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Sat 16th Oct 2021 at 3:00pm by Alun

Run > Cross Country

Kent XC League - Race 1

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Time
32:16
Miles
5.05
Min/mi
6:23
Pacing
92.1%
WAVA
77.78
Stride(cm)
153
Cals
536
Cadence
165
BPM
157
%MHR
90.1
B/mi
1002
Asc(m)
195
Hillscore
9
Surface
Grass

Notes & Comments

Kent Cross Country League, Match #1
First proper cross country race since the mudbath that was the national at Wollaton Park in February 2020, I absolutely loved it!
Went out hard and tried to hang in there for as long as possible, felt a constant stinging in my left achilles from the end of the first lap, thankfully just a huge blister. 😭
Ran as strongly as possible to the end and really pleased with my place (don't know where exactly) and time (32:15), possibly my best ever finish?? 🏃💪

Split Summary
===
1) 0.62m - 3:42(5:58/m) 145/155bpm [865b/mi] 57cal
2) 0.62m - 3:53(6:15/m) 158/163bpm [986b/mi] 65cal
3) 0.62m - 3:58(6:24/m) 161/165bpm [1029b/mi] 68cal
4) 0.62m - 3:55(6:18/m) 160/165bpm [1007b/mi] 66cal
5) 0.62m - 4:15(6:50/m) 158/163bpm [1080b/mi] 70cal
6) 0.62m - 4:03(6:31/m) 159/164bpm [1037b/mi] 68cal
7) 0.62m - 4:00(6:25/m) 158/161bpm [1015b/mi] 66cal
8) 0.62m - 4:05(6:34/m) 161/164bpm [1058b/mi] 69cal
9) 0.08m - 25(5:07/m) 161/162bpm [822b/mi] 7cal

3:42 3:53 3:58 3:55 4:15 4:03 4:00 4:05 25

Pin Map

0mi in 0

Pace

20%

74%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:28	1:28	5:54	131 84-150	773	177 166-196	1/7
0.50	3:00	1:31	6:06	153 149-155	932	168 164-176	7/9
0.75	4:30	1:30	6:00	155 154-156	930	168 164-174	7/6
1.00	6:03	1:34	6:14	158 156-159	986	168 166-170	7/21
1.25	7:38	1:34	6:17	160 158-163	1005	166 164-168	11/4
1.50	9:17	1:39	6:36	163 160-165	1076	163 158-166	25/5
1.75	10:50	1:33	6:13	159 157-162	989	165 162-170	7/21
2.00	12:25	1:36	6:22	163 160-165	1038	164 160-168	13/6
2.25	13:57	1:31	6:06	161 159-164	982	165 162-168	10/20
2.50	15:33	1:36	6:25	158 157-159	1013	165 162-168	4/14
2.75	17:11	1:38	6:33	157 155-159	1029	162 160-164	8/5
3.00	18:58	1:47	7:08	158 155-162	1127	161 158-166	23/6
3.25	20:37	1:39	6:36	159 154-163	1049	161 156-166	14/4
3.50	22:15	1:38	6:32	157 153-163	1026	164 160-168	8/20
3.75	23:54	1:39	6:35	161 159-164	1060	160 158-166	15/10
4.00	25:28	1:34	6:15	158 156-160	987	164 162-166	9/22
4.25	27:08	1:40	6:39	157 155-160	1045	161 158-166	10/11
4.50	28:42	1:35	6:18	159 158-161	1003	163 160-166	10/10
4.75	30:29	1:47	7:08	162 160-164	1156	159 156-164	18/3
5.00	31:59	1:30	6:00	161 160-164	965	166 160-178	4/15
5.05	32:16	17	5:19	161 160-162	856	180 178-180	2/1

Heart

157/165max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 195m, Range 36m, Flat prediction 31:42

Elevation Graph

Biggest Climbs (m)	Min/mi
22 11.4%	7:18
17 9.6%	7:56
15 7.3%	6:38
14 4.4%	6:40
14 3.1%	6:16
11 3.6%	6:58
See your biggest climbs

Cadence

165 (196 max) Stride Length: 153cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	164	5.1	32:16	6:23
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:25	5:41	60.46%	More
800m	2:55	5:53	69.17%	More
1km	3:39	5:52	72.98%	More
Mile	6:00	6:00	76.46%	More
5k	19:39	6:19	77.42%	More
5 miles	31:55	6:23	77.78%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:43	5:43	80.29
5km	19:12	6:11	79.23
5M	31:56	6:23	77.76
10km	40:16	6:29	77.03
10M	1:06:56	6:42	76.14
Half	1:29:18	6:49	75.35
20M	2:20:18	7:01	75.07
Mara	3:07:12	7:09	75.25

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