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Sat 7th Jan 2017 at 12:00pm by Alun

Run > Cross Country
  • Time
    50:36
  • Miles
    7.47
  • Min/mi
    6:46
  • Pacing
    90.9%
  • WAVA
    71.16
  • Stride(cm)
    142
  • Cals
    950
  • Cadence
    167
  • BPM
    166
  • %MHR
    95.5
  • B/mi
    1126
  • Asc(m)
    135
  • Hillscore
    12
  • Surface
    Grass

Notes & Comments

Kent Cross Country Championships 2017.

Started hard and kept on pushing for as long as possible, faded a bit towards the end but crossed the line in 120th, 10th club finisher out of 12 and left with a bronze medal in the 12 to score competition, my first at this level!

Split Summary
===
1) 0.62m - 3:49(6:09/m) 155/164bpm 61cal 9.76/12mph
2) 0.62m - 3:54(6:17/m) 166/168bpm 71cal 9.54/9.79mph
3) 0.62m - 4:01(6:28/m) 170/175bpm 77cal 9.28/10.52mph
4) 0.62m - 4:05(6:35/m) 169/172bpm 79cal 9.12/9.87mph
5) 0.62m - 4:13(6:47/m) 171/174bpm 82cal 8.85/9.37mph
6) 0.62m - 4:05(6:34/m) 168/170bpm 78cal 9.14/9.41mph
7) 0.62m - 4:27(7:10/m) 169/173bpm 85cal 8.37/9.93mph
8) 0.62m - 4:32(7:17/m) 168/170bpm 86cal 8.24/9.33mph
9) 0.62m - 4:19(6:57/m) 166/168bpm 80cal 8.62/9.25mph
10) 0.62m - 4:22(7:02/m) 166/171bpm 80cal 8.53/9.87mph
11) 0.62m - 4:21(7:01/m) 169/172bpm 83cal 8.55/9.1mph
12) 0.62m - 4:25(7:06/m) 170/173bpm 85cal 8.44/9.29mph
13) 0.01m - 9(13:42/m) 171/172bpm 3cal 4.38/9.39mph
3:49 3:54 4:01 4:05 4:13 4:05 4:27 4:32 4:19 4:22 4:21 4:25 9
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

9% 44% 43% 3%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 1:30 1:30 5:58 136 93-158 812 176 122-206 1/2
0.50 3:03 1:34 6:14 160 158-162 997 177 172-180 1/2
0.75 4:37 1:34 6:16 164 163-166 1027 177 172-182 2/1
1.00 6:12 1:35 6:21 166 165-167 1055 174 170-176 1/2
1.25 7:46 1:34 6:15 167 165-168 1043 174 170-178 1/1
1.50 9:13 1:27 5:50 168 167-169 979 177 172-182 0/13
1.75 10:58 1:44 6:58 171 167-175 1191 171 162-186 18/6
2.00 12:40 1:42 6:49 172 169-174 1172 166 162-170 5/0
2.25 14:17 1:37 6:26 169 168-170 1088 168 164-172 0/3
2.50 15:56 1:40 6:39 169 167-170 1123 168 164-176 6/12
2.75 17:43 1:46 7:05 172 170-174 1218 165 162-168 10/0
3.00 19:21 1:39 6:35 170 169-171 1118 169 166-172 0/3
3.25 21:00 1:39 6:36 168 166-170 1109 167 164-170 1/2
3.50 22:39 1:39 6:35 169 167-170 1112 165 162-168 1/1
3.75 24:14 1:35 6:18 168 165-169 1059 167 166-174 0/14
4.00 26:05 1:51 7:24 168 165-173 1243 163 156-174 18/5
4.25 27:54 1:49 7:17 170 167-172 1239 161 156-162 5/0
4.50 29:34 1:40 6:41 168 167-169 1123 163 162-166 0/3
4.75 31:20 1:46 7:04 167 166-167 1180 164 160-168 5/12
5.00 33:17 1:57 7:47 169 166-170 1314 160 156-162 11/0
5.25 35:01 1:44 6:55 166 165-167 1147 163 162-166 1/3
5.50 36:45 1:44 6:58 166 164-168 1155 163 162-166 1/3
5.75 38:31 1:46 7:03 165 164-166 1163 162 162-162 1/1
6.00 40:08 1:38 6:31 166 164-167 1081 166 162-172 0/12
6.25 42:05 1:57 7:47 167 163-172 1299 161 152-174 17/7
6.50 43:55 1:50 7:19 169 167-171 1237 160 156-162 5/0
6.75 45:35 1:41 6:43 168 167-170 1127 162 158-164 0/3
7.00 47:18 1:43 6:51 167 164-169 1144 163 160-166 5/12
7.25 49:13 1:55 7:40 171 169-173 1311 161 158-164 11/0
7.47 50:42 1:29 6:50 171 170-172 1170 170 162-184 1/3

Heart

166/175max
  • Show Beats/Mile

Elevation

Asc 135m, Range 27m, Flat prediction 48:35
Elevation Graph
Biggest Climbs (m) Min/mi
24 3.0% 7:14
23 2.9% 7:38
23 3.1% 6:45
19 3.0% 7:38
18 2.9% 6:56
18 2.9% 7:29
See your biggest climbs

Cadence

167 (206 max) Stride Length: 142cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.8 167 7.4 50:35 6:48
Walk 0.2 122 0 7 5:40

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:27 5:49 57.12% More
800m 2:58 5:59 65.17% More
1km 3:47 6:05 67.50% More
Mile 6:10 6:10 71.02% More
5k 20:01 6:27 72.96% More
5 miles 33:17 6:39 71.53% More
10k 41:47 6:43 71.12% More

Predictions

Dist Time Per Mile WAVA
1M 5:55 5:55 74.06
5km 19:50 6:23 73.64
5M 32:58 6:36 72.20
10km 41:34 6:41 71.47
10M 1:09:06 6:55 70.57
Half 1:32:11 7:02 69.79
20M 2:24:50 7:15 69.45
Mara 3:13:15 7:23 69.56
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