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Sun 11th Nov 2018 at 11:00am by Alun

Run > Cross Country
  • Good
  • rain
  • Time
    36:12
  • Miles
    5.36
  • Min/mi
    6:45
  • Pacing
    90.9%
  • WAVA
    71.84
  • Stride(cm)
    144
  • Cals
    632
  • Cadence
    166
  • BPM
    159
  • %MHR
    91.4
  • B/mi
    1075
  • Asc(m)
    122
  • Hillscore
    5
  • Surface
    Mixed

Notes & Comments

Kent Fitness League match 2, Swanley Park.

Started out quite hard to make sure that I didn't get caught up in any congestion, spotted a couple of targets ahead of me and worked hard to catch and pull clear of them on the second lap. Started to tire but kept on pushing all the way to the finish, taking places here and there but occasionally losing the odd one. Very happy with 64th overall, feeling great!

Split Summary
===
1) 0.62m - 4:15(6:50/m) 148/160bpm 65cal 8.78/11.44mph
2) 0.62m - 4:06(6:36/m) 158/162bpm 70cal 9.09/10.08mph
3) 0.62m - 4:08(6:38/m) 162/167bpm 73cal 9.03/9.39mph
4) 0.62m - 4:11(6:43/m) 161/164bpm 73cal 8.93/9.89mph
5) 0.62m - 4:10(6:43/m) 163/167bpm 74cal 8.93/10.16mph
6) 0.62m - 4:13(6:46/m) 162/167bpm 75cal 8.86/9.85mph
7) 0.62m - 4:14(6:48/m) 163/164bpm 75cal 8.82/9.12mph
8) 0.62m - 4:25(7:06/m) 163/168bpm 80cal 8.45/9.48mph
9) 0.39m - 2:35(6:39/m) 164/169bpm 47cal 9.02/9.89mph
4:15 4:06 4:08 4:11 4:10 4:13 4:14 4:25 2:35

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 1:32 1:32 6:09 130 89-150 800 177 118-196 2/7
0.50 3:17 1:45 6:59 153 150-156 1068 166 160-170 5/2
0.75 5:08 1:51 7:25 159 157-161 1179 163 160-166 12/1
1.00 6:42 1:34 6:16 157 156-159 983 168 160-174 2/14
1.25 8:23 1:41 6:44 159 155-162 1071 167 164-172 4/4
1.50 10:01 1:38 6:31 164 159-167 1070 166 164-168 5/7
1.75 11:40 1:39 6:38 160 158-162 1061 166 162-170 3/4
2.00 13:22 1:41 6:46 160 158-162 1082 162 152-168 4/6
2.25 15:02 1:41 6:42 161 160-162 1079 164 160-178 5/2
2.50 16:44 1:41 6:45 162 160-163 1095 164 162-172 6/4
2.75 18:35 1:51 7:23 165 162-167 1219 162 158-166 12/1
3.00 20:08 1:33 6:13 161 158-164 1000 167 162-174 2/14
3.25 21:49 1:41 6:43 161 160-163 1082 168 162-176 4/4
3.50 23:29 1:41 6:43 164 160-167 1101 164 160-168 5/6
3.75 25:10 1:40 6:41 160 159-164 1070 166 162-170 3/4
4.00 26:52 1:42 6:49 163 162-164 1110 163 158-168 4/7
4.25 28:35 1:43 6:52 163 162-163 1119 164 162-170 5/2
4.50 30:20 1:45 7:01 161 159-162 1129 163 160-170 7/5
4.75 32:15 1:56 7:42 165 162-168 1271 160 156-164 13/1
5.00 33:50 1:34 6:17 163 162-164 1025 167 160-172 2/14
5.25 35:32 1:43 6:51 164 161-166 1123 166 158-172 4/4
5.36 36:15 43 6:30 168 165-169 1093 164 160-170 5/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    159 avge / 169 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    19 2.3% 7:08
    14 2.9% 7:31
    14 2.8% 7:25

  • Cadence Distribution

    166 avge / 196 max Stride Length: 144cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 165 5.3 36:11 6:46
    Walk 0.2 118 0 4 6:00

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:30 6:01 55.95% More
    800m 3:10 6:21 62.39% More
    1km 3:59 6:24 65.18% More
    Mile 6:30 6:30 68.64% More
    5k 20:44 6:40 71.60% More
    5 miles 33:49 6:46 71.56% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:02 6:02 73.97
    5km 20:13 6:30 73.42
    5M 33:37 6:43 72.00
    10km 42:23 6:49 71.30
    10M 1:10:27 7:03 70.43
    Half 1:34:00 7:11 69.66
    20M 2:27:42 7:23 69.35
    Mara 3:17:04 7:31 69.49
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