Sun 5th Jan 2020 at 11:00am by Alun

Run > Cross Country

Good
cold

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Time
35:43
Miles
5.15
Min/mi
6:56
Pacing
84%
WAVA
70.43
Stride(cm)
141
Cals
659
Cadence
165
BPM
162
%MHR
93.1
B/mi
1123
Asc(m)
202
Hillscore
10
Surface
Mixed

Notes & Comments

KFL match #4, Shorne Wood
Sensible start to see how my legs were after yesterday, seemed OK so I gradually upped my pace through the thinning out lap and into the main laps. So much faster on the muddier half of the course than those in trail shoes and able to overtake loads of people on the steep descents and the long winding climb.
Strong into the finish and rewarded with 31st place!

Split Summary
===
1) 0.62m - 3:57(6:22/m) 145/173bpm 62cal
2) 0.62m - 4:03(6:32/m) 170/175bpm 81cal
3) 0.62m - 4:06(6:36/m) 168/172bpm 80cal
4) 0.62m - 4:44(7:38/m) 161/172bpm 85cal
5) 0.62m - 4:13(6:47/m) 162/172bpm 77cal
6) 0.62m - 4:20(6:58/m) 165/169bpm 81cal
7) 0.62m - 4:41(7:32/m) 167/178bpm 90cal
8) 0.62m - 4:34(7:21/m) 161/171bpm 82cal
9) 0.18m - 1:05(6:07/m) 167/169bpm 21cal

3:57 4:03 4:06 4:44 4:13 4:20 4:41 4:34 1:05

Pin Map

0mi in 0

Pace

45%

36%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:35	1:35	6:20	117 81-151	742	179 166-196	5/3
0.50	3:09	1:34	6:18	157 150-170	988	169 166-174	1/10
0.75	4:46	1:36	6:25	172 168-175	1103	170 168-174	5/2
1.00	6:26	1:40	6:42	169 166-172	1132	168 164-172	8/3
1.25	8:05	1:39	6:34	171 167-174	1124	168 164-172	18/3
1.50	9:47	1:42	6:49	167 165-171	1140	166 160-170	5/18
1.75	11:25	1:38	6:31	169 167-172	1102	171 164-186	4/19
2.00	13:11	1:46	7:06	167 162-171	1186	166 152-174	11/20
2.25	15:17	2:06	8:23	156 145-164	1308	155 146-166	22/10
2.50	16:58	1:41	6:44	164 156-172	1104	164 154-174	7/11
2.75	18:49	1:51	7:23	159 154-163	1173	162 156-166	15/7
3.00	20:24	1:35	6:20	163 158-167	1034	166 162-168	5/5
3.25	22:05	1:41	6:44	167 164-171	1123	165 162-166	8/2
3.50	23:50	1:45	6:59	165 163-169	1152	163 158-166	19/3
3.75	25:34	1:45	6:58	164 162-166	1143	164 158-168	4/17
4.00	27:13	1:39	6:36	170 164-177	1122	167 162-178	3/20
4.25	29:04	1:50	7:22	171 163-178	1259	164 156-176	14/18
4.50	31:14	2:10	8:40	158 149-164	1370	155 148-166	18/9
4.75	32:58	1:45	6:59	164 160-171	1146	163 158-168	6/9
5.00	34:50	1:52	7:27	161 157-167	1200	161 154-168	14/6
5.15	35:45	55	6:13	167 164-169	1039	171 166-178	4/1

Heart

162/178max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 202m, Range 49m, Flat prediction 34:53

Elevation Graph

Biggest Climbs (m)	Min/mi
28 14.5%	8:33
27 20.1%	11:02
15 6.4%	8:17
13 11.5%	6:47
13 6.4%	7:11
See your biggest climbs

Cadence

165 (196 max) Stride Length: 141cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	84.9	166	4.6	30:21	6:40
Walk	15.1	154	0.6	5:24	9:06

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:31	6:05	55.65%	More
800m	3:05	6:11	64.63%	More
1km	3:55	6:18	66.21%	More
Mile	6:22	6:22	69.01%	More
5k	21:01	6:46	71.21%	More
5 miles	34:47	6:57	70.15%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:12	6:12	70.91
5km	20:49	6:42	71.90
5M	34:36	6:55	70.51
10km	43:39	7:01	69.83
10M	1:12:33	7:15	69.49
Half	1:36:48	7:23	68.40
20M	2:32:05	7:36	68.99
Mara	3:22:55	7:45	68.94

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