Sat 24th Feb 2018 at 3:00pm by Alun

Run > Cross Country
  • Amazing
  • breezy
  • v cold
  • Time
    57:29
  • Miles
    7.33
  • Min/mi
    7:51
  • Pacing
    82%
  • WAVA
    62.11
  • Stride(cm)
    128
  • Cals
    1030
  • Cadence
    161
  • BPM
    158
  • %MHR
    90.9
  • B/mi
    1240
  • Asc(m)
    42
  • Hillscore
    23
  • Surface
    Mixed

Notes & Comments

English Cross Country Championships 2018.

Wow, that was tough, a mixture of wet gloopy mud, thick sticky mud and hills, not to mention the continuous icy wind blasting in from the continent. 1368th out of 2328, happy with that!
A great experience!

Split Summary
===
1) 0.62m - 5:29(8:49/m) 142/164bpm 85cal 6.8/10.33mph
2) 0.62m - 4:57(7:58/m) 159/166bpm 87cal 7.53/10.18mph
3) 0.62m - 4:18(6:55/m) 159/166bpm 76cal 8.68/10mph
4) 0.62m - 4:57(7:58/m) 165/171bpm 95cal 7.54/8.6mph
5) 0.62m - 5:11(8:21/m) 164/168bpm 98cal 7.18/8.62mph
6) 0.62m - 4:40(7:31/m) 161/166bpm 85cal 7.98/9.18mph
7) 0.62m - 4:18(6:55/m) 159/164bpm 77cal 8.68/9.18mph
8) 0.62m - 5:21(8:37/m) 162/169bpm 98cal 6.96/9.18mph
9) 0.62m - 5:27(8:46/m) 162/167bpm 99cal 6.85/8.04mph
10) 0.62m - 4:40(7:31/m) 160/168bpm 83cal 7.98/8.91mph
11) 0.62m - 5:09(8:17/m) 160/166bpm 93cal 7.24/8.62mph
12) 0.5m - 3:04(6:09/m) 159/164bpm 54cal 9.76/10.48mph
5:29 4:57 4:18 4:57 5:11 4:40 4:18 5:21 5:27 4:40 5:09 3:04
Pin Map
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0mi in 0

Pace

9% 14% 25% 33% 18% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:30 2:30 10:00 122 78-152 1221 165 118-182 26/0
0.50 4:26 1:56 7:44 151 147-159 1168 171 142-184 4/15
0.75 6:30 2:04 8:16 162 159-165 1339 159 152-168 22/1
1.00 8:48 2:17 9:10 155 142-163 1420 161 118-168 16/2
1.25 10:28 1:40 6:41 159 157-163 1062 166 162-172 2/12
1.50 12:11 1:43 6:51 157 153-160 1077 166 154-174 2/19
1.75 13:53 1:43 6:51 160 154-165 1095 165 158-172 10/9
2.00 15:53 2:00 7:59 164 161-168 1309 160 154-164 10/8
2.25 17:51 1:58 7:53 166 160-170 1308 157 152-164 13/10
2.50 19:49 1:57 7:49 164 161-167 1283 160 156-166 5/8
2.75 22:03 2:15 8:59 166 164-168 1490 155 152-160 22/0
3.00 24:07 2:04 8:17 163 159-167 1349 159 152-166 10/8
3.25 25:48 1:40 6:41 157 155-160 1050 163 160-168 0/18
3.50 27:43 1:55 7:41 162 157-166 1245 158 150-166 10/6
3.75 29:42 1:59 7:56 163 159-166 1293 158 152-164 12/5
4.00 31:29 1:47 7:09 161 157-163 1152 163 160-166 5/9
4.25 33:12 1:43 6:52 159 157-160 1091 164 160-170 3/13
4.50 35:01 1:49 7:17 157 154-161 1144 164 156-172 9/11
4.75 37:01 1:59 7:57 160 158-164 1273 157 150-162 5/15
5.00 39:24 2:23 9:31 164 158-169 1562 152 142-160 19/4
5.25 41:25 2:02 8:07 160 156-164 1299 156 150-160 5/12
5.50 43:50 2:25 9:39 163 158-167 1572 153 148-158 21/0
5.75 46:01 2:11 8:43 163 159-168 1420 156 152-160 12/2
6.00 47:44 1:43 6:52 159 154-165 1093 161 158-162 0/18
6.25 49:37 1:53 7:31 159 154-162 1195 158 152-164 3/11
6.50 51:51 2:14 8:56 164 160-166 1466 153 148-158 18/4
6.75 53:49 1:58 7:53 158 156-160 1246 159 156-162 8/8
7.00 55:33 1:44 6:55 157 154-159 1085 164 162-166 4/7
7.25 57:00 1:28 5:51 159 157-161 930 168 116-184 0/31
7.33 57:31 31 6:06 163 161-164 995 173 172-174 1/0

Heart

158/170max
  • Show Beats/Mile

Elevation

Asc 42m, Range 62m, Flat prediction 54:57
Elevation Graph
Biggest Climbs (m) Min/mi
34 5.0% 8:26
34 4.3% 9:04
31 11.5% 7:58
25 8.4% 7:31
25 6.2% 7:11
24 5.1% 9:41
See your biggest climbs

Cadence

161 (184 max) Stride Length: 128cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 98.7 161 7.3 56:47 7:49
Walk 1.3 128 0.1 44 11:05

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:24 5:36 59.63% More
800m 3:03 6:09 63.95% More
1km 3:55 6:18 65.00% More
Mile 6:57 6:57 62.19% More
5k 23:18 7:30 63.21% More
5 miles 38:50 7:46 61.76% More
10k 47:51 7:42 62.61% More

Predictions

Dist Time Per Mile WAVA
1M 6:51 6:51 63.16
5km 22:59 7:24 64.07
5M 38:12 7:38 62.80
10km 48:11 7:45 62.18
10M 1:20:06 8:01 61.84
Half 1:46:52 8:09 60.86
20M 2:47:54 8:24 61.39
Mara 3:44:01 8:33 61.35
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