Sat 4th Jan 2020 at 12:00pm by Alun

Run > Cross Country
  • Good
  • windy
  • cold
  • Time
    49:23
  • Miles
    7.58
  • Min/mi
    6:31
  • Pacing
    93%
  • WAVA
    76.20
  • Stride(cm)
    148
  • Cals
    914
  • Cadence
    166
  • BPM
    164
  • %MHR
    94
  • B/mi
    1066
  • Asc(m)
    135
  • Hillscore
    12
  • Surface
    Grass

Notes & Comments

Kent cross country championships 2020.

Steadyish start for the short lap, pushed on through the long laps, worked hard throughout the third full lap before losing a place in the final kilometre. Really pleased with my race and 74th place!
Hopefully I've still got a little left in my legs for tomorrow's KFL at Shorne Wood.

Split Summary
===
1) 0.62m - 3:48(6:07/m) 162/175bpm 69cal
2) 0.62m - 3:54(6:16/m) 170/176bpm 77cal
3) 0.62m - 3:52(6:14/m) 168/180bpm 75cal
4) 0.62m - 3:51(6:13/m) 166/173bpm 74cal
5) 0.62m - 4:07(6:38/m) 162/167bpm 75cal
6) 0.62m - 3:59(6:24/m) 164/168bpm 74cal
7) 0.62m - 4:07(6:38/m) 161/169bpm 75cal
8) 0.62m - 4:13(6:46/m) 163/167bpm 77cal
9) 0.62m - 4:08(6:38/m) 163/168bpm 76cal
10) 0.62m - 4:00(6:26/m) 160/163bpm 71cal
11) 0.62m - 4:20(6:58/m) 163/168bpm 79cal
12) 0.62m - 4:19(6:58/m) 163/169bpm 79cal
13) 0.12m - 44(6:08/m) 164/165bpm 13cal
3:48 3:54 3:52 3:51 4:07 3:59 4:07 4:13 4:08 4:00 4:20 4:19 44
Pin Map
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Pace

1% 30% 67% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 1:28 1:28 5:50 153 136-173 893 180 172-192 1/2
0.50 3:00 1:33 6:11 169 164-174 1046 173 170-176 1/3
0.75 4:34 1:34 6:14 166 162-176 1035 172 168-176 3/1
1.00 6:07 1:33 6:13 172 170-175 1070 171 168-174 1/2
1.25 7:43 1:35 6:22 168 164-173 1069 169 166-172 1/1
1.50 9:12 1:29 5:56 170 164-179 1008 170 166-176 0/14
1.75 10:48 1:36 6:25 167 164-177 1073 169 164-178 17/5
2.00 12:24 1:36 6:24 165 163-168 1056 166 164-168 5/0
2.25 13:57 1:33 6:12 166 163-171 1029 167 166-170 1/2
2.50 15:30 1:33 6:10 168 165-173 1037 167 164-176 2/12
2.75 17:16 1:47 7:07 161 154-165 1145 165 164-168 14/0
3.00 18:52 1:36 6:23 162 157-166 1035 166 164-168 1/3
3.25 20:24 1:32 6:08 164 162-166 1007 166 164-172 1/2
3.50 22:02 1:38 6:31 165 162-167 1075 165 162-168 1/3
3.75 23:37 1:35 6:21 164 161-167 1041 166 164-170 0/6
4.00 25:16 1:38 6:33 163 161-169 1068 166 158-172 11/14
4.25 26:58 1:42 6:49 161 157-167 1098 161 156-166 10/0
4.50 28:35 1:37 6:30 161 150-167 1046 165 164-166 1/2
4.75 30:13 1:38 6:33 163 161-165 1068 165 164-170 0/13
5.00 32:02 1:49 7:16 163 160-164 1184 163 162-166 15/0
5.25 33:45 1:42 6:49 165 162-168 1125 164 160-166 2/3
5.50 35:19 1:35 6:19 161 159-163 1018 166 164-168 1/2
5.75 36:59 1:40 6:40 161 160-163 1072 164 162-166 1/3
6.00 38:36 1:37 6:28 161 160-162 1040 165 162-166 0/4
6.25 40:14 1:37 6:29 158 156-162 1024 166 160-170 10/17
6.50 42:02 1:48 7:14 164 158-167 1186 158 154-162 11/0
6.75 43:42 1:40 6:41 162 160-164 1082 163 158-166 1/1
7.00 45:20 1:38 6:30 164 160-168 1067 163 160-166 0/12
7.25 47:12 1:52 7:28 161 158-164 1202 161 156-168 14/0
7.50 48:53 1:42 6:46 164 162-166 1110 163 160-168 4/2
7.58 49:21 28 6:00 164 163-165 984 169 166-170 0/1

Heart

164/179max
  • Show Beats/Mile

Elevation

Asc 135m, Range 27m, Flat prediction 47:59
Elevation Graph
Biggest Climbs (m) Min/mi
23 2.9% 6:22
23 3.1% 6:50
23 3.0% 7:04
18 3.1% 6:45
18 2.9% 7:00
18 3.1% 7:21
See your biggest climbs

Cadence

166 (192 max) Stride Length: 148cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 166 7.6 49:21 6:31
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:24 5:39 59.91% More
800m 2:57 5:56 67.48% More
1km 3:44 6:00 69.43% More
Mile 6:05 6:05 72.35% More
5k 19:29 6:16 76.85% More
5 miles 32:01 6:24 76.22% More
10k 39:55 6:25 76.37% More

Predictions

Dist Time Per Mile WAVA
1M 5:41 5:41 77.35
5km 19:03 6:08 78.56
5M 31:40 6:20 77.04
10km 39:56 6:26 76.33
10M 1:06:23 6:38 75.95
Half 1:28:34 6:46 74.76
20M 2:19:10 6:58 75.39
Mara 3:05:41 7:05 75.34
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