Sun 10th Nov 2019 at 11:00am by Alun

Run > Cross Country

Kent Fitness League (XC) Swanley Park, Swanley

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Time
34:30
Miles
5.34
Min/mi
6:28
Pacing
92%
WAVA
75.63
Stride(cm)
147
Cals
623
Cadence
170
BPM
162
%MHR
93.3
B/mi
1049
Asc(m)
122
Hillscore
5
Surface
Grass

Notes & Comments

Went out hard to avoid the inevitable congestion at the various pinch points, once I was up there I couldn't afford to ease up or I'd start dropping back through the field. Very pleased with 40th overall but lost two places in the final 200m burn up including one to my clubmate, I'm watching you Sean Rodwell!!! 👀

Split Summary
===
1) 0.62m - 3:55(6:18/m) 150/170bpm 62cal
2) 0.62m - 3:59(6:24/m) 167/185bpm 75cal
3) 0.62m - 3:50(6:10/m) 169/178bpm 74cal
4) 0.62m - 3:57(6:21/m) 164/172bpm 73cal
5) 0.62m - 4:04(6:33/m) 162/172bpm 73cal
6) 0.62m - 4:03(6:30/m) 164/171bpm 74cal
7) 0.62m - 4:04(6:32/m) 164/171bpm 74cal
8) 0.62m - 4:20(6:59/m) 161/165bpm 77cal
9) 0.37m - 2:19(6:17/m) 161/168bpm 41cal

3:55 3:59 3:50 3:57 4:04 4:03 4:04 4:20 2:19

Pin Map

0mi in 0

Pace

26%

66%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:31	1:31	6:03	132 89-154	799	179 170-192	2/6
0.50	3:04	1:33	6:11	161 153-170	997	173 166-178	4/2
0.75	4:49	1:45	6:59	162 158-167	1132	167 162-172	12/1
1.00	6:20	1:32	6:07	164 159-175	1003	173 162-182	3/13
1.25	7:57	1:36	6:26	173 164-185	1112	174 166-180	4/4
1.50	9:27	1:30	6:01	168 164-172	1011	169 164-176	4/7
1.75	10:58	1:32	6:06	169 162-175	1031	173 170-176	3/2
2.00	12:33	1:34	6:17	169 164-177	1061	170 160-176	4/6
2.25	14:06	1:34	6:15	165 161-170	1032	168 164-174	6/3
2.50	15:46	1:39	6:38	162 159-168	1074	170 166-176	5/5
2.75	17:31	1:45	7:00	162 157-168	1134	166 160-170	12/1
3.00	19:03	1:32	6:10	160 155-168	986	168 162-174	4/11
3.25	20:42	1:38	6:33	167 163-172	1094	168 164-172	5/6
3.50	22:19	1:37	6:29	166 164-170	1076	166 164-170	5/7
3.75	23:55	1:36	6:25	161 157-169	1033	170 168-176	2/3
4.00	25:34	1:39	6:37	165 158-168	1093	165 160-170	5/7
4.25	27:11	1:36	6:25	164 159-169	1052	166 164-170	5/2
4.50	28:54	1:43	6:52	161 158-166	1104	167 164-172	6/6
4.75	30:45	1:52	7:28	162 160-164	1209	163 160-166	12/2
5.00	32:19	1:34	6:16	161 158-165	1008	168 162-174	2/13
5.25	33:59	1:40	6:39	160 158-163	1064	170 166-174	4/4
5.34	34:30	31	5:42	165 162-168	942	176 166-186	4/2

Heart

162/185max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 122m, Range 20m, Flat prediction 33:49

Elevation Graph

Biggest Climbs (m)	Min/mi
18 2.2%	6:39
14 2.5%	7:15
14 2.7%	6:58
See your biggest climbs

Cadence

170 (192 max) Stride Length: 147cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	169	5.3	34:30	6:28
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:25	5:43	59.22%	More
800m	2:59	6:00	66.69%	More
1km	3:46	6:04	68.68%	More
Mile	6:06	6:06	72.12%	More
5k	19:40	6:20	76.10%	More
5 miles	32:16	6:27	75.63%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:46	5:46	76.23
5km	19:21	6:14	77.34
5M	32:10	6:26	75.85
10km	40:34	6:32	75.14
10M	1:07:25	6:45	74.78
Half	1:29:57	6:52	73.61
20M	2:21:20	7:04	74.23
Mara	3:08:34	7:12	74.19

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