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Sat 28th Jan 2017 at 2:00pm by Alun

Run > Cross Country
  • Good
  • breezy
  • Time
    1:12:11
  • Miles
    9.13
  • Min/mi
    7:54
  • Pacing
    85%
  • WAVA
    61.50
  • Stride(cm)
    126
  • Cals
    1230
  • Cadence
    161
  • BPM
    160
  • %MHR
    91.9
  • B/mi
    1264
  • Asc(m)
    42
  • Hillscore
    35
  • Surface
    Mixed

Notes & Comments

Jeez that was tough, target number 1 was don't get lapped - achieved, number 2 was don't get injured -achieved, number 3 was finish inside the 90 minute cut off - achieved!

Split Summary
===
1) 0.62m - 4:44(7:38/m) 157/167bpm 77cal 7.86/10.08mph
2) 0.62m - 4:42(7:34/m) 164/171bpm 84cal 7.92/9.23mph
3) 0.62m - 5:05(8:10/m) 165/173bpm 91cal 7.35/9.41mph
4) 0.62m - 4:24(7:04/m) 162/170bpm 77cal 8.48/9.5mph
5) 0.62m - 4:11(6:45/m) 162/168bpm 73cal 8.9/9.83mph
6) 0.62m - 5:00(8:03/m) 165/172bpm 91cal 7.45/9.62mph
7) 0.62m - 4:54(7:53/m) 162/168bpm 85cal 7.62/8.58mph
8) 0.62m - 5:15(8:27/m) 163/168bpm 92cal 7.11/9.12mph
9) 0.62m - 4:49(7:45/m) 161/169bpm 83cal 7.75/9.14mph
10) 0.62m - 4:28(7:12/m) 160/166bpm 75cal 8.33/9.5mph
11) 0.62m - 5:20(8:35/m) 161/167bpm 92cal 7/8.62mph
12) 0.62m - 5:34(8:58/m) 158/164bpm 92cal 6.7/8.2mph
13) 0.62m - 5:18(8:32/m) 155/165bpm 84cal 7.04/8.01mph
14) 0.62m - 5:15(8:27/m) 155/162bpm 83cal 7.1/8.27mph
15) 0.43m - 3:12(7:23/m) 156/163bpm 51cal 8.13/9.39mph
4:44 4:42 5:05 4:24 4:11 5:00 4:54 5:15 4:49 4:28 5:20 5:34 5:18 5:15 3:12

Map
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0mi in 0

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 1:54 1:54 7:37 143 101-166 1088 173 118-190 25/0
0.50 3:46 1:52 7:28 161 158-167 1202 164 156-174 6/15
0.75 5:47 2:01 8:04 165 159-170 1330 161 152-168 22/1
1.00 7:45 1:58 7:50 162 157-167 1270 159 150-164 12/10
1.25 9:29 1:44 6:56 161 156-167 1117 161 154-166 2/15
1.50 11:33 2:05 8:19 163 154-168 1356 162 156-174 20/1
1.75 13:41 2:07 8:28 166 161-172 1406 161 156-168 13/1
2.00 15:23 1:43 6:52 162 157-169 1112 165 160-174 0/17
2.25 17:01 1:38 6:31 158 157-160 1030 164 160-172 2/16
2.50 19:02 2:01 8:02 167 161-169 1342 158 156-164 18/0
2.75 20:47 1:45 7:01 163 158-167 1144 165 158-176 2/11
3.00 22:26 1:39 6:34 162 158-165 1065 167 162-172 2/22
3.25 24:14 1:49 7:14 162 159-169 1173 166 158-172 14/6
3.50 26:07 1:52 7:29 163 158-170 1220 162 156-166 4/15
3.75 28:14 2:07 8:30 168 164-171 1427 157 152-162 21/3
4.00 30:17 2:03 8:13 164 161-167 1347 158 152-168 15/6
4.25 32:06 1:49 7:17 161 155-168 1172 162 156-170 0/18
4.50 34:28 2:22 9:28 163 156-168 1543 157 152-168 22/0
4.75 36:43 2:15 9:01 163 158-168 1468 158 152-162 11/3
5.00 38:27 1:43 6:54 158 156-162 1089 163 160-168 2/14
5.25 40:19 1:52 7:28 156 151-161 1164 162 156-168 7/15
5.50 42:24 2:05 8:20 166 162-169 1382 157 154-164 14/2
5.75 44:07 1:43 6:54 160 159-162 1103 164 158-170 1/12
6.00 45:48 1:41 6:44 161 158-164 1083 167 162-172 2/24
6.25 47:49 2:01 8:05 160 156-167 1293 162 154-170 16/1
6.50 49:51 2:02 8:06 160 157-166 1296 160 156-164 6/12
6.75 52:10 2:19 9:16 163 158-167 1509 154 150-162 17/5
7.00 54:21 2:11 8:45 159 154-163 1391 156 150-162 16/4
7.25 56:18 1:57 7:49 155 149-162 1212 162 156-168 1/18
7.50 58:49 2:31 10:05 160 154-164 1612 153 146-158 20/0
7.75 1:01:13 2:24 9:36 159 155-165 1527 155 140-168 11/7
8.00 1:03:10 1:56 7:46 151 149-153 1172 159 154-162 1/10
8.25 1:05:13 2:03 8:13 151 147-159 1240 158 150-164 10/12
8.50 1:07:31 2:18 9:11 159 155-162 1460 154 152-158 12/2
8.75 1:09:21 1:50 7:21 153 152-156 1125 161 154-164 1/12
9.00 1:11:05 1:44 6:55 155 152-160 1073 165 156-174 2/29
9.13 1:12:06 1:01 7:43 158 154-162 1220 174 170-182 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    160 avge / 172 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    34 5.4% 10:08
    34 4.7% 9:23
    34 4.8% 8:10
    31 9.1% 7:06
    25 6.4% 7:40
    25 6.1% 8:34

  • Cadence Distribution

    161 avge / 190 max Stride Length: 126cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.1 161 9.1 1:11:26 7:52
    Walk 0.9 139 0.1 40 11:12

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:33 6:14 53.35% More
    800m 3:13 6:29 60.12% More
    1km 4:06 6:36 62.09% More
    Mile 6:59 6:59 62.78% More
    5k 23:03 7:25 63.39% More
    5 miles 38:01 7:36 62.62% More
    10k 47:30 7:39 62.54% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:48 6:48 64.44
    5km 22:50 7:21 63.97
    5M 37:57 7:35 62.72
    10km 47:52 7:42 62.07
    10M 1:19:33 7:57 61.30
    Half 1:46:08 8:06 60.62
    20M 2:46:46 8:20 60.32
    Mara 3:42:30 8:30 60.42
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