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Sun 4th Feb 2018 at 11:00am by Alun

Run > Cross Country

Kent Fitness League (XC) Rough Common, Canterbury

Amazing
locusts
breezy
v cold

Follow User
0 👍

Time
34:09
Miles
5.11
Min/mi
6:41
Pacing
91.3%
WAVA
71.83
Stride(cm)
142
Cals
603
Cadence
169
BPM
152
%MHR
87.3
B/mi
1015
Asc(m)
42
Hillscore
3
Surface
Mixed

Notes & Comments

KFL match #7, Rough Common.
Started slowly and built my pace up in the start / finish field, pushed hard through the woods and took places throughout.
Hanging on a bit at the death but very happy wiith my race, time and finish placing!
Split Summary
===
1) 0.62m - 4:04(6:32/m) 123/148bpm 61cal 9.18/11mph
2) 0.62m - 4:18(6:55/m) 151/157bpm 77cal 8.67/9.71mph
3) 0.62m - 4:11(6:43/m) 157/162bpm 73cal 8.93/12.84mph
4) 0.62m - 4:22(7:01/m) 158/163bpm 79cal 8.55/9.85mph
5) 0.62m - 4:01(6:28/m) 159/161bpm 73cal 9.27/9.5mph
6) 0.62m - 4:00(6:26/m) 157/160bpm 71cal 9.33/9.91mph
7) 0.62m - 4:12(6:46/m) 158/162bpm 76cal 8.87/9.46mph
8) 0.62m - 4:15(6:51/m) 161/163bpm 79cal 8.76/9.23mph
9) 0.14m - 0:47(5:34/m) 162/163bpm 14cal 10.79/14.28mph

4:04 4:18 4:11 4:22 4:01 4:00 4:12 4:15 0:47

Pin Map

KFL Rough Common

0mi in 0

Pace

35%

56%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:37	1:37	6:26	102 73-121	657	177 162-188	7/3
0.50	3:17	1:40	6:41	131 121-144	876	171 168-174	3/5
0.75	4:51	1:34	6:17	147 144-150	924	173 168-176	1/4
1.00	6:33	1:42	6:49	152 147-157	1035	170 168-176	7/2
1.25	8:24	1:50	7:22	151 148-155	1112	168 154-176	1/9
1.50	10:03	1:39	6:36	156 153-158	1029	171 164-180	7/8
1.75	11:46	1:43	6:51	156 152-161	1070	170 164-174	14/9
2.00	13:29	1:43	6:53	158 154-162	1087	168 164-170	5/7
2.25	15:22	1:53	7:31	160 158-163	1204	163 158-168	13/1
2.50	16:59	1:37	6:29	157 156-160	1019	169 164-174	5/3
2.75	18:36	1:37	6:27	160 160-161	1031	169 166-172	6/3
3.00	20:14	1:38	6:34	158 157-160	1036	168 164-170	5/2
3.25	21:46	1:32	6:10	156 151-159	962	171 168-174	0/16
3.50	23:24	1:38	6:31	156 152-160	1017	168 164-174	3/4
3.75	25:03	1:39	6:34	159 158-160	1044	169 164-172	3/8
4.00	26:43	1:40	6:39	157 155-159	1044	169 164-172	6/8
4.25	28:26	1:44	6:55	159 154-162	1101	167 164-174	11/15
4.50	30:06	1:40	6:39	159 156-162	1058	168 162-174	9/8
4.75	31:53	1:47	7:09	161 160-162	1151	165 162-166	10/1
5.00	33:32	1:39	6:35	162 161-163	1067	166 160-174	6/2
5.11	34:08	36	5:33	162 162-163	900	177 172-188	2/4

Heart

152/163max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 31m, Flat prediction 33:42

Elevation Graph

Biggest Climbs (m)	Min/mi
19 3.3%	7:23
15 2.4%	7:03
See your biggest climbs

Cadence

169 (188 max) Stride Length: 142cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	169	5.1	34:08	6:41
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:29	5:58	56.02%	More
800m	3:08	6:18	62.42%	More
1km	3:57	6:21	65.17%	More
Mile	6:23	6:23	69.23%	More
5k	20:40	6:39	71.26%	More
5 miles	33:28	6:42	71.71%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:59	5:59	73.91
5km	20:04	6:28	73.37
5M	33:22	6:40	71.93
10km	42:05	6:46	71.20
10M	1:09:57	7:00	70.32
Half	1:33:19	7:07	69.56
20M	2:26:38	7:20	69.22
Mara	3:15:38	7:28	69.35

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