 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:31 6:05 57.54% More
    800m 3:08 6:17 66.22% More
    1km 3:55 6:19 69.54% More
    Mile 6:24 6:24 73.80% More
    5k 20:25 6:34 76.42% More
    5 miles 33:42 6:44 75.64% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:01 6:01 78.53
    5km 20:12 6:30 77.24
    5M 33:35 6:43 75.91
    10km 42:21 6:49 75.23
    10M 1:10:24 7:02 74.42
    Half 1:33:56 7:10 73.66
    20M 2:27:35 7:23 73.45
    Mara 3:16:54 7:31 73.67

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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