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Sat 14th Dec 2019 at 2:00pm by Alun

Run > Cross Country
  • windy
  • cold
  • Time
    41:42
  • Miles
    6.26
  • Min/mi
    6:40
  • Pacing
    91.4%
  • WAVA
    73.63
  • Stride(cm)
    145
  • Cals
    774
  • Cadence
    166
  • BPM
    163
  • %MHR
    93.9
  • B/mi
    1089
  • Asc(m)
    153
  • Hillscore
    11
  • Surface
    Grass

Notes & Comments

Kent League match #3, Foots Cray Meadows. Went out hard and kept pushing throughout, lost a couple of places on the final lap and the run in but I was done to be honest, not sure where I finished but I think that it was well inside the 100? 64th overall and 4th M50!

Split Summary
===
1) 0m - 4:00(/m) 144/174bpm 61cal
2) 0m - 3:57(/m) 168/174bpm 76cal
3) 0m - 4:08(/m) 167/173bpm 79cal
4) 0m - 4:13(/m) 168/179bpm 81cal
5) 0m - 3:58(/m) 169/177bpm 78cal
6) 0m - 4:16(/m) 166/174bpm 80cal
7) 0m - 4:19(/m) 164/171bpm 79cal
8) 0m - 4:02(/m) 168/179bpm 77cal
9) 0m - 4:18(/m) 164/168bpm 79cal
10) 0m - 4:16(/m) 165/170bpm 79cal
11) 0m - 17(/m) 166/168bpm 5cal
4:00 3:57 4:08 4:13 3:58 4:16 4:19 4:02 4:18 4:16 17

Map
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0mi in 0

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 1:29 1:29 5:54 119 82-160 703 180 168-196 0/7
0.50 3:14 1:46 7:03 159 151-173 1121 166 162-170 12/0
0.75 4:43 1:29 5:55 165 155-172 976 169 160-178 6/17
1.00 6:17 1:34 6:15 170 163-174 1063 169 164-176 2/6
1.25 7:59 1:42 6:50 165 161-173 1127 164 162-166 12/2
1.50 9:34 1:34 6:18 167 159-173 1052 168 164-174 1/9
1.75 11:16 1:43 6:51 168 163-173 1150 166 162-172 9/2
2.00 12:59 1:42 6:49 165 158-171 1124 165 164-168 5/4
2.25 14:35 1:37 6:26 168 163-175 1081 167 164-170 3/5
2.50 16:23 1:48 7:12 170 164-178 1223 163 160-166 15/1
2.75 17:52 1:29 5:55 170 163-177 1006 168 162-172 0/18
3.00 19:30 1:38 6:34 170 167-174 1115 165 160-172 5/4
3.25 21:16 1:46 7:04 166 161-172 1174 162 156-166 9/6
3.50 22:55 1:39 6:35 166 162-173 1093 165 162-168 3/6
3.75 24:42 1:47 7:08 165 161-171 1176 163 160-166 9/2
4.00 26:24 1:42 6:48 164 159-167 1115 163 160-168 3/7
4.25 28:07 1:43 6:52 164 161-169 1126 163 158-168 7/1
4.50 29:50 1:43 6:51 164 160-171 1123 163 158-170 10/11
4.75 31:21 1:31 6:04 169 159-179 1026 170 164-174 0/13
5.00 33:07 1:46 7:03 170 164-175 1199 163 158-170 8/1
5.25 34:49 1:42 6:49 163 158-168 1110 162 154-166 5/7
5.50 36:31 1:42 6:50 164 163-167 1119 166 162-170 4/3
5.75 38:20 1:49 7:15 163 158-166 1182 162 160-164 10/1
6.00 39:56 1:36 6:23 164 161-167 1046 165 164-168 1/8
6.25 41:40 1:45 6:59 166 163-170 1160 167 162-182 10/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    163 avge / 179 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    18 4.7% 6:50
    18 3.3% 6:33
    18 3.3% 7:04
    12 2.5% 6:27
    12 2.9% 6:56
    12 2.0% 6:41

  • Cadence Distribution

    166 avge / 196 max Stride Length: 145cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:23 5:32 61.15% More
    800m 2:59 6:00 66.58% More
    1km 3:50 6:11 68.10% More
    Mile 6:11 6:11 72.78% More
    5k 20:12 6:30 74.06% More
    5 miles 33:02 6:36 73.88% More
    10k 41:21 6:39 73.72% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:53 5:53 76.56
    5km 19:44 6:21 75.83
    5M 32:48 6:34 74.42
    10km 41:22 6:39 73.69
    10M 1:08:46 6:53 72.80
    Half 1:31:45 7:00 72.02
    20M 2:24:09 7:12 71.71
    Mara 3:12:20 7:20 71.87
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