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Sun 26th Nov 2017 at 11:00am by Alun

Run > Cross Country

Kent Fitness League (XC) Oxleas Wood, Eltham

cold

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Time
37:49
Miles
5.25
Min/mi
7:12
Pacing
84.8%
WAVA
66.73
Stride(cm)
137
Cals
683
Cadence
164
BPM
157
%MHR
90.1
B/mi
1129
Asc(m)
42
Hillscore
14
Surface
Mixed

Notes & Comments

Started out quite steadily around the thinning loop then began to push into the main laps. Worked really hard on the flatter sections and pushed up the hills, loads of grip from my 12mm spikes when trail shoes were slipping. Lost a handful of places into the finish but gained plenty more elsewhere. Well pleased with that!
Split Summary
===
1) 0.62m - 4:15(6:50/m) 131/159bpm 74cal 8.79/9.62mph
2) 0.62m - 4:56(7:57/m) 157/164bpm 85cal 7.55/9.58mph
3) 0.62m - 4:23(7:03/m) 162/168bpm 80cal 8.51/9.62mph
4) 0.62m - 4:17(6:54/m) 159/163bpm 76cal 8.69/9.54mph
5) 0.62m - 4:24(7:05/m) 163/169bpm 81cal 8.46/9.48mph
6) 0.62m - 4:55(7:55/m) 162/170bpm 91cal 7.57/9.48mph
7) 0.62m - 4:24(7:04/m) 163/169bpm 81cal 8.48/9.62mph
8) 0.62m - 4:26(7:09/m) 162/166bpm 81cal 8.4/9.83mph
9) 0.28m - 1:48(6:29/m) 167/169bpm 34cal 9.25/9.5mph

4:15 4:56 4:23 4:17 4:24 4:55 4:24 4:26 1:48

Pin Map

0mi in 0

Pace

12%

51%

30%

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	106 75-136	709	169 118-182	6/6
0.50	3:27	1:47	7:08	148 138-159	1057	163 160-166	14/5
0.75	5:07	1:40	6:39	153 150-157	1018	167 160-176	12/10
1.00	7:14	2:06	8:26	154 149-160	1298	161 150-168	13/10
1.25	9:13	1:59	7:58	162 160-164	1289	160 148-170	14/6
1.50	11:11	1:58	7:53	161 157-168	1268	161 152-178	17/13
1.75	12:49	1:38	6:30	164 162-168	1067	168 158-184	3/12
2.00	14:27	1:38	6:31	158 156-161	1030	170 166-178	1/18
2.25	16:05	1:39	6:35	158 156-161	1039	166 164-172	8/10
2.50	17:57	1:52	7:27	162 160-163	1206	161 158-162	9/2
2.75	19:47	1:50	7:21	162 161-163	1191	161 158-162	10/11
3.00	21:29	1:42	6:48	165 162-169	1121	162 158-168	11/14
3.25	23:11	1:42	6:47	160 158-162	1087	166 162-170	14/7
3.50	25:30	2:19	9:17	164 159-169	1522	156 146-164	23/4
3.75	27:22	1:52	7:27	161 157-166	1200	162 152-180	7/15
4.00	29:21	1:59	7:57	164 159-168	1302	157 152-164	15/12
4.25	30:56	1:35	6:18	163 161-164	1028	170 162-184	0/16
4.50	32:32	1:36	6:25	161 160-162	1032	169 164-174	1/12
4.75	34:21	1:49	7:16	161 159-163	1169	162 158-164	12/5
5.00	36:14	1:53	7:32	165 164-166	1242	161 158-162	10/1
5.25	37:48	1:34	6:20	167 163-169	1058	164 160-172	3/15

Heart

157/169max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 40m, Flat prediction 36:37

Elevation Graph

Biggest Climbs (m)	Min/mi
27 7.0%	9:31
26 7.8%	9:17
19 2.8%	7:23
14 4.9%	7:08
14 4.6%	6:57
13 5.8%	6:44
See your biggest climbs

Cadence

164 (184 max) Stride Length: 137cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	165	5.2	37:48	7:12
Walk	0.0	154	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:31	6:07	54.70%	More
800m	3:09	6:19	62.17%	More
1km	4:00	6:26	64.28%	More
Mile	6:44	6:44	65.66%	More
5k	22:07	7:07	66.58%	More
5 miles	36:08	7:14	66.41%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:26	6:26	68.74
5km	21:36	6:57	68.16
5M	35:54	7:11	66.85
10km	45:16	7:17	66.19
10M	1:15:15	7:32	65.36
Half	1:40:24	7:40	64.65
20M	2:37:45	7:53	64.35
Mara	3:30:29	8:02	64.46

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