Tue 31st Dec 2019 at 3:00pm by Alun

Run > Cross Country

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Time
39:42
Miles
5.19
Min/mi
7:39
Pacing
88%
WAVA
63.84
Stride(cm)
130
Cals
670
Cadence
162
BPM
156
%MHR
89.7
B/mi
1194
Asc(m)
199
Hillscore
11
Surface
Trail

Notes & Comments

Testing out the route of Sunday's KFL race at Shorne Wood in spikes, so much more grip and therefore confidence in the descents, climbs and turns. I had worn 15mm pins in the shoes but they are too long for the concrete and compacted hardcore parts of the course.

Split Summary
===
1) 0.62m - 4:36(7:25/m) 150/170bpm 74cal
2) 0.62m - 4:36(7:24/m) 163/168bpm 83cal
3) 0.62m - 4:37(7:25/m) 158/167bpm 79cal
4) 0.62m - 5:06(8:12/m) 156/167bpm 86cal
5) 0.62m - 4:37(7:26/m) 160/166bpm 81cal
6) 0.62m - 4:56(7:57/m) 152/159bpm 80cal
7) 0.62m - 4:50(7:47/m) 154/164bpm 79cal
8) 0.62m - 4:53(7:52/m) 157/164bpm 82cal
9) 0.22m - 1:31(6:52/m) 159/162bpm 26cal

4:36 4:36 4:37 5:06 4:37 4:56 4:50 4:53 1:31

Pin Map

0mi in 0

Pace

31%

57%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:53	1:53	7:30	140 125-152	1051	168 160-174	5/3
0.50	3:45	1:52	7:29	151 142-164	1130	165 158-166	3/10
0.75	5:29	1:44	6:56	165 154-170	1144	165 162-168	5/3
1.00	7:24	1:55	7:39	160 151-168	1225	164 160-168	8/3
1.25	9:15	1:52	7:27	163 158-167	1213	165 162-170	17/2
1.50	11:08	1:53	7:32	161 154-167	1213	161 156-168	6/19
1.75	12:59	1:50	7:22	153 143-162	1127	166 158-180	1/17
2.00	14:54	1:56	7:42	160 156-163	1232	163 154-172	10/21
2.25	17:06	2:11	8:45	152 139-164	1330	156 148-164	17/9
2.50	19:01	1:55	7:40	158 147-166	1211	161 154-170	8/11
2.75	20:57	1:57	7:47	160 156-165	1247	160 152-166	13/7
3.00	22:44	1:47	7:07	162 156-165	1153	163 160-166	5/3
3.25	24:41	1:57	7:48	155 146-163	1208	160 156-164	7/3
3.50	26:38	1:57	7:48	153 149-159	1194	160 150-168	16/2
3.75	28:36	1:58	7:52	150 142-156	1181	158 150-164	5/18
4.00	30:24	1:48	7:12	149 143-153	1072	165 156-178	2/18
4.25	32:12	1:48	7:11	158 153-161	1135	163 154-176	9/21
4.50	34:27	2:15	8:58	157 150-164	1409	154 148-162	18/8
4.75	36:24	1:57	7:49	153 149-156	1195	160 154-168	8/10
5.00	38:22	1:58	7:51	159 155-164	1249	161 152-166	15/7
5.19	39:42	1:20	6:57	159 156-162	1105	166 164-166	7/2

Heart

156/170max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 199m, Range 50m, Flat prediction 38:53

Elevation Graph

Biggest Climbs (m)	Min/mi
28 17.1%	10:30
28 22.5%	11:38
13 9.7%	7:57
13 5.5%	8:14
13 9.5%	7:29
12 6.7%	7:59
See your biggest climbs

Cadence

162 (180 max) Stride Length: 130cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	83.2	163	4.4	33:03	7:26
Walk	16.6	153	0.8	6:36	8:47
Still	0.1	-	-	3	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:40	6:42	50.61%	More
800m	3:29	7:00	57.14%	More
1km	4:27	7:10	58.11%	More
Mile	7:18	7:18	60.27%	More
5k	23:26	7:33	63.87%	More
5 miles	38:14	7:39	63.82%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:50	6:50	64.33
5km	22:57	7:23	65.21
5M	38:09	7:38	63.95
10km	48:07	7:45	63.35
10M	1:19:58	8:00	63.04
Half	1:46:42	8:09	62.05
20M	2:47:39	8:23	62.58
Mara	3:43:41	8:32	62.54

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