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Sun 10th Nov 2019 at 11:00am by Alun

Run > Cross Country
  • cold
  • Time
    34:30
  • Miles
    5.34
  • Min/mi
    6:28
  • Pacing
    91.8%
  • WAVA
    75.63
  • Stride(cm)
    147
  • Cals
    623
  • Cadence
    170
  • BPM
    162
  • %MHR
    93.3
  • B/mi
    1049
  • Asc(m)
    122
  • Hillscore
    5
  • Surface
    Grass

Notes & Comments

Went out hard to avoid the inevitable congestion at the various pinch points, once I was up there I couldn't afford to ease up or I'd start dropping back through the field. Very pleased with 40th overall but lost two places in the final 200m burn up including one to my clubmate, I'm watching you Sean Rodwell!!! 👀

Split Summary
===
1) 0.62m - 3:55(6:18/m) 150/170bpm 62cal
2) 0.62m - 3:59(6:24/m) 167/185bpm 75cal
3) 0.62m - 3:50(6:10/m) 169/178bpm 74cal
4) 0.62m - 3:57(6:21/m) 164/172bpm 73cal
5) 0.62m - 4:04(6:33/m) 162/172bpm 73cal
6) 0.62m - 4:03(6:30/m) 164/171bpm 74cal
7) 0.62m - 4:04(6:32/m) 164/171bpm 74cal
8) 0.62m - 4:20(6:59/m) 161/165bpm 77cal
9) 0.37m - 2:19(6:17/m) 161/168bpm 41cal
3:55 3:59 3:50 3:57 4:04 4:03 4:04 4:20 2:19

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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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 1:31 1:31 6:03 132 89-154 799 179 170-192 2/6
0.50 3:04 1:33 6:11 161 153-170 997 173 166-178 4/2
0.75 4:49 1:45 6:59 162 158-167 1132 167 162-172 12/1
1.00 6:20 1:32 6:07 164 159-175 1003 173 162-182 3/13
1.25 7:57 1:36 6:26 173 164-185 1112 174 166-180 4/4
1.50 9:27 1:30 6:01 168 164-172 1011 169 164-176 4/7
1.75 10:58 1:32 6:06 169 162-175 1031 173 170-176 3/2
2.00 12:33 1:34 6:17 169 164-177 1061 170 160-176 4/6
2.25 14:06 1:34 6:15 165 161-170 1032 168 164-174 6/3
2.50 15:46 1:39 6:38 162 159-168 1074 170 166-176 5/5
2.75 17:31 1:45 7:00 162 157-168 1134 166 160-170 12/1
3.00 19:03 1:32 6:10 160 155-168 986 168 162-174 4/11
3.25 20:42 1:38 6:33 167 163-172 1094 168 164-172 5/6
3.50 22:19 1:37 6:29 166 164-170 1076 166 164-170 5/7
3.75 23:55 1:36 6:25 161 157-169 1033 170 168-176 2/3
4.00 25:34 1:39 6:37 165 158-168 1093 165 160-170 5/7
4.25 27:11 1:36 6:25 164 159-169 1052 166 164-170 5/2
4.50 28:54 1:43 6:52 161 158-166 1104 167 164-172 6/6
4.75 30:45 1:52 7:28 162 160-164 1209 163 160-166 12/2
5.00 32:19 1:34 6:16 161 158-165 1008 168 162-174 2/13
5.25 33:59 1:40 6:39 160 158-163 1064 170 166-174 4/4
5.34 34:30 31 5:42 165 162-168 942 176 166-186 4/2

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    162 avge / 185 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    18 2.2% 6:39
    14 2.5% 7:15
    14 2.7% 6:58

  • Cadence Distribution

    170 avge / 192 max Stride Length: 147cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:25 5:43 59.22% More
    800m 2:59 6:00 66.69% More
    1km 3:46 6:04 68.68% More
    Mile 6:06 6:06 72.12% More
    5k 19:40 6:20 76.10% More
    5 miles 32:16 6:27 75.63% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:46 5:46 76.23
    5km 19:21 6:14 77.34
    5M 32:10 6:26 75.85
    10km 40:34 6:32 75.14
    10M 1:07:25 6:45 74.78
    Half 1:29:57 6:52 73.61
    20M 2:21:20 7:04 74.23
    Mara 3:08:34 7:12 74.19
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