Sun 3rd Nov 2019 at 12:00pm by Alun

Run > Warm Down

Kent Fitness League (XC) Knole Park, Sevenoaks

breezy

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Time
15:30
Miles
1.78
Min/mi
8:42
Pacing
28%
WAVA
53.48
Stride(cm)
119
Cals
238
Cadence
154
BPM
144
%MHR
82.8
B/mi
1255
Asc(m)
22
Hillscore
2
Surface
Grass

Notes & Comments

Post race warm down and jog back to the car.

Split Summary
===
1) 0.62m - 5:34(8:57/m) 148/156bpm 87cal
2) 0.62m - 5:18(8:31/m) 146/162bpm 82cal
3) 0.54m - 4:38(8:35/m) 138/144bpm 69cal

5:34 5:18 4:38

Pin Map

0mi in 0

Pace

10%

44%

45%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.94	10:00	10:00 +2:30	10:42	149 104-161	1593	154 150-158	20/20
1.78	18:00	8:00	9:26	138 127-154	1302	155 144-160	1/38

Heart

144/161max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 22m, Range 37m, Flat prediction 15:16

Elevation Graph

Biggest Climbs (m)	Min/mi
20 2.6%	9:04
See your biggest climbs

Cadence

154 (160 max) Stride Length: 119cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	87.2	154	1.8	15:23	10:05
Walk	0.6	144	0	7	11:28
Pause	12.2	-	-	2:30	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:59	8:00	42.32%	More
800m	4:02	8:07	49.29%	More
1km	5:05	8:11	50.97%	More
Mile	10:56	10:56	40.20%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:22	8:22	52.54
5km	28:06	9:03	53.26
5M	46:42	9:20	52.24
10km	58:54	9:29	51.75
10M	1:37:54	9:47	51.50
Half	2:10:37	9:58	50.69
20M	3:25:14	10:16	51.12
Mara	4:33:50	10:27	51.09

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