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Sun 4th Feb 2018 at 11:00am by Alun
Run > Cross Country
Amazing
locusts
breezy
v cold
-
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
-
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 |
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 |
Cadence
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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