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Sat 16th Oct 2021 at 3:00pm by Alun

Run > Cross Country
  • Good
  • Time
    32:16
  • Miles
    5.05
  • Min/mi
    6:23
  • Pacing
    92.1%
  • WAVA
    77.78
  • Stride(cm)
    153
  • Cals
    536
  • Cadence
    165
  • BPM
    157
  • %MHR
    90.1
  • B/mi
    1002
  • Asc(m)
    195
  • Hillscore
    9
  • Surface
    Grass

Notes & Comments

Kent Cross Country League, Match #1
First proper cross country race since the mudbath that was the national at Wollaton Park in February 2020, I absolutely loved it!
Went out hard and tried to hang in there for as long as possible, felt a constant stinging in my left achilles from the end of the first lap, thankfully just a huge blister. 😭
Ran as strongly as possible to the end and really pleased with my place (don't know where exactly) and time (32:15), possibly my best ever finish?? 🏃💪

Split Summary
===
1) 0.62m - 3:42(5:58/m) 145/155bpm [865b/mi] 57cal
2) 0.62m - 3:53(6:15/m) 158/163bpm [986b/mi] 65cal
3) 0.62m - 3:58(6:24/m) 161/165bpm [1029b/mi] 68cal
4) 0.62m - 3:55(6:18/m) 160/165bpm [1007b/mi] 66cal
5) 0.62m - 4:15(6:50/m) 158/163bpm [1080b/mi] 70cal
6) 0.62m - 4:03(6:31/m) 159/164bpm [1037b/mi] 68cal
7) 0.62m - 4:00(6:25/m) 158/161bpm [1015b/mi] 66cal
8) 0.62m - 4:05(6:34/m) 161/164bpm [1058b/mi] 69cal
9) 0.08m - 25(5:07/m) 161/162bpm [822b/mi] 7cal
3:42 3:53 3:58 3:55 4:15 4:03 4:00 4:05 25

Map
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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 1:28 1:28 5:54 131 84-150 773 177 166-196 1/7
0.50 3:00 1:31 6:06 153 149-155 932 168 164-176 7/9
0.75 4:30 1:30 6:00 155 154-156 930 168 164-174 7/6
1.00 6:03 1:34 6:14 158 156-159 986 168 166-170 7/21
1.25 7:38 1:34 6:17 160 158-163 1005 166 164-168 11/4
1.50 9:17 1:39 6:36 163 160-165 1076 163 158-166 25/5
1.75 10:50 1:33 6:13 159 157-162 989 165 162-170 7/21
2.00 12:25 1:36 6:22 163 160-165 1038 164 160-168 13/6
2.25 13:57 1:31 6:06 161 159-164 982 165 162-168 10/20
2.50 15:33 1:36 6:25 158 157-159 1013 165 162-168 4/14
2.75 17:11 1:38 6:33 157 155-159 1029 162 160-164 8/5
3.00 18:58 1:47 7:08 158 155-162 1127 161 158-166 23/6
3.25 20:37 1:39 6:36 159 154-163 1049 161 156-166 14/4
3.50 22:15 1:38 6:32 157 153-163 1026 164 160-168 8/20
3.75 23:54 1:39 6:35 161 159-164 1060 160 158-166 15/10
4.00 25:28 1:34 6:15 158 156-160 987 164 162-166 9/22
4.25 27:08 1:40 6:39 157 155-160 1045 161 158-166 10/11
4.50 28:42 1:35 6:18 159 158-161 1003 163 160-166 10/10
4.75 30:29 1:47 7:08 162 160-164 1156 159 156-164 18/3
5.00 31:59 1:30 6:00 161 160-164 965 166 160-178 4/15
5.05 32:16 17 5:19 161 160-162 856 180 178-180 2/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    157 avge / 165 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    22 11.4% 7:18
    17 9.6% 7:56
    15 7.3% 6:38
    14 4.4% 6:40
    14 3.1% 6:16
    11 3.6% 6:58

  • Cadence Distribution

    165 avge / 196 max Stride Length: 153cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:25 5:41 60.46% More
    800m 2:55 5:53 69.17% More
    1km 3:39 5:52 72.98% More
    Mile 6:00 6:00 76.46% More
    5k 19:39 6:19 77.42% More
    5 miles 31:55 6:23 77.78% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:43 5:43 80.29
    5km 19:12 6:11 79.23
    5M 31:56 6:23 77.76
    10km 40:16 6:29 77.03
    10M 1:06:56 6:42 76.14
    Half 1:29:18 6:49 75.35
    20M 2:20:18 7:01 75.07
    Mara 3:07:12 7:09 75.25
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