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Sun 26th Nov 2023 at 9:04am by Alun

Run > Cross Country
  • v cold
  • Time
    31:44
  • Miles
    4.87
  • Min/mi
    6:31
  • Pacing
    85.7%
  • WAVA
    77.44
  • Stride(cm)
    150
  • Cals
    506
  • Watts
    438
  • Cadence
    165
  • BPM
    154
  • %MHR
    88.3
  • B/mi
    1001
  • Asc(m)
    178
  • Hillscore
    17
  • Surface
    Mixed

Notes & Comments

KFL Match #3, Knole Park
A 9am start with a polar maritime airmass = a very cold race with a frozen surface.
Went out hard over the first kilometre of climb to maximise the benefit from my spikes on the grassy sections of the course, surged down the steep descent at the top of the park and just kept on pushing. Traded a few places here and there on the long climb from Knole House, back down to the valley and then up to the top of the park again.
Began to fatigue a bit in the final couple of kilometres and struggled as the course became more of the infamous tarmac roadways and paths, fought hard for any places that I could hold onto into the finish.
Very pleased with my performance after a few below par races, next up will be the Kent Veterans' Championships on Saturday!

Split Summary
===
1) 0.62mi - 4:13(6:47/mi) 148/156bpm [1003b/mi] 65cal 547/729W
2) 0.62mi - 3:32(5:41/mi) 153/156bpm [871b/mi] 56cal 341/496W
3) 0.62mi - 3:53(6:15/mi) 154/164bpm [963b/mi] 63cal 448/626W
4) 0.62mi - 4:00(6:26/mi) 155/161bpm [998b/mi] 65cal 435/609W
5) 0.62mi - 4:31(7:15/mi) 155/159bpm [1125b/mi] 73cal 496/605W
6) 0.62mi - 4:25(7:06/mi) 155/162bpm [1101b/mi] 69cal 370/538W
7) 0.62mi - 3:46(6:04/mi) 153/155bpm [928b/mi] 60cal 413/607W
8) 0.52mi - 3:25(6:33/mi) 156/159bpm [1022b/mi] 55cal 436/622W
4:13 3:32 3:53 4:00 4:31 4:25 3:46 3:25
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

1% 5% 33% 41% 19%

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 1:37 1:37 6:27 139 88-155 897 175 164-196 595 123-729 16/0
0.50 3:21 1:45 6:59 154 152-156 1075 164 162-166 530 496-565 13/0
0.75 5:01 1:40 6:39 154 153-156 1023 165 164-168 472 380-513 9/1
1.00 6:22 1:21 5:23 153 150-155 825 177 164-192 265 183-362 0/54
1.25 7:46 1:24 5:37 153 150-155 860 173 172-176 352 299-393 0/23
1.50 9:13 1:27 5:48 154 152-156 893 171 168-178 413 361-481 0/12
1.75 10:43 1:30 5:58 152 151-155 907 169 166-172 418 380-480 16/6
2.00 12:36 1:53 7:32 159 154-164 1198 161 158-168 526 424-626 18/0
2.25 14:13 1:37 6:29 156 154-159 1010 163 160-174 436 284-515 3/21
2.50 15:43 1:30 5:59 151 148-156 902 169 166-172 404 300-609 13/9
2.75 17:28 1:46 7:02 155 152-157 1091 161 158-168 510 440-586 13/0
3.00 19:19 1:51 7:23 155 154-159 1145 160 158-162 486 435-524 17/0
3.25 21:31 2:12 8:47 158 154-162 1387 156 148-162 468 362-538 24/0
3.50 23:09 1:38 6:32 155 150-161 1012 160 152-172 298 254-398 3/21
3.75 24:39 1:31 6:03 151 148-154 913 166 164-170 359 280-481 2/23
4.00 26:09 1:30 5:58 152 151-153 907 167 164-170 403 271-532 3/17
4.25 27:38 1:29 5:55 154 152-155 911 167 162-178 385 308-607 3/19
4.50 29:23 1:45 7:01 154 152-156 1081 159 156-162 521 388-622 15/0
4.75 31:01 1:38 6:32 156 153-159 1019 162 156-168 413 320-552 9/12
4.87 31:44 43 5:57 156 155-157 928 172 168-180 348 324-364 0/13

Heart

154/164max
  • Show Beats/Mile

Elevation

Asc 178m, Range 96m, Flat prediction 28:43
Elevation Graph
Biggest Climbs (m) Min/mi
69 5.1% 7:35
37 3.3% 6:44
37 5.3% 7:13
28 4.8% 7:03
See your biggest climbs

Power

438W (729 max)
Power Graph
Power Bands

Cadence

165 (196 max) Stride Length: 150cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 169 4.9 31:44 6:31
Walk 0.0 158 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:20 5:23 64.60% More
800m 2:44 5:29 75.31% More
1km 3:27 5:33 78.57% More
Mile 5:39 5:39 82.82% More
5k 20:07 6:29 76.88% More

Predictions

Dist Time Per Mile WAVA
1M 5:51 5:51 79.98
5km 19:38 6:19 78.79
5M 32:38 6:32 77.43
10km 41:10 6:38 76.70
10M 1:08:25 6:51 75.87
Half 1:31:17 6:58 75.09
20M 2:23:26 7:10 74.84
Mara 3:11:22 7:18 75.06

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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