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Sat 22nd Feb 2020 at 3:00pm by Alun

Run > Cross Country
  • Amazing
  • windy
  • Time
    59:14
  • Miles
    8.11
  • Min/mi
    7:18
  • Pacing
    88.2%
  • WAVA
    67.99
  • Stride(cm)
    138
  • Cals
    1088
  • Cadence
    159
  • BPM
    162
  • %MHR
    92.8
  • B/mi
    1180
  • Asc(m)
    194
  • Hillscore
    11
  • Surface
    Grass

Notes & Comments

English Cross Country Championships 2020.

Brutal, knee deep thick cloying mud, knee deep water splashes, very little fast ground, 2 laps with climbs up to Wollaton House and a last lap with added loop and gratuitous climb.
Oh and there were tree trunks to hurdle, one in the middle of the deep mud.
Absolutely exhausted by the end, the battle to the finish also had knee deep sticky mud right to the line. 787th out of 1715.
Brutal but loved it!

Split Summary
===
1) 0.62m - 4:11(6:44/m) 143/168bpm 65cal
2) 0.62m - 4:18(6:55/m) 161/174bpm 79cal
3) 0.62m - 4:06(6:36/m) 168/178bpm 81cal
4) 0.62m - 4:35(7:23/m) 166/180bpm 88cal
5) 0.62m - 4:30(7:14/m) 163/172bpm 84cal
6) 0.62m - 4:35(7:22/m) 163/173bpm 85cal
7) 0.62m - 4:14(6:49/m) 169/180bpm 84cal
8) 0.62m - 4:55(7:54/m) 159/169bpm 87cal
9) 0.62m - 4:45(7:38/m) 162/171bpm 87cal
10) 0.62m - 4:49(7:45/m) 163/169bpm 89cal
11) 0.62m - 4:33(7:19/m) 162/167bpm 83cal
12) 0.62m - 4:36(7:25/m) 163/169bpm 85cal
13) 0.62m - 4:53(7:52/m) 160/168bpm 87cal
14) 0.03m - 14(7:28/m) 167/167bpm 4cal
4:11 4:18 4:06 4:35 4:30 4:35 4:14 4:55 4:45 4:49 4:33 4:36 4:53 14
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

3% 5% 19% 49% 24%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 1:43 1:43 6:52 119 77-149 817 171 160-188 11/0
0.50 3:22 1:39 6:37 159 152-166 1052 164 156-168 2/12
0.75 5:05 1:43 6:53 164 158-168 1128 165 160-172 2/4
1.00 6:51 1:46 7:04 158 154-163 1117 162 158-166 11/3
1.25 8:31 1:40 6:40 164 156-173 1094 166 162-170 2/7
1.50 10:14 1:42 6:50 165 158-173 1127 164 160-170 3/4
1.75 11:51 1:37 6:28 168 163-177 1087 164 160-170 6/9
2.00 13:31 1:40 6:41 168 162-174 1123 165 162-170 1/2
2.25 15:14 1:43 6:50 172 165-179 1175 164 158-170 4/2
2.50 17:19 2:05 8:21 163 156-176 1360 151 136-162 6/4
2.75 19:13 1:54 7:38 164 157-172 1251 158 152-162 11/0
3.00 20:56 1:43 6:51 163 160-167 1117 162 158-166 1/10
3.25 22:45 1:49 7:16 164 161-169 1191 158 150-162 2/4
3.50 24:45 2:00 8:00 163 157-168 1303 158 156-164 22/1
3.75 26:24 1:39 6:38 166 159-173 1100 163 158-170 0/20
4.00 28:07 1:42 6:49 171 165-180 1165 162 160-166 7/3
4.25 29:48 1:42 6:47 166 163-173 1126 163 156-166 2/4
4.50 31:32 1:44 6:54 167 162-174 1154 162 154-166 2/5
4.75 33:27 1:55 7:40 164 160-169 1258 156 142-164 5/1
5.00 35:38 2:11 8:44 152 142-161 1329 150 130-234 4/4
5.25 37:37 1:59 7:54 163 156-166 1288 154 146-160 9/6
5.50 39:27 1:51 7:23 160 157-163 1181 157 152-160 2/4
5.75 41:20 1:53 7:31 165 158-171 1242 155 144-160 3/5
6.00 43:32 2:12 8:48 162 158-166 1424 153 150-158 19/4
6.25 45:11 1:39 6:38 164 157-168 1088 161 154-166 2/19
6.50 47:00 1:49 7:16 164 162-167 1191 159 156-162 7/3
6.75 48:55 1:55 7:38 160 156-165 1221 158 152-162 12/12
7.00 50:42 1:47 7:07 165 163-168 1173 160 154-166 2/4
7.25 52:35 1:53 7:32 162 160-165 1219 157 154-160 1/4
7.50 54:26 1:51 7:25 162 155-169 1201 159 154-164 6/1
7.75 56:38 2:13 8:50 161 154-166 1423 149 130-156 8/4
8.00 58:29 1:51 7:23 159 150-166 1175 156 150-166 6/8
8.11 59:14 45 6:49 166 164-168 1133 161 158-166 0/7

Heart

162/180max
  • Show Beats/Mile

Elevation

Asc 194m, Range 25m, Flat prediction 57:48
Elevation Graph
Biggest Climbs (m) Min/mi
21 6.1% 7:46
20 6.8% 8:56
13 4.3% 6:41
13 2.7% 7:18
12 6.8% 8:11
11 2.8% 8:20
See your biggest climbs

Cadence

159 (234 max) Stride Length: 138cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 86.0 161 7.2 50:57 7:06
Walk 14.0 147 0.9 8:17 8:51

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:33 6:14 54.38% More
800m 3:14 6:30 61.57% More
1km 4:03 6:32 64.49% More
Mile 6:36 6:36 68.21% More
5k 21:38 6:58 69.19% More
5 miles 35:36 7:07 68.55% More
10k 44:54 7:14 67.89% More

Predictions

Dist Time Per Mile WAVA
1M 6:20 6:20 71.12
5km 21:16 6:51 70.36
5M 35:20 7:04 69.08
10km 44:34 7:10 68.40
10M 1:14:05 7:25 67.58
Half 1:38:51 7:33 66.84
20M 2:35:18 7:46 66.57
Mara 3:27:13 7:55 66.71
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