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Sun 30th Oct 2016 at 11:00am by Alun
Run > Cross Country
Good
-
Time
39:30
-
Miles
5.58
-
Min/mi
7:05
-
Pacing
85.4%
-
WAVA
67.42
-
Stride(cm)
136
-
Cals
659
-
Cadence
167
-
BPM
157
-
%MHR
90.1
-
B/mi
1110
-
Asc(m)
164
-
Hillscore
14
-
Surface
Trail
Notes & Comments
Kent Fitness League match #1, Knole Park. Second xc race inside 24 hours, legs totally shot to pieces now.
Split Summary
===
1) 0.62m - 4:47(7:41/m) 146/158bpm 70cal 7.8/9.54mph
2) 0.62m - 4:29(7:13/m) 162/165bpm 77cal 8.31/8.75mph
3) 0.62m - 3:52(6:13/m) 164/167bpm 68cal 9.64/14.36mph
4) 0.62m - 4:23(7:04/m) 159/167bpm 74cal 8.5/10.56mph
5) 0.62m - 4:27(7:10/m) 158/164bpm 74cal 8.37/11.52mph
6) 0.62m - 4:49(7:46/m) 161/164bpm 82cal 7.73/8.14mph
7) 0.62m - 4:25(7:06/m) 160/163bpm 75cal 8.45/14.01mph
8) 0.62m - 4:30(7:15/m) 160/166bpm 76cal 8.28/10.25mph
9) 0.61m - 3:47(6:10/m) 158/166bpm 63cal 9.72/10.52mph
4:47 4:29 3:52 4:23 4:27 4:49 4:25 4:30 3:47
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:04 |
2:04 |
8:16 |
121 75-152 |
1000 |
170 118-190 |
8/0 |
0.50 |
3:56 |
1:52 |
7:29 |
155 153-157 |
1161 |
166 160-176 |
19/0 |
0.75 |
5:40 |
1:43 |
6:53 |
158 157-160 |
1088 |
171 164-174 |
9/0 |
1.00 |
7:26 |
1:46 |
7:06 |
162 159-165 |
1150 |
168 164-172 |
11/0 |
1.25 |
9:19 |
1:53 |
7:32 |
163 161-164 |
1228 |
166 164-170 |
13/0 |
1.50 |
11:05 |
1:46 |
7:03 |
165 164-166 |
1164 |
169 166-170 |
11/1 |
1.75 |
12:28 |
1:24 |
5:35 |
162 160-165 |
904 |
173 168-180 |
2/21 |
2.00 |
13:56 |
1:27 |
5:49 |
161 158-165 |
936 |
173 170-174 |
3/13 |
2.25 |
15:52 |
1:56 |
7:44 |
162 158-167 |
1252 |
162 156-168 |
9/6 |
2.50 |
17:38 |
1:46 |
7:05 |
155 151-161 |
1098 |
164 160-170 |
0/10 |
2.75 |
19:02 |
1:24 |
5:37 |
153 152-155 |
859 |
174 168-184 |
0/24 |
3.00 |
21:09 |
2:07 |
8:28 |
161 155-164 |
1362 |
159 152-168 |
17/1 |
3.25 |
23:02 |
1:53 |
7:32 |
160 158-162 |
1206 |
162 158-166 |
9/0 |
3.50 |
24:58 |
1:56 |
7:45 |
161 159-162 |
1247 |
161 158-164 |
11/0 |
3.75 |
26:59 |
2:01 |
8:04 |
162 160-163 |
1307 |
160 158-162 |
12/0 |
4.00 |
28:59 |
1:59 |
7:58 |
162 161-163 |
1290 |
161 160-162 |
13/0 |
4.25 |
30:38 |
1:39 |
6:38 |
158 155-162 |
1048 |
165 160-170 |
4/11 |
4.50 |
32:06 |
1:27 |
5:49 |
159 156-162 |
925 |
171 162-190 |
3/18 |
4.75 |
34:00 |
1:55 |
7:38 |
159 157-165 |
1214 |
164 156-172 |
5/14 |
5.00 |
35:54 |
1:54 |
7:35 |
159 154-165 |
1207 |
163 158-170 |
2/8 |
5.25 |
37:26 |
1:32 |
6:07 |
155 154-157 |
947 |
172 162-184 |
0/25 |
5.50 |
38:57 |
1:32 |
6:06 |
160 157-163 |
977 |
172 166-180 |
1/7 |
5.58 |
39:27 |
30 |
6:23 |
165 164-166 |
1054 |
171 170-174 |
0/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
167 |
5.6 |
39:20 |
7:04 |
Walk |
0.3 |
118 |
0 |
7 |
8:57 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:22 |
5:31 |
60.27% |
More |
800m |
2:50 |
5:41 |
68.58% |
More |
1km |
3:39 |
5:53 |
69.80% |
More |
Mile |
6:25 |
6:25 |
68.23% |
More |
5k |
21:41 |
6:59 |
67.36% |
More |
5 miles |
34:59 |
7:00 |
68.03% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:18 |
6:18 |
69.56 |
5km |
21:08 |
6:48 |
69.11 |
5M |
35:08 |
7:02 |
67.75 |
10km |
44:18 |
7:08 |
67.06 |
10M |
1:13:39 |
7:22 |
66.21 |
Half |
1:38:16 |
7:30 |
65.47 |
20M |
2:34:23 |
7:43 |
65.16 |
Mara |
3:25:59 |
7:52 |
65.26 |
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