Sun 2nd Jan 2022 at 12:20pm by Alun

Run > Warm Down

Kent Fitness League (XC) Minnis Bay, Birchington

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Time
12:46
Miles
1.33
Min/mi
9:36
Pacing
96%
WAVA
48.14
Stride(cm)
112
Cals
177
Cadence
150
BPM
117
%MHR
67.3
B/mi
1125
Asc(m)
19
Surface
Road

Notes & Comments

Post race warm down with Richard and Neill, shattered!

Split Summary
===
1) 0.62m - 5:53(9:27/m) 118/123bpm [1116b/mi] 69cal
2) 0.62m - 5:57(9:34/m) 117/120bpm [1119b/mi] 72cal
3) 0.09m - 5:42(1:00:04/m) 100/119bpm [6006b/mi] 36cal

5:53 5:57 5:42

Pin Map

0mi in 0

Pace

25%

70%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	32	32	8:37	109 97-118	940	154 152-156	1/0
0.13	1:08	36	9:38	121 120-121	1166	152 150-154	1/0
0.19	1:44	36	9:35	119 118-120	1141	153 152-154	2/0
0.25	2:21	37	9:52	119 117-120	1174	152 150-154	2/3
0.31	2:57	35	9:28	121 119-122	1145	153 152-154	1/2
0.38	3:33	36	9:36	120 119-122	1153	153 152-154	2/0
0.44	4:09	36	9:29	119 119-120	1129	152 150-152	0/2
0.50	4:43	34	9:11	121 119-123	1111	152 150-152	2/1
0.56	5:17	34	9:03	118 117-119	1069	151 148-154	0/0
0.63	5:54	37	9:49	117 116-118	1149	150 148-152	3/1
0.69	6:32	39	10:19	116 113-118	1197	148 144-152	0/3
0.75	7:08	35	9:22	116 115-117	1087	149 148-152	2/0
0.81	7:44	37	9:44	117 117-118	1139	150 148-152	2/1
0.88	8:19	35	9:26	119 118-119	1122	149 148-150	1/3
0.94	8:55	36	9:35	118 117-119	1130	149 146-152	4/0
1.00	9:31	36	9:28	115 114-116	1089	149 146-152	1/1
1.06	10:07	36	9:36	116 115-117	1114	148 146-150	2/0
1.13	10:42	36	9:28	116 115-117	1099	150 148-156	1/1
1.19	11:17	35	9:20	117 115-118	1093	150 148-152	0/3
1.25	11:52	35	9:17	117 115-119	1087	148 144-152	1/2
1.31	12:30	37	10:00	117 115-119	1169	147 146-148	2/1
1.33	12:46	16	12:28	117 115-118	1458	143 142-144	0/1

Heart

113/123max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 19m, Range 8m, Flat prediction 12:46

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

150 (156 max) Stride Length: 112cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	65.5	152	0.9	8:22	9:28
Walk	34.5	147	0.5	4:24	9:45

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:18	9:16	37.03%	More
800m	4:41	9:24	43.23%	More
1km	5:51	9:25	45.01%	More
Mile	9:30	9:30	47.02%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:25	9:25	47.45
5km	31:35	10:10	48.17
5M	52:30	10:30	47.27
10km	1:06:13	10:39	46.84
10M	1:50:04	11:00	46.63
Half	2:26:52	11:13	45.90
20M	3:50:45	11:32	46.30
Mara	5:07:53	11:45	46.27

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