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

Run > Cross Country

Kent XC League - Race 5

breezy

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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

Pin Map

Kent League, Norman Park

0mi in 0

Pace

10%

86%

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

Heart

154/162max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 72m, Range 48m, Flat prediction 30:29

Elevation Graph

Biggest Climbs (m)	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
See your biggest climbs

Cadence

165 (184 max) Stride Length: 157cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	164	4.8	30:16	6:15
Walk	0.0	0	0	0	NAN:00:00

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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