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Sat 12th Feb 2022 at 1:00pm by Alun

Run > Cross Country
  • breezy
  • Time
    30:15
  • Miles
    4.85
  • Min/mi
    6:14
  • Pacing
    94.1%
  • WAVA
    79.53
  • Stride(cm)
    157
  • Cals
    498
  • Cadence
    165
  • BPM
    154
  • %MHR
    88.4
  • B/mi
    960
  • Asc(m)
    72
  • Hillscore
    11
  • Surface
    Grass

Notes & Comments

Kent League Match #5
Steady start, settled into my rhythm and then began to work through the field on each of the main laps, finished 64th with some very good packing with my M55 team mates ahead of the upcoming BMAF XC Championships.
Very pleased with my race execution after a couple of lacklustre performances since the Kent Champs.
Three more cross country races left, all hilly!!

Split Summary
===
1) 0.62m - 3:44(6:01/m) 140/154bpm [843b/mi] 57cal
2) 0.62m - 3:49(6:09/m) 153/156bpm [942b/mi] 63cal
3) 0.62m - 4:02(6:29/m) 157/160bpm [1018b/mi] 67cal
4) 0.62m - 3:51(6:12/m) 157/160bpm [973b/mi] 64cal
5) 0.62m - 3:47(6:06/m) 158/160bpm [963b/mi] 64cal
6) 0.62m - 4:01(6:29/m) 157/160bpm [1017b/mi] 67cal
7) 0.62m - 4:04(6:32/m) 157/161bpm [1026b/mi] 67cal
8) 0.5m - 2:57(5:55/m) 158/162bpm [935b/mi] 49cal
3:44 3:49 4:02 3:51 3:47 4:01 4:04 2:57

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 1:29 1:29 5:57 122 72-148 726 176 166-184 12/0
0.50 3:01 1:32 6:06 150 149-152 916 166 162-168 23/1
0.75 4:29 1:28 5:54 152 150-154 896 167 166-170 13/11
1.00 6:02 1:33 6:11 152 150-155 940 167 162-174 5/9
1.25 7:37 1:35 6:20 155 153-156 981 165 160-166 10/10
1.50 9:12 1:35 6:20 156 153-157 989 165 162-170 8/5
1.75 10:49 1:37 6:27 158 157-159 1018 165 164-168 10/4
2.00 12:26 1:37 6:28 159 156-160 1029 163 156-166 5/12
2.25 14:01 1:35 6:21 156 154-157 990 164 158-168 15/9
2.50 15:33 1:32 6:07 157 156-158 960 165 164-168 11/6
2.75 17:02 1:30 5:59 159 158-160 953 166 164-168 14/17
3.00 18:33 1:30 6:01 157 156-158 945 164 162-166 2/19
3.25 20:09 1:36 6:24 158 156-160 1012 163 160-164 21/11
3.50 21:46 1:37 6:28 156 155-157 1009 159 154-164 3/10
3.75 23:25 1:39 6:37 157 156-158 1038 160 156-162 18/4
4.00 25:08 1:43 6:53 158 156-160 1087 160 156-166 17/13
4.25 26:42 1:33 6:13 157 155-160 976 162 158-164 4/14
4.50 28:16 1:34 6:16 156 154-159 978 163 158-166 11/11
4.75 29:45 1:30 6:00 159 157-160 953 165 164-166 15/5
4.85 30:16 31 5:15 162 161-162 850 172 164-176 0/13

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    154 avge / 162 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    41 4.8% 5:54
    19 8.7% 6:19
    17 3.8% 6:06
    14 4.8% 6:10
    11 4.8% 6:36
    11 4.5% 6:12

  • Cadence Distribution

    165 avge / 184 max Stride Length: 157cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:24 5:39 60.76% More
    800m 2:55 5:53 69.18% More
    1km 3:40 5:54 72.53% More
    Mile 5:58 5:58 76.93% More
    5k 19:10 6:10 79.36% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:36 5:36 81.97
    5km 18:48 6:03 80.92
    5M 31:15 6:15 79.46
    10km 39:25 6:21 78.69
    10M 1:05:31 6:33 77.79
    Half 1:27:24 6:40 76.99
    20M 2:17:20 6:52 76.69
    Mara 3:03:14 7:00 76.88

Fetch Miles

16:15 Norman Park
12:25 Norman Park
12:39 Norman Park
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