Sat 11th Dec 2021 at 2:10pm by Alun

Run > Cross Country
  • Amazing
  • showers
  • breezy
  • Time
    39:38
  • Miles
    6.13
  • Min/mi
    6:28
  • Pacing
    92%
  • WAVA
    77.23
  • Stride(cm)
    154
  • Cals
    654
  • Cadence
    162
  • BPM
    158
  • %MHR
    90.7
  • B/mi
    1020
  • Asc(m)
    168
  • Hillscore
    14
  • Surface
    Grass

Notes & Comments

South of England Vets' XC Championships
Went out a bit slow for the first 500m before getting into my stride and moving through the field. The second lap was longer, muddier, hillier, generally a lot tougher and although I continued to take places, I began to struggle towards the end of the lap. I recovered into the third lap and fought a number of battles, winning some and losing others before regrouping for the final surge into the finish, mustering a sprint from somewhere to nick one last place at the death!
Where did I/we finish? No idea as there appears to be a team that's completely missing from the results??
Brutal today, absolutely love cross country! 🏃💪

Split Summary
===
1) 0.62m - 3:55(6:17/m) 153/160bpm [963b/mi] 61cal
2) 0.62m - 3:52(6:13/m) 160/164bpm [994b/mi] 65cal
3) 0.62m - 3:55(6:18/m) 162/165bpm [1022b/mi] 66cal
4) 0.62m - 4:12(6:46/m) 164/169bpm [1108b/mi] 71cal
5) 0.62m - 4:01(6:27/m) 163/165bpm [1052b/mi] 68cal
6) 0.62m - 3:56(6:19/m) 160/166bpm [1011b/mi] 65cal
7) 0.62m - 4:06(6:35/m) 158/162bpm [1041b/mi] 67cal
8) 0.62m - 4:19(6:56/m) 156/165bpm [1082b/mi] 69cal
9) 0.62m - 4:10(6:42/m) 159/162bpm [1064b/mi] 68cal
10) 0.54m - 3:14(6:02/m) 160/163bpm [965b/mi] 54cal
3:55 3:52 3:55 4:12 4:01 3:56 4:06 4:19 4:10 3:14
Pin Map
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Pace

2% 31% 62% 5%

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 6:18 144 111-158 908 173 164-184 10/1
0.50 3:11 1:36 6:24 158 157-160 1011 166 162-172 13/6
0.75 4:40 1:30 5:59 158 156-160 946 168 160-174 7/13
1.00 6:15 1:35 6:19 162 160-164 1025 163 156-168 16/15
1.25 7:48 1:33 6:12 160 157-162 991 164 160-166 6/19
1.50 9:32 1:44 6:57 163 162-164 1133 161 158-164 16/7
1.75 11:01 1:28 5:53 162 159-165 952 164 160-168 14/9
2.00 12:40 1:40 6:39 162 158-169 1077 163 158-166 2/9
2.25 14:16 1:36 6:24 165 161-168 1057 160 154-164 17/9
2.50 15:59 1:43 6:50 162 161-164 1107 160 154-164 7/4
2.75 17:30 1:31 6:03 163 162-164 987 162 150-168 17/13
3.00 19:09 1:39 6:35 163 161-165 1074 161 154-164 16/15
3.25 20:48 1:40 6:38 164 161-165 1088 159 154-164 10/8
3.50 22:21 1:33 6:10 158 157-161 975 161 160-166 2/22
3.75 23:58 1:37 6:27 158 155-159 1020 161 158-166 8/17
4.00 25:45 1:47 7:10 160 158-161 1147 157 154-162 19/6
4.25 27:19 1:33 6:14 157 154-161 978 161 158-168 11/13
4.50 29:03 1:44 6:57 127 71-165 882 160 150-166 5/4
4.75 30:41 1:38 6:33 160 157-165 1049 159 150-166 18/8
5.00 32:25 1:44 6:56 160 157-161 1111 157 152-162 11/10
5.25 34:01 1:36 6:24 159 158-161 1018 158 152-166 15/12
5.50 35:42 1:41 6:44 159 157-161 1071 159 154-164 9/8
5.75 37:23 1:41 6:43 161 160-162 1083 158 154-162 13/14
6.00 38:53 1:30 5:59 160 158-161 956 164 162-172 2/18
6.13 39:37 44 5:43 161 160-163 919 172 164-182 13/2

Heart

158/169max
  • Show Beats/Mile

Elevation

Asc 168m, Range 36m, Flat prediction 39:05
Elevation Graph
Biggest Climbs (m) Min/mi
22 9.0% 7:16
21 9.3% 6:15
15 5.7% 6:31
13 12.3% 7:06
13 9.5% 5:36
13 5.8% 7:20
See your biggest climbs

Cadence

162 (184 max) Stride Length: 154cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 162 6.1 39:37 6:28
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:25 5:41 60.38% More
800m 2:58 5:57 68.26% More
1km 3:46 6:04 69.80% More
Mile 6:12 6:12 72.12% More
5k 19:47 6:22 76.90% More
5 miles 32:23 6:29 76.65% More

Predictions

Dist Time Per Mile WAVA
1M 5:43 5:43 78.15
5km 19:11 6:10 79.31
5M 31:53 6:23 77.84
10km 40:13 6:28 77.13
10M 1:06:50 6:41 76.79
Half 1:29:11 6:48 75.60
20M 2:20:07 7:00 76.25
Mara 3:06:57 7:08 76.20
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