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Sat 1st Dec 2018 at 11:00am by Alun

Run > Cross Country
  • drizzle
  • windy
  • Time
    37:42
  • Miles
    5.62
  • Min/mi
    6:42
  • Pacing
    92.4%
  • WAVA
    72.31
  • Stride(cm)
    145
  • Cals
    700
  • Cadence
    166
  • BPM
    161
  • %MHR
    92.6
  • B/mi
    1081
  • Asc(m)
    100
  • Surface
    Grass

Notes & Comments

Started steadily, gradually increased my pace through the first couple of laps before fading a bit towards the end, it felt like the final lap was much slower but the splits suggest that I was only slightly slower. Lost a couple of places in the last few hundred metres but 24th is the same as last year.

Split Summary
===
1) 0.62m - 3:49(6:09/m) 148/159bpm 60cal 9.76/11.73mph
2) 0.62m - 4:01(6:28/m) 163/167bpm 74cal 9.27/11.88mph
3) 0.62m - 4:03(6:31/m) 165/167bpm 79cal 9.2/9.77mph
4) 0.62m - 4:11(6:43/m) 165/171bpm 81cal 8.92/9.96mph
5) 0.62m - 4:13(6:46/m) 164/168bpm 80cal 8.86/9.68mph
6) 0.62m - 4:14(6:49/m) 162/167bpm 79cal 8.8/9.6mph
7) 0.62m - 4:30(7:14/m) 162/165bpm 83cal 8.3/10.14mph
8) 0.62m - 4:13(6:47/m) 163/167bpm 79cal 8.84/11.27mph
9) 0.62m - 4:19(6:57/m) 164/168bpm 82cal 8.64/9.02mph
10) 0.02m - 9(6:32/m) 168/168bpm 3cal 9.19/8.97mph
3:49 4:01 4:03 4:11 4:13 4:14 4:30 4:13 4:19 9

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 1:28 1:28 5:50 131 82-154 765 183 170-196 1/4
0.50 3:04 1:37 6:28 156 154-157 1008 169 164-172 3/1
0.75 4:36 1:31 6:05 158 157-160 962 173 168-178 1/5
1.00 6:12 1:37 6:27 163 160-167 1051 170 162-176 6/3
1.25 7:53 1:40 6:42 164 162-166 1099 167 162-172 7/7
1.50 9:32 1:39 6:36 165 163-167 1088 165 160-170 4/7
1.75 11:12 1:40 6:40 166 163-167 1106 164 162-170 5/0
2.00 12:44 1:32 6:07 165 162-166 1009 171 170-174 1/5
2.25 14:23 1:40 6:39 164 161-167 1091 167 162-172 4/4
2.50 16:10 1:47 7:06 167 162-171 1186 164 162-170 4/7
2.75 17:50 1:41 6:42 165 162-167 1106 163 160-168 9/6
3.00 19:35 1:44 6:56 164 162-165 1138 162 156-172 4/2
3.25 21:12 1:37 6:29 162 160-165 1050 165 160-170 3/3
3.50 22:51 1:40 6:38 162 160-164 1075 165 162-172 1/4
3.75 24:41 1:49 7:18 164 161-166 1197 162 158-168 6/6
4.00 26:31 1:50 7:21 162 159-165 1192 160 156-162 8/7
4.25 28:17 1:46 7:04 162 160-163 1145 161 158-168 3/2
4.50 29:58 1:41 6:45 162 160-164 1092 163 158-166 2/3
4.75 31:38 1:40 6:39 163 160-165 1084 164 158-168 2/5
5.00 33:26 1:48 7:11 164 161-166 1177 160 146-162 5/5
5.25 35:14 1:48 7:13 163 160-167 1176 162 158-168 10/7
5.50 36:55 1:41 6:45 163 161-166 1100 162 156-166 4/3
5.62 37:42 47 6:45 167 166-168 1127 163 162-168 2/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    161 avge / 171 max Delete HR Trace

  • Cadence Distribution

    166 avge / 196 max Stride Length: 145cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.7 165 5.6 37:35 6:43
    Walk 0.3 146 0 7 8:18

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:26 5:46 58.35% More
    800m 3:02 6:06 64.95% More
    1km 3:47 6:06 67.76% More
    Mile 6:12 6:12 70.41% More
    5k 20:16 6:31 73.28% More
    5 miles 33:26 6:41 72.35% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:58 5:58 73.09
    5km 20:01 6:27 74.16
    5M 33:17 6:39 72.68
    10km 41:58 6:45 72.01
    10M 1:09:45 6:59 71.64
    Half 1:33:04 7:06 70.51
    20M 2:26:14 7:19 71.11
    Mara 3:15:07 7:27 71.06
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