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Time
41:00
-
Miles 6.09
-
Min/mi 6:44
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Pacing
85%
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WAVA
63.91
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Stride(cm)
129
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Cadence
185
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BPM
170
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%MHR
103.1
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B/mi 1145
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Asc(m)
221
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Hillscore
18
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Surface
Trail
Notes & Comments
Gloucestershire XC Championships this afternoon. It was again held at Rendcomb College - an boarding school that is essentially its own village. Stunning Cotswold buildings and scenery. Last year the course went up and down the valley beneath the college and through the river six times. Absolutely savage. Upon arrival, it was clear why this had been changed: the entire bottom section was completely flooded. I enjoyed hearing one dramatic description of ‘risk of drowning for the U11s’ 😆. I thought, therefore, it would be much flatter and essentially around the sports fields. I couldn’t have been more wrong: three laps, each starting with a massive climb. The flat was then enjoyable with beautiful views, before some proper XC descents: twisty, rooty, muddy. I rarely get to do XC as it clashes with coaching/refereeing, but I really do love it. Ridiculously cheap, great atmosphere and a huge range of ages and paces. If I could only do one form of racing for the rest of my running days, this would be it, even though I tend to finish far lower down than lost local road races. Kept the effort steady on the first climb, although there was never any massive surge from there on. Really pleased to finish 26th and 14th SM, finishing just ahead of a trio that usually beat me in road races. 41:00 for the 10k at 6:43 pace. 3M WU and 2M WD made it a great afternoon of running. Left lower back still and bit sore on starting and during the cool down, but not noticeable during the race. Now enjoying some well deserved wine.
Split Summary
===
1) 1m - 6:59(6:59/m) 90/90bpm
2) 1m - 6:19(6:19/m) 149/173bpm
3) 1m - 7:13(7:13/m) 180/194bpm
4) 1m - 6:25(6:25/m) 199/201bpm
5) 1m - 7:17(7:17/m) 200/200bpm
6) 1m - 6:17(6:17/m) 200/203bpm
7) 0.09m - 30(5:53/m) 204/206bpm
Split Summary
===
1) 1m - 6:59(6:59/m) 90/90bpm
2) 1m - 6:19(6:19/m) 149/173bpm
3) 1m - 7:13(7:13/m) 180/194bpm
4) 1m - 6:25(6:25/m) 199/201bpm
5) 1m - 7:17(7:17/m) 200/200bpm
6) 1m - 6:17(6:17/m) 200/203bpm
7) 0.09m - 30(5:53/m) 204/206bpm
6:59 6:19 7:13 6:25 7:17 6:17 30
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.25 | 1:45 | 1:45 | 7:00 | 90 90-90 | 630 | 183 170-198 | 35/7 |
0.50 | 3:42 | 1:57 | 7:48 | 90 90-90 | 703 | 180 166-200 | 12/2 |
0.75 | 5:20 | 1:38 | 6:31 | 90 90-90 | 586 | 188 168-214 | 3/13 |
1.00 | 6:57 | 1:38 | 6:30 | 90 90-90 | 586 | 186 162-208 | 9/1 |
1.25 | 8:27 | 1:29 | 5:57 | 90 90-90 | 536 | 184 166-204 | 0/7 |
1.50 | 10:03 | 1:36 | 6:24 | 163 90-171 | 1044 | 186 164-208 | 9/2 |
1.75 | 11:41 | 1:38 | 6:33 | 171 166-173 | 1121 | 190 174-210 | 1/12 |
2.00 | 13:17 | 1:36 | 6:24 | 173 173-173 | 1106 | 187 166-208 | 2/22 |
2.25 | 15:03 | 1:46 | 7:04 | 173 173-173 | 1223 | 181 168-208 | 27/11 |
2.50 | 17:09 | 2:06 | 8:22 | 175 173-177 | 1465 | 173 158-192 | 19/0 |
2.75 | 18:49 | 1:41 | 6:43 | 182 177-190 | 1223 | 188 166-202 | 1/13 |
3.00 | 20:30 | 1:41 | 6:42 | 191 187-194 | 1281 | 185 160-196 | 10/0 |
3.25 | 22:02 | 1:32 | 6:08 | 197 193-201 | 1207 | 185 154-208 | 0/7 |
3.50 | 23:41 | 1:39 | 6:37 | 200 200-200 | 1322 | 186 170-200 | 9/0 |
3.75 | 25:20 | 1:39 | 6:35 | 200 200-200 | 1318 | 189 172-202 | 2/14 |
4.00 | 26:56 | 1:36 | 6:23 | 200 200-200 | 1278 | 183 166-202 | 2/21 |
4.25 | 28:41 | 1:45 | 7:01 | 200 200-200 | 1403 | 183 160-202 | 19/14 |
4.50 | 30:49 | 2:08 | 8:33 | 200 200-200 | 1710 | 172 158-188 | 26/0 |
4.75 | 32:33 | 1:44 | 6:54 | 200 200-200 | 1380 | 187 170-204 | 1/14 |
5.00 | 34:12 | 1:39 | 6:38 | 200 197-200 | 1325 | 189 168-202 | 10/0 |
5.25 | 35:43 | 1:31 | 6:04 | 198 194-202 | 1202 | 189 166-208 | 2/6 |
5.50 | 37:20 | 1:37 | 6:29 | 202 200-203 | 1310 | 190 176-204 | 7/2 |
5.75 | 38:57 | 1:36 | 6:26 | 200 198-201 | 1286 | 190 170-206 | 3/11 |
6.00 | 40:30 | 1:33 | 6:11 | 201 198-203 | 1243 | 192 180-208 | 1/21 |
6.09 | 41:00 | 30 | 5:56 | 204 203-206 | 1211 | 193 156-220 | 0/5 |
Heart
170/206max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 221m,
Range 48m, Flat prediction 39:03
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
48 8.3% | 8:01 |
48 8.7% | 8:32 |
48 9.3% | 8:33 |
12 2.8% | 6:27 |
12 2.8% | 6:15 |
12 2.8% | 6:26 |
See your biggest climbs |
Cadence
185 (220 max)
Stride Length: 129cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 100.0 | 185 | 6.1 | 41:00 | 6:44 |
Walk | 0.0 | 0 | 0 | 0 | NAN:00:00 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:02 | 6:02 | 64.15 |
5km | 20:05 | 6:28 | 65.45 |
5M | 33:16 | 6:39 | 64.30 |
10km | 41:53 | 6:44 | 63.87 |
10M | 1:09:21 | 6:56 | 63.75 |
Half | 1:32:20 | 7:03 | 62.87 |
20M | 2:24:36 | 7:14 | 63.61 |
Mara | 3:12:32 | 7:21 | 63.70 |
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