Sun 29th Sep 2019 at 12:00pm by alpenrose
Run > Race
- windy
- warm
-
Time
43:12
-
Miles
3.66
-
Min/mi
11:48
-
Pacing
85%
-
WAVA
52.63
-
Stride(cm)
81
-
Cals
415
-
Cadence
168
-
BPM
153
-
%MHR
89.3
-
B/mi
1802
-
Asc(m)
85
-
Hillscore
1
-
Surface
Trail
Notes & Comments
3 comments
Wessex League XC race 1 - Canford Heath.
Official time: 43.12
Split Summary
===
1) 1m - 11:25(11:25/m) 144/155bpm 102cal 5.25/7.43mph
2) 1m - 11:48(11:48/m) 156/161bpm 116cal 5.08/6.24mph
3) 1m - 12:19(12:19/m) 159/165bpm 123cal 4.87/6.03mph
4) 0.66m - 7:40(11:37/m) 161/167bpm 74cal 5.17/6.2mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:10 |
1:10 |
9:17 |
102 77-126 |
946 |
175 118-190 |
1/2 |
0.25 |
2:30 |
1:20 |
10:43 |
140 127-147 |
1500 |
174 170-176 |
2/2 |
0.38 |
3:56 |
1:26 |
11:27 |
148 148-149 |
1694 |
170 164-174 |
1/1 |
0.50 |
5:22 |
1:26 |
11:27 |
150 149-153 |
1718 |
171 168-172 |
3/1 |
0.63 |
6:48 |
1:26 |
11:29 |
153 151-154 |
1758 |
172 170-174 |
4/0 |
0.75 |
8:33 |
1:46 |
14:05 |
151 148-153 |
2126 |
164 128-172 |
5/3 |
0.88 |
9:58 |
1:25 |
11:19 |
147 145-148 |
1664 |
172 168-174 |
1/7 |
1.00 |
11:25 |
1:26 |
11:30 |
151 148-153 |
1736 |
171 168-176 |
1/3 |
1.13 |
12:51 |
1:27 |
11:33 |
157 154-158 |
1812 |
169 164-174 |
5/4 |
1.25 |
14:15 |
1:24 |
11:09 |
157 156-159 |
1752 |
172 170-174 |
3/2 |
1.38 |
15:34 |
1:19 |
10:36 |
156 155-157 |
1653 |
173 170-178 |
1/3 |
1.50 |
17:07 |
1:33 |
12:21 |
158 156-160 |
1952 |
171 164-174 |
2/1 |
1.63 |
18:29 |
1:22 |
10:53 |
158 157-159 |
1721 |
171 170-172 |
3/2 |
1.75 |
19:56 |
1:27 |
11:36 |
157 156-160 |
1820 |
171 168-172 |
5/1 |
1.88 |
21:48 |
1:52 |
14:59 |
154 149-161 |
2308 |
161 110-250 |
5/3 |
2.00 |
23:13 |
1:25 |
11:17 |
150 146-154 |
1692 |
172 168-176 |
1/7 |
2.13 |
24:38 |
1:25 |
11:24 |
158 155-161 |
1800 |
168 166-170 |
1/2 |
2.25 |
26:13 |
1:35 |
12:42 |
158 156-163 |
2007 |
153 118-174 |
6/4 |
2.38 |
27:35 |
1:22 |
10:54 |
161 157-163 |
1756 |
170 168-172 |
3/1 |
2.50 |
28:58 |
1:22 |
10:59 |
160 159-162 |
1758 |
171 168-172 |
1/4 |
2.63 |
30:25 |
1:27 |
11:38 |
162 160-164 |
1884 |
171 168-172 |
1/1 |
2.75 |
31:58 |
1:33 |
12:23 |
160 159-161 |
1983 |
161 114-174 |
3/1 |
2.88 |
33:35 |
1:37 |
12:59 |
159 158-160 |
2064 |
165 126-172 |
5/1 |
3.00 |
35:32 |
1:57 |
15:32 |
156 152-159 |
2423 |
151 110-174 |
5/3 |
3.13 |
36:51 |
1:19 |
10:34 |
156 153-160 |
1649 |
171 168-174 |
1/7 |
3.25 |
38:24 |
1:33 |
12:27 |
162 159-164 |
2017 |
167 164-170 |
1/3 |
3.38 |
40:06 |
1:41 |
13:31 |
158 156-164 |
2137 |
151 118-172 |
6/4 |
3.50 |
41:32 |
1:26 |
11:32 |
162 158-164 |
1867 |
169 166-172 |
3/1 |
3.63 |
42:52 |
1:20 |
10:39 |
163 162-165 |
1737 |
171 168-174 |
1/4 |
3.66 |
43:12 |
20 |
9:22 |
167 166-167 |
1565 |
171 170-172 |
0/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:27 |
9:50 |
44.64% |
More |
800m |
5:17 |
10:38 |
48.74% |
More |
1km |
6:43 |
10:49 |
49.48% |
More |
Mile |
11:22 |
11:22 |
48.37% |
More |
5k |
36:35 |
11:47 |
52.48% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:50 |
9:50 |
55.88 |
5km |
35:50 |
11:32 |
53.58 |
5M |
1:01:40 |
12:20 |
51.01 |
10km |
1:19:01 |
12:43 |
49.94 |
10M |
2:15:57 |
13:36 |
48.06 |
Half |
3:05:00 |
14:07 |
46.25 |
20M |
4:59:45 |
14:59 |
45.20 |
Mara |
6:47:52 |
15:34 |
44.18 |
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Well done. X
That’s a great XC run
Thanks ladies.