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Sun 26th Nov 2017 at 11:00am by Alun

Run > Cross Country
  • cold
  • Time
    37:49
  • Miles
    5.25
  • Min/mi
    7:12
  • Pacing
    84.8%
  • WAVA
    66.70
  • Stride(cm)
    137
  • Cals
    683
  • Cadence
    164
  • BPM
    157
  • %MHR
    90.1
  • B/mi
    1129
  • Asc(m)
    42
  • Hillscore
    14
  • Surface
    Mixed

Notes & Comments

Started out quite steadily around the thinning loop then began to push into the main laps. Worked really hard on the flatter sections and pushed up the hills, loads of grip from my 12mm spikes when trail shoes were slipping. Lost a handful of places into the finish but gained plenty more elsewhere. Well pleased with that!
Split Summary
===
1) 0.62m - 4:15(6:50/m) 131/159bpm 74cal 8.79/9.62mph
2) 0.62m - 4:56(7:57/m) 157/164bpm 85cal 7.55/9.58mph
3) 0.62m - 4:23(7:03/m) 162/168bpm 80cal 8.51/9.62mph
4) 0.62m - 4:17(6:54/m) 159/163bpm 76cal 8.69/9.54mph
5) 0.62m - 4:24(7:05/m) 163/169bpm 81cal 8.46/9.48mph
6) 0.62m - 4:55(7:55/m) 162/170bpm 91cal 7.57/9.48mph
7) 0.62m - 4:24(7:04/m) 163/169bpm 81cal 8.48/9.62mph
8) 0.62m - 4:26(7:09/m) 162/166bpm 81cal 8.4/9.83mph
9) 0.28m - 1:48(6:29/m) 167/169bpm 34cal 9.25/9.5mph
4:15 4:56 4:23 4:17 4:24 4:55 4:24 4:26 1:48

Map
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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 1:40 1:40 6:42 106 75-136 709 169 118-182 6/6
0.50 3:27 1:47 7:08 148 138-159 1057 163 160-166 14/5
0.75 5:07 1:40 6:39 153 150-157 1018 167 160-176 12/10
1.00 7:14 2:06 8:26 154 149-160 1298 161 150-168 13/10
1.25 9:13 1:59 7:58 162 160-164 1289 160 148-170 14/6
1.50 11:11 1:58 7:53 161 157-168 1268 161 152-178 17/13
1.75 12:49 1:38 6:30 164 162-168 1067 168 158-184 3/12
2.00 14:27 1:38 6:31 158 156-161 1030 170 166-178 1/18
2.25 16:05 1:39 6:35 158 156-161 1039 166 164-172 8/10
2.50 17:57 1:52 7:27 162 160-163 1206 161 158-162 9/2
2.75 19:47 1:50 7:21 162 161-163 1191 161 158-162 10/11
3.00 21:29 1:42 6:48 165 162-169 1121 162 158-168 11/14
3.25 23:11 1:42 6:47 160 158-162 1087 166 162-170 14/7
3.50 25:30 2:19 9:17 164 159-169 1522 156 146-164 23/4
3.75 27:22 1:52 7:27 161 157-166 1200 162 152-180 7/15
4.00 29:21 1:59 7:57 164 159-168 1302 157 152-164 15/12
4.25 30:56 1:35 6:18 163 161-164 1028 170 162-184 0/16
4.50 32:32 1:36 6:25 161 160-162 1032 169 164-174 1/12
4.75 34:21 1:49 7:16 161 159-163 1169 162 158-164 12/5
5.00 36:14 1:53 7:32 165 164-166 1242 161 158-162 10/1
5.25 37:48 1:34 6:20 167 163-169 1058 164 160-172 3/15

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    157 avge / 169 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    27 7.0% 9:31
    26 7.8% 9:17
    19 2.8% 7:23
    14 4.9% 7:08
    14 4.6% 6:57
    13 5.8% 6:44

  • Cadence Distribution

    164 avge / 184 max Stride Length: 137cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:31 6:07 54.70% More
    800m 3:09 6:19 62.17% More
    1km 4:00 6:26 63.69% More
    Mile 6:44 6:44 64.24% More
    5k 22:07 7:07 66.59% More
    5 miles 36:08 7:14 66.38% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:26 6:26 67.26
    5km 21:36 6:57 68.18
    5M 35:54 7:11 66.82
    10km 45:16 7:17 66.19
    10M 1:15:15 7:32 65.83
    Half 1:40:24 7:40 64.78
    20M 2:37:45 7:53 65.34
    Mara 3:30:29 8:02 65.29
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