Sun 3rd Nov 2019 at 11:00am by Alun

Run > Cross Country

Kent Fitness League (XC) Knole Park, Sevenoaks

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breezy

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Time
41:26
Miles
6.27
Min/mi
6:36
Pacing
85%
WAVA
74.27
Stride(cm)
145
Cals
759
Cadence
168
BPM
163
%MHR
93.4
B/mi
1074
Asc(m)
174
Hillscore
16
Surface
Grass

Notes & Comments

Kent Fitness League match #1, Knole Park.

First race of the new season and a new course with extra hills for good measure, just avoided throwing up at the top of the steep climb, slowed right down for 20-30 seconds, regrouped and got back onto the small group in front, just enough for a little burn up into the finish.

Split Summary
===
1) 0.62m - 4:13(6:48/m) 144/166bpm 64cal
2) 0.62m - 3:40(5:54/m) 168/178bpm 70cal
3) 0.62m - 3:32(5:41/m) 162/168bpm 63cal
4) 0.62m - 4:17(6:53/m) 168/175bpm 82cal
5) 0.62m - 4:16(6:52/m) 166/173bpm 80cal
6) 0.62m - 4:55(7:55/m) 168/173bpm 95cal
7) 0.62m - 3:50(6:10/m) 162/167bpm 69cal
8) 0.62m - 4:00(6:27/m) 165/169bpm 74cal
9) 0.62m - 4:50(7:47/m) 165/169bpm 90cal
10) 0.62m - 3:35(5:46/m) 166/170bpm 67cal
11) 0.06m - 17(4:39/m) 166/167bpm 5cal

4:13 3:40 3:32 4:17 4:16 4:55 3:50 4:00 4:50 3:35 17

Pin Map

0mi in 0

Pace

14%

25%

43%

17%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:36	1:36	6:25	119 79-154	764	176 166-190	11/0
0.50	3:23	1:47	7:07	159 154-165	1131	166 164-166	12/0
0.75	5:05	1:42	6:48	166 159-178	1129	168 166-172	13/0
1.00	6:34	1:29	5:57	169 164-176	1004	172 166-178	3/11
1.25	7:55	1:21	5:25	167 158-175	905	180 174-196	3/17
1.50	9:20	1:24	5:36	161 159-167	903	177 176-180	0/16
1.75	10:46	1:26	5:45	163 161-168	939	174 172-176	0/13
2.00	12:20	1:34	6:17	162 160-166	1019	172 166-178	2/10
2.25	14:13	1:53	7:30	170 166-175	1275	161 156-168	18/0
2.50	15:46	1:33	6:12	168 164-170	1041	168 162-178	4/7
2.75	17:19	1:33	6:13	166 161-173	1033	171 166-180	5/12
3.00	19:11	1:52	7:28	165 162-167	1231	163 160-166	14/0
3.25	21:06	1:55	7:38	169 167-170	1291	161 158-166	18/0
3.50	23:28	2:22	9:28	170 168-173	1608	155 148-162	22/2
3.75	25:02	1:35	6:19	162 158-168	1024	166 148-174	1/6
4.00	26:34	1:32	6:06	162 158-167	989	168 164-172	0/12
4.25	28:06	1:32	6:08	162 158-165	992	168 164-174	0/7
4.50	29:44	1:38	6:34	164 162-165	1077	167 164-174	3/5
4.75	31:23	1:39	6:36	165 162-168	1088	165 160-172	2/5
5.00	32:57	1:34	6:14	164 161-167	1024	170 166-174	3/7
5.25	34:54	1:57	7:47	165 162-167	1285	161 158-166	14/0
5.50	36:54	2:00	8:00	164 162-168	1312	159 156-162	15/0
5.75	38:29	1:35	6:20	168 165-169	1064	164 158-170	3/10
6.00	39:55	1:27	5:47	164 163-167	949	172 170-176	0/12
6.25	41:19	1:24	5:35	167 165-169	934	174 168-202	0/10
6.27	41:27	8	5:12	167 167-167	869	196 196-196	0/2

Heart

163/178max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 174m, Range 66m, Flat prediction 38:23

Elevation Graph

Biggest Climbs (m)	Min/mi
60 4.3%	7:26
38 3.6%	6:43
36 3.2%	7:34
25 3.6%	7:19
See your biggest climbs

Cadence

168 (202 max) Stride Length: 145cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	65.5	171	4.4	27:08	6:07
Walk	34.5	160	1.8	14:19	7:46

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:21	5:25	62.57%	More
800m	2:44	5:31	72.53%	More
1km	3:27	5:34	74.95%	More
Mile	5:39	5:39	77.88%	More
5k	19:57	6:25	75.03%	More
5 miles	32:53	6:35	74.19%	More
10k	41:05	6:37	74.21%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:50	5:50	75.36
5km	19:35	6:18	76.42
5M	32:32	6:30	74.99
10km	41:02	6:36	74.28
10M	1:08:13	6:49	73.90
Half	1:31:00	6:57	72.76
20M	2:22:59	7:09	73.38
Mara	3:10:47	7:17	73.33

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