Sun 5th Mar 2023 at 1:33pm by Alun

Run > Cross Country
  • breezy
  • cold
  • Time
    57:25
  • Miles
    7.09
  • Min/mi
    8:06
  • Pacing
    32%
  • WAVA
    62.71
  • Stride(cm)
    132
  • Cals
    810
  • Watts
    362
  • Cadence
    150
  • BPM
    146
  • %MHR
    84
  • B/mi
    1184
  • Asc(m)
    188
  • Hillscore
    11
  • Surface
    Grass

Notes & Comments

Cross Country Reconnaissance Run
Wanted a 10k run on grass, planned to drive to Capstone Park but decided on Deangate Ridge.
This would make a great cross country course; all grass, loads of space and plenty of elevation changes. Just depends on whether Medway Council would want too much cash for the use of the facility??

Split Summary
===
1) 0.62m - 5:29(8:49/m) 135/149bpm [1190b/mi] 74cal 427/530W
2) 0.62m - 5:12(8:22/m) 142/152bpm [1188b/mi] 73cal 355/471W
3) 0.62m - 5:02(8:06/m) 149/159bpm [1206b/mi] 73cal 397/574W
4) 0.62m - 4:55(7:55/m) 145/152bpm [1148b/mi] 70cal 362/534W
5) 0.62m - 5:05(8:11/m) 152/156bpm [1245b/mi] 72cal 337/532W
6) 0.62m - 4:38(7:27/m) 137/151bpm [1021b/mi] 63cal 318/478W
7) 0.62m - 5:02(8:07/m) 147/151bpm [1192b/mi] 70cal 350/434W
8) 0.62m - 5:02(8:06/m) 148/157bpm [1199b/mi] 71cal 337/437W
9) 0.62m - 4:59(8:02/m) 152/160bpm [1221b/mi] 73cal 370/491W
10) 0.62m - 5:07(8:14/m) 150/156bpm [1236b/mi] 73cal 377/469W
11) 0.62m - 4:56(7:56/m) 150/157bpm [1191b/mi] 70cal 342/425W
12) 0.25m - 1:57(7:41/m) 150/153bpm [1153b/mi] 28cal 329/364W
5:29 5:12 5:02 4:55 5:05 4:38 5:02 5:02 4:59 5:07 4:56 1:57
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

2% 21% 53% 25%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
0.25 2:15 2:15 8:59 126 84-137 1133 149 102-152 459 98-530 26/0
0.50 4:25 2:11 8:42 140 134-149 1219 150 148-152 431 397-493 17/0
0.75 6:34 2:08 8:34 144 142-146 1234 151 124-154 397 291-482 12/1
1.00 8:39 2:05 8:19 149 145-152 1238 151 150-154 392 261-471 17/0
1.25 10:44 2:06 8:22 135 130-146 1131 149 142-154 290 220-426 3/23
1.50 12:49 2:04 8:18 144 133-151 1194 152 148-156 375 302-574 5/9
1.75 14:52 2:03 8:14 155 150-159 1276 151 150-154 437 317-559 27/1
2.00 16:42 1:50 7:19 145 140-152 1062 152 150-154 333 255-391 2/14
2.25 18:34 1:53 7:30 147 143-152 1103 153 146-156 357 313-386 1/11
2.50 20:45 2:11 8:44 146 141-153 1275 147 68-152 394 91-534 13/7
2.75 22:51 2:06 8:22 151 146-155 1264 148 146-152 322 233-449 2/15
3.00 24:52 2:01 8:04 154 151-156 1242 150 148-152 358 286-532 8/6
3.25 30:44 5:52 +3:58 23:29 140 94-152 3288 151 144-154 275 106-529 6/29
3.50 32:35 1:51 7:23 135 122-140 996 152 148-156 317 236-428 2/69
3.75 34:29 1:54 7:35 142 139-144 1077 153 150-154 378 316-478 5/8
4.00 36:29 2:00 8:00 145 143-147 1159 152 150-154 360 330-382 1/6
4.25 38:34 2:05 8:21 150 145-151 1252 150 148-152 336 286-398 3/7
4.50 40:39 2:05 8:21 151 145-157 1262 151 150-154 383 324-437 8/2
4.75 42:41 2:02 8:06 149 142-157 1208 151 146-156 297 210-414 4/19
5.00 44:38 1:57 7:47 143 138-152 1113 151 148-156 334 255-413 3/14
5.25 46:50 2:12 8:49 153 148-160 1348 151 146-166 410 89-491 19/3
5.50 48:42 1:53 7:30 153 144-160 1148 151 148-156 351 308-454 6/9
5.75 50:34 1:52 7:28 147 143-153 1098 152 150-154 358 318-443 3/11
6.00 52:37 2:03 8:10 149 145-153 1217 147 144-152 372 316-469 5/7
6.25 54:48 2:11 8:44 153 149-156 1335 146 144-150 375 284-451 13/4
6.50 56:53 2:06 8:22 154 149-157 1289 149 144-154 376 296-425 11/2
6.75 58:47 1:53 7:33 146 144-150 1102 150 148-152 310 264-351 0/20
7.00 1:00:41 1:55 7:39 148 145-153 1132 150 142-152 339 307-413 1/9
7.09 1:01:23 42 7:54 151 149-153 1192 150 148-152 318 301-341 0/5

Heart

146/160max
  • Show Beats/Mile

Elevation

Asc 188m, Range 162m, Flat prediction 56:28
Elevation Graph
Biggest Climbs (m) Min/mi
72 4.7% 8:40
27 6.4% 8:23
13 5.2% 9:07
See your biggest climbs

Power

362W (574 max)
Power Graph
Power Bands

Cadence

150 (166 max) Stride Length: 132cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 73.1 151 5.6 43:47 8:31
Walk 20.7 146 1.5 13:32 9:07
Still 0.2 - - 6 -
Pause 6.1 - - 3:58 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:46 7:06 48.62% More
800m 3:39 7:21 55.76% More
1km 4:37 7:25 57.54% More
Mile 7:45 7:45 58.12% More
5k 24:52 8:00 61.70% More
5 miles 43:53 8:47 57.05% More
10k 53:45 8:39 58.22% More

Predictions

Dist Time Per Mile WAVA
1M 7:05 7:05 63.59
5km 23:47 7:39 64.51
5M 39:33 7:55 63.30
10km 49:52 8:02 62.76
10M 1:22:54 8:17 62.47
Half 1:50:36 8:27 61.51
20M 2:53:47 8:41 62.04
Mara 3:51:51 8:51 62.00
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