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Sun 13th Jan 2019 at 10:00am by Alun

Run > Cross Country
  • Amazing
  • v windy
  • cold
  • Time
    40:33
  • Miles
    6.02
  • Min/mi
    6:44
  • Pacing
    93.5%
  • WAVA
    72.18
  • Stride(cm)
    145
  • Cals
    706
  • Cadence
    165
  • BPM
    159
  • %MHR
    91.4
  • B/mi
    1072
  • Asc(m)
    65
  • Surface
    Mixed

Notes & Comments

Kent Fitness League match 6, Minnis Bay.

Brutal 2.5 miles of headwind on the way out but a great tailwind on the way back. Pushed hard after the first km, took places throughout before entering the final slog through the narrow paths and over the three mounds into the finishing sprint. Managed to jump the first two ditches but no escaping ditch three. 35th overall!

Split Summary
===
1) 0.62m - 4:08(6:39/m) 144/158bpm 62cal 9.02/11.84mph
2) 0.62m - 4:13(6:47/m) 158/164bpm 71cal 8.85/10.12mph
3) 0.62m - 4:20(6:59/m) 162/163bpm 76cal 8.6/8.81mph
4) 0.62m - 4:22(7:02/m) 162/164bpm 78cal 8.53/8.85mph
5) 0.62m - 4:15(6:50/m) 160/163bpm 74cal 8.78/9.08mph
6) 0.62m - 3:58(6:23/m) 160/163bpm 69cal 9.39/9.68mph
7) 0.62m - 4:02(6:30/m) 162/164bpm 71cal 9.24/10.14mph
8) 0.62m - 4:22(7:01/m) 163/165bpm 78cal 8.55/9.83mph
9) 0.62m - 4:13(6:47/m) 163/166bpm 76cal 8.85/9.39mph
10) 0.43m - 2:40(6:15/m) 167/171bpm 51cal 9.6/11.92mph
4:08 4:13 4:20 4:22 4:15 3:58 4:02 4:22 4:13 2:40

Map
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0mi in 0

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.49 10:00 10:00 6:43 150 103-164 1008 168 120-192 11/16
2.92 20:00 10:00 7:00 161 159-164 1126 163 160-170 11/11
4.45 30:00 10:00 6:32 161 157-164 1051 165 156-172 20/21
5.92 40:00 10:00 6:47 164 160-168 1112 161 152-168 23/14
6.02 40:33 33 5:44 169 168-171 970 177 162-194 0/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    159 avge / 171 max Delete HR Trace

  • Cadence Distribution

    165 avge / 194 max Stride Length: 145cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 164 6 40:28 6:44
    Walk 0.2 120 0 5 6:39

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:32 6:09 54.72% More
    800m 3:07 6:16 63.21% More
    1km 3:54 6:17 66.44% More
    Mile 6:21 6:21 70.36% More
    5k 20:32 6:37 72.29% More
    5 miles 33:44 6:45 71.76% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:58 5:58 74.80
    5km 20:01 6:27 74.15
    5M 33:15 6:39 72.79
    10km 41:57 6:45 72.04
    10M 1:09:43 6:58 71.18
    Half 1:33:01 7:06 70.40
    20M 2:26:09 7:18 70.08
    Mara 3:15:00 7:27 70.22

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