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Sat 13th Oct 2018 at 2:00pm by Alun

Run > Cross Country
  • warm
  • Time
    47:24
  • Miles
    6.31
  • Min/mi
    7:31
  • Pacing
    86.6%
  • WAVA
    64.74
  • Stride(cm)
    134
  • Cals
    846
  • Cadence
    160
  • BPM
    163
  • %MHR
    93.8
  • B/mi
    1226
  • Asc(m)
    187
  • Hillscore
    17
  • Surface
    Mixed

Notes & Comments

Horrible race, too hot for cross country. Left foot really hurts and I really struggled, not sure why, perhaps I've picked up a virus? Hopefully I'll be fitter for the next race in a fortnight.

Split Summary
===
1) 0.62m - 4:00(6:27/m) 158/167bpm 66cal 9.31/10.37mph
2) 0.62m - 4:06(6:37/m) 164/169bpm 73cal 9.08/9.98mph
3) 0.62m - 4:25(7:06/m) 166/171bpm 82cal 8.45/9.64mph
4) 0.62m - 4:24(7:04/m) 166/171bpm 80cal 8.49/9.37mph
5) 0.62m - 4:59(8:02/m) 166/170bpm 92cal 7.48/9.2mph
6) 0.62m - 4:45(7:39/m) 164/168bpm 85cal 7.84/8.14mph
7) 0.62m - 4:54(7:53/m) 163/168bpm 86cal 7.61/8.77mph
8) 0.62m - 4:54(7:54/m) 162/165bpm 84cal 7.6/8.47mph
9) 0.62m - 5:21(8:37/m) 167/169bpm 100cal 6.97/7.62mph
10) 0.62m - 4:51(7:48/m) 163/168bpm 85cal 7.69/8.75mph
11) 0.1m - 44(7:11/m) 167/171bpm 13cal 8.35/8.68mph
4:00 4:06 4:25 4:24 4:59 4:45 4:54 4:54 5:21 4:51 44
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

2% 12% 29% 36% 22%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 1:39 1:39 6:35 142 106-164 936 171 118-194 13/3
0.50 3:16 1:37 6:27 163 161-166 1052 168 162-172 9/7
0.75 4:45 1:29 5:56 165 163-167 979 168 164-174 1/14
1.00 6:18 1:33 6:14 162 161-165 1009 168 164-170 1/8
1.25 8:10 1:52 7:28 165 163-170 1232 164 158-170 21/4
1.50 10:05 1:55 7:40 170 168-171 1304 159 154-162 12/4
1.75 11:47 1:42 6:46 165 160-169 1117 164 160-170 2/12
2.00 13:34 1:47 7:10 162 159-166 1160 161 156-168 11/10
2.25 15:22 1:48 7:12 168 164-170 1210 160 156-164 8/7
2.50 17:01 1:39 6:35 164 163-165 1079 164 162-168 0/13
2.75 18:52 1:51 7:25 164 162-166 1216 161 156-166 7/7
3.00 21:00 2:08 8:33 168 165-169 1435 154 150-158 22/5
3.25 23:00 2:00 7:59 167 165-169 1333 154 152-158 8/1
3.50 24:56 1:56 7:44 164 162-166 1269 157 154-162 1/0
3.75 26:49 1:53 7:32 163 161-165 1229 158 156-162 1/5
4.00 28:36 1:47 7:06 160 157-164 1137 159 154-164 0/18
4.25 30:44 2:08 8:32 164 159-168 1399 155 150-158 14/3
4.50 32:39 1:55 7:40 163 159-167 1249 156 152-160 4/11
4.75 34:31 1:52 7:28 162 159-164 1210 158 154-162 1/9
5.00 36:45 2:15 8:59 162 160-166 1455 155 152-160 15/6
5.25 39:03 2:17 9:09 167 166-168 1529 153 150-156 12/4
5.50 41:06 2:03 8:12 167 166-169 1370 156 152-158 5/1
5.75 43:10 2:05 8:19 166 164-167 1380 155 154-156 1/2
6.00 45:12 2:01 8:05 163 162-164 1318 155 152-158 2/6
6.25 46:56 1:44 6:58 162 159-166 1128 161 158-164 2/18
6.31 47:23 27 7:09 170 169-171 1216 161 160-162 5/0

Heart

163/171max
  • Show Beats/Mile

Elevation

Asc 187m, Range 34m, Flat prediction 44:38
Elevation Graph
Biggest Climbs (m) Min/mi
21 8.2% 7:16
21 8.1% 8:33
21 7.1% 9:49
19 3.9% 8:18
19 4.5% 7:37
18 1.8% 7:59
See your biggest climbs

Cadence

160 (194 max) Stride Length: 134cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.9 160 6.3 47:19 7:30
Walk 0.1 118 0 4 6:49

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:27 5:51 57.46% More
800m 3:01 6:04 65.42% More
1km 3:49 6:09 67.88% More
Mile 6:16 6:16 71.15% More
5k 21:54 7:03 67.78% More
5 miles 36:46 7:21 65.84% More
10k 46:38 7:30 64.80% More

Predictions

Dist Time Per Mile WAVA
1M 6:38 6:38 67.28
5km 22:15 7:10 66.71
5M 36:58 7:24 65.47
10km 46:38 7:30 64.80
10M 1:17:30 7:45 64.03
Half 1:43:24 7:54 63.33
20M 2:42:28 8:07 63.05
Mara 3:36:47 8:16 63.17
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