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Sat 22nd Feb 2025 at 3:00pm by GJRaces

Run > Race
  • Time
    53:31
  • Miles
    7.63
  • Min/mi
    7:01
  • Pacing
    83.6%
  • WAVA
    62.17
  • Stride(cm)
    125
  • Cadence
    183
  • BPM
    181
  • B/mi
    1269
  • Asc(m)
    306
  • Hillscore
    25
  • Surface
    Mixed

Notes & Comments

National xc 2025 at Parliament Hill - 254th
Sunny and mild, only a v slight breeze, vvv muddy underfoot.
Felt good throughout in terms of recent injuries, noticed almost no pains in shins or hamstrings except the tiniest tightness in hams from time to time, but the race was very tough in the muddy conditions

First run in new spikes, same make as the last few pairs, felt good in them. I'd taped them a lot but had no problems during or after. I felt my right heel come out of the shoe once with about half a lap to go but it slipped straight back into place and that was the only time it threatened to come off at all for me today

1) 1m - 6:57(6:57/m) 168/185bpm [1166b/mi] 185/212rpm
2) 1m - 6:27(6:27/m) 177/188bpm [1141b/mi] 185/194rpm
3) 1m - 7:38(7:38/m) 180/186bpm [1370b/mi] 180/192rpm
4) 1m - 6:56(6:56/m) 182/188bpm [1260b/mi] 183/200rpm
5) 1m - 6:40(6:40/m) 188/194bpm [1253b/mi] 184/196rpm
6) 1m - 8:06(8:06/m) 187/193bpm [1512b/mi] 177/194rpm
7) 1m - 7:07(7:07/m) 186/193bpm [1322b/mi] 183/196rpm
8) 0.63m - 3:40(5:49/m) 184/192bpm [1070b/mi] 193/214rpm

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 1:40 1:40 6:42 146 114-163 977 190 178-212 22/0
0.50 3:20 1:40 6:40 171 162-177 1141 185 174-192 8/14
0.75 5:11 1:51 7:22 178 172-182 1311 181 172-188 22/1
1.00 6:53 1:42 6:48 179 172-185 1217 185 178-192 5/12
1.25 8:46 1:53 7:32 184 181-188 1387 182 174-194 14/0
1.50 10:11 1:25 5:39 174 167-186 983 189 182-192 9/5
1.75 11:47 1:36 6:23 173 168-176 1106 185 180-190 1/12
2.00 13:22 1:36 6:23 177 174-182 1130 186 180-194 2/13
2.25 15:23 2:01 8:03 180 177-185 1449 178 164-188 6/15
2.50 17:15 1:52 7:27 180 177-184 1341 179 172-188 24/1
2.75 19:04 1:49 7:18 178 171-184 1298 181 166-192 5/11
3.00 21:01 1:57 7:47 180 172-186 1401 181 166-188 13/8
3.25 22:51 1:50 7:19 179 176-183 1310 179 160-200 18/2
3.50 24:22 1:31 6:04 181 174-186 1098 188 182-196 7/13
3.75 26:05 1:43 6:52 184 179-188 1264 183 168-194 0/16
4.00 27:56 1:51 7:25 183 180-188 1356 181 170-190 17/3
4.25 29:30 1:34 6:16 186 181-190 1165 189 178-196 8/10
4.50 31:03 1:33 6:14 190 187-194 1183 187 180-192 2/11
4.75 32:42 1:39 6:35 190 187-194 1251 184 174-190 4/17
5.00 34:34 1:51 7:26 187 182-191 1389 179 160-188 4/15
5.25 36:44 2:11 8:43 188 185-190 1639 174 164-188 26/0
5.50 38:36 1:51 7:25 188 184-193 1394 179 164-192 7/12
5.75 40:34 1:58 7:53 187 181-193 1475 179 168-194 11/9
6.00 42:42 2:08 8:32 183 179-188 1561 176 150-192 18/4
6.25 44:24 1:42 6:50 184 179-188 1257 186 164-196 11/10
6.50 46:01 1:37 6:27 183 179-186 1181 186 162-192 0/18
6.75 48:05 2:04 8:15 188 186-191 1552 177 154-188 14/6
7.00 49:49 1:44 6:57 187 181-193 1299 184 174-192 16/6
7.25 51:23 1:33 6:14 186 181-190 1159 188 182-192 1/15
7.50 52:50 1:28 5:51 183 176-192 1070 190 174-200 2/28
7.63 53:31 41 5:12 182 179-187 947 206 182-214 0/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    181 avge / 194 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    31 6.9% 6:42
    29 6.6% 8:12
    27 5.7% 8:44
    26 5.9% 7:44
    26 5.9% 7:32
    26 5.3% 8:28

  • Cadence Distribution

    183 avge / 214 max Stride Length: 125cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:14 4:58 61.07% More
    800m 2:52 5:46 60.11% More
    1km 3:38 5:51 62.44% More
    Mile 6:25 6:25 61.39% More
    5k 21:21 6:52 62.01% More
    5 miles 34:32 6:54 62.38% More
    10k 43:49 7:03 61.35% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:13 6:13 63.37
    5km 20:39 6:39 64.08
    5M 34:12 6:50 62.99
    10km 43:03 6:56 62.44
    10M 1:11:17 7:08 61.70
    Half 1:34:55 7:15 61.04
    20M 2:28:38 7:26 60.85
    Mara 3:17:53 7:33 61.02
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