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Sun 28th Jan 2018 at 10:00am by Alun

Run > Cross Country
  • Good
  • breezy
  • Time
    37:06
  • Miles
    4.80
  • Min/mi
    7:44
  • Pacing
    85.3%
  • WAVA
    61.94
  • Stride(cm)
    128
  • Cals
    634
  • Cadence
    163
  • BPM
    151
  • %MHR
    86.9
  • B/mi
    1168
  • Asc(m)
    42
  • Hillscore
    10
  • Surface
    Mixed

Notes & Comments

KFL match #6 at Nurstead Court.

Second race in as many days, legs felt tired at the start but woke up after the water splash, pushed pretty hard and pleased with 76th. Final KFL race next Sunday.

Split Summary
===
1) 0.62m - 4:22(7:02/m) 138/153bpm 65cal 8.53/9.73mph
2) 0.62m - 4:24(7:05/m) 150/155bpm 74cal 8.47/10.14mph
3) 0.62m - 5:22(8:39/m) 153/163bpm 93cal 6.94/9.66mph
4) 0.62m - 4:47(7:42/m) 154/160bpm 83cal 7.79/10.92mph
5) 0.62m - 4:35(7:22/m) 155/160bpm 80cal 8.15/8.47mph
6) 0.62m - 4:54(7:52/m) 155/162bpm 86cal 7.62/9.43mph
7) 0.62m - 5:17(8:29/m) 156/165bpm 93cal 7.07/12.65mph
8) 0.45m - 3:26(7:37/m) 157/164bpm 60cal 7.88/11.35mph
4:22 4:24 5:22 4:47 4:35 4:54 5:17 3:26

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 1:40 1:40 6:39 118 81-139 784 167 118-180 3/16
0.50 3:31 1:51 7:25 144 140-148 1067 163 156-166 7/3
0.75 5:18 1:47 7:10 153 150-155 1095 166 164-170 11/1
1.00 6:53 1:35 6:18 148 143-153 934 169 162-172 1/16
1.25 8:49 1:57 7:47 150 143-157 1167 165 148-176 14/6
1.50 10:57 2:08 8:31 157 149-163 1337 161 156-172 12/5
1.75 13:04 2:07 8:28 148 147-150 1252 164 154-170 7/20
2.00 15:16 2:11 8:46 156 150-160 1367 158 146-172 18/13
2.25 16:58 1:42 6:48 149 145-153 1014 166 162-170 5/16
2.50 19:00 2:03 8:10 155 150-158 1267 160 152-172 16/13
2.75 20:53 1:53 7:31 152 148-156 1142 161 158-162 9/3
3.00 22:48 1:55 7:41 157 155-160 1206 161 158-164 12/0
3.25 24:23 1:35 6:21 156 152-159 991 168 162-172 0/16
3.50 26:21 1:57 7:49 151 146-156 1181 160 148-164 11/7
3.75 28:33 2:13 8:51 159 155-162 1408 158 152-170 17/2
4.00 30:36 2:03 8:12 152 149-154 1246 162 158-166 6/20
4.25 32:53 2:17 9:07 159 152-165 1449 157 152-166 19/11
4.50 34:39 1:46 7:04 155 151-161 1096 164 156-170 4/17
4.75 36:47 2:08 8:31 158 154-163 1345 158 152-168 18/1
4.80 37:06 19 6:24 163 163-164 1042 178 162-186 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    151 avge / 165 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    17 14.3% 8:50
    17 3.8% 8:21
    16 8.4% 8:50
    14 3.8% 8:41
    14 4.6% 8:30
    12 2.6% 7:19

  • Cadence Distribution

    163 avge / 186 max Stride Length: 128cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.9 162 4.8 36:41 7:43
    Walk 1.1 137 0 25 9:01

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:33 6:16 53.36% More
    800m 3:19 6:40 59.01% More
    1km 4:11 6:44 61.37% More
    Mile 6:52 6:52 64.47% More
    5k 23:26 7:32 62.84% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:57 6:57 63.63
    5km 23:19 7:30 63.15
    5M 38:45 7:45 61.93
    10km 48:53 7:52 61.29
    10M 1:21:14 8:07 60.55
    Half 1:48:24 8:16 59.88
    20M 2:50:18 8:31 59.60
    Mara 3:47:14 8:40 59.71
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