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Sat 30th Nov 2019 at 11:00am by Alun

Run > Cross Country
  • Amazing
  • cold
  • Time
    32:55
  • Miles
    5.19
  • Min/mi
    6:21
  • Pacing
    93.3%
  • WAVA
    76.99
  • Stride(cm)
    150
  • Cals
    633
  • Cadence
    169
  • BPM
    166
  • %MHR
    95.1
  • B/mi
    1050
  • Asc(m)
    90
  • Surface
    Grass

Notes & Comments

Kent masters XC Champs, M50.

Went out hard (had no choice) and kept pushing as the front group of 5 pulled away, settled into another group of 5 and worked hard through the next 2 laps until it started to fragment.
Tried not to drop out of the top 10 and was hanging on for the final kilometre.

Finished 10th and the team took gold on count back as we were tied on 19 points with Tonbridge AC (3rd, 6th and 10th vs 1st, 7th and 11th).

Split Summary
===
1) 0.62m - 3:38(5:51/m) 151/173bpm 59cal
2) 0.62m - 3:56(6:20/m) 169/177bpm 78cal
3) 0.62m - 3:51(6:12/m) 169/175bpm 76cal
4) 0.62m - 3:59(6:24/m) 169/176bpm 80cal
5) 0.62m - 3:57(6:21/m) 170/181bpm 79cal
6) 0.62m - 4:03(6:31/m) 167/180bpm 79cal
7) 0.62m - 3:59(6:25/m) 166/178bpm 76cal
8) 0.62m - 4:07(6:37/m) 167/171bpm 80cal
9) 0.22m - 1:25(6:21/m) 164/171bpm 26cal
3:38 3:56 3:51 3:59 3:57 4:03 3:59 4:07 1:25

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 1:24 1:24 5:38 135 95-164 760 182 174-196 0/4
0.50 2:55 1:31 6:03 162 157-173 980 171 168-174 4/1
0.75 4:26 1:30 6:02 165 159-176 995 173 168-176 1/4
1.00 5:59 1:34 6:16 170 167-173 1064 171 166-176 3/5
1.25 7:36 1:37 6:27 169 160-173 1089 170 164-180 11/6
1.50 9:11 1:35 6:19 167 163-168 1056 168 166-172 3/4
1.75 10:44 1:33 6:11 169 166-174 1044 169 166-174 4/3
2.00 12:17 1:34 6:15 171 165-175 1067 170 162-174 1/4
2.25 13:50 1:33 6:13 169 161-173 1050 169 166-176 4/4
2.50 15:30 1:39 6:36 169 161-171 1116 169 164-172 11/8
2.75 17:06 1:36 6:25 168 164-174 1079 166 164-172 3/3
3.00 18:40 1:34 6:16 170 164-179 1066 169 164-172 3/3
3.25 20:13 1:34 6:14 173 167-181 1079 170 164-174 2/4
3.50 21:50 1:37 6:26 167 162-171 1074 168 164-174 4/5
3.75 23:32 1:42 6:48 165 161-168 1121 167 164-174 10/7
4.00 25:12 1:40 6:40 165 159-176 1101 165 160-170 3/2
4.25 26:44 1:32 6:07 169 163-178 1034 168 164-172 2/5
4.50 28:23 1:39 6:36 167 163-172 1103 167 164-170 4/3
4.75 30:00 1:37 6:29 167 163-171 1083 168 164-174 9/7
5.00 31:42 1:42 6:46 165 159-169 1117 166 162-172 2/7
5.19 32:54 1:12 6:15 165 160-170 1030 168 164-174 3/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    166 avge / 181 max Delete HR Trace

  • Cadence Distribution

    169 avge / 196 max Stride Length: 150cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:20 5:23 62.85% More
    800m 2:51 5:43 69.88% More
    1km 3:34 5:44 72.64% More
    Mile 5:56 5:56 74.12% More
    5k 19:17 6:12 77.61% More
    5 miles 31:38 6:20 77.14% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:40 5:40 77.58
    5km 19:02 6:08 78.63
    5M 31:38 6:20 77.12
    10km 39:54 6:25 76.39
    10M 1:06:19 6:38 76.02
    Half 1:28:28 6:45 74.84
    20M 2:19:00 6:57 75.48
    Mara 3:05:28 7:05 75.43
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