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Sat 2nd Dec 2017 at 11:00am by Alun

Run > Cross Country
  • Good
  • Time
    35:37
  • Miles
    5.40
  • Min/mi
    6:36
  • Pacing
    92.9%
  • WAVA
    72.91
  • Stride(cm)
    147
  • Cals
    659
  • Cadence
    166
  • BPM
    163
  • %MHR
    93.5
  • B/mi
    1073
  • Asc(m)
    42
  • Surface
    Mixed

Notes & Comments

Kent veterans cross country championships 2017, M50.
Started out hard and tried to hold my pace for as long as possible, worked hard on the flat and took a number of places on the steep ascents and descents.
Really enjoyed the course, thanks to Paul Hills from Dartford Harriers for setting it out.
Split Summary
===
1) 0.62m - 3:43(5:59/m) 152/162bpm 60cal 10.02/12mph
2) 0.62m - 4:08(6:40/m) 162/166bpm 75cal 9.01/9.91mph
3) 0.62m - 3:57(6:21/m) 166/168bpm 76cal 9.44/9.89mph
4) 0.62m - 4:13(6:47/m) 166/169bpm 80cal 8.84/10.67mph
5) 0.62m - 4:07(6:37/m) 164/167bpm 77cal 9.07/9.54mph
6) 0.62m - 4:17(6:54/m) 164/169bpm 80cal 8.7/13.15mph
7) 0.62m - 4:10(6:43/m) 164/167bpm 78cal 8.94/9.39mph
8) 0.62m - 4:11(6:44/m) 165/168bpm 78cal 8.91/9.52mph
9) 0.43m - 2:51(6:35/m) 167/171bpm 55cal 9.12/10.02mph
3:43 4:08 3:57 4:13 4:07 4:17 4:10 4:11 2:51

Map
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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.
0.25 1:25 1:25 5:39 136 96-157 770 184 170-196 1/4
0.50 2:57 1:32 6:09 160 158-161 983 171 168-174 3/3
0.75 4:30 1:33 6:12 161 159-161 999 171 166-174 1/5
1.00 6:12 1:41 6:45 163 160-165 1101 165 156-174 6/6
1.25 7:54 1:42 6:49 164 162-166 1117 166 162-172 12/7
1.50 9:32 1:39 6:35 166 165-168 1092 167 162-174 3/4
1.75 11:06 1:34 6:16 167 166-168 1046 169 164-172 3/3
2.00 12:41 1:35 6:18 165 164-166 1041 169 164-172 2/5
2.25 14:23 1:42 6:49 167 164-169 1138 165 160-170 5/7
2.50 16:06 1:43 6:52 165 164-167 1134 164 160-170 12/7
2.75 17:47 1:41 6:44 164 162-166 1105 164 160-172 3/4
3.00 19:27 1:40 6:41 164 162-165 1095 164 162-168 3/2
3.25 21:04 1:37 6:28 163 162-164 1054 168 164-172 3/6
3.50 22:47 1:43 6:52 165 163-168 1133 164 156-172 5/7
3.75 24:33 1:46 7:04 164 161-167 1158 163 158-166 13/5
4.00 26:16 1:43 6:51 164 162-167 1124 162 158-166 3/6
4.25 27:57 1:41 6:43 164 163-166 1102 163 158-168 3/2
4.50 29:34 1:37 6:29 163 162-164 1056 166 164-168 2/4
4.75 31:18 1:44 6:56 166 164-168 1152 163 156-168 5/6
5.00 33:01 1:43 6:53 165 163-167 1134 162 158-166 12/4
5.25 34:41 1:40 6:40 166 163-169 1108 162 160-166 2/7
5.40 35:35 54 6:09 168 167-170 1032 168 162-178 2/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    163 avge / 170 max Delete HR Trace

  • Cadence Distribution

    166 avge / 196 max Stride Length: 147cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:23 5:35 59.83% More
    800m 2:55 5:53 66.89% More
    1km 3:42 5:57 69.62% More
    Mile 6:11 6:11 71.53% More
    5k 20:07 6:28 73.21% More
    5 miles 33:01 6:36 72.70% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:53 5:53 75.16
    5km 19:44 6:21 74.61
    5M 32:48 6:34 73.17
    10km 41:23 6:40 72.40
    10M 1:08:46 6:53 71.53
    Half 1:31:46 7:00 70.73
    20M 2:24:10 7:13 70.41
    Mara 3:12:22 7:21 70.53
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