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Sat 27th Nov 2021 at 2:15pm by Alun

Run > Cross Country
  • drizzle
  • windy
  • v cold
  • Time
    35:36
  • Miles
    5.32
  • Min/mi
    6:42
  • Pacing
    92%
  • WAVA
    74.33
  • Stride(cm)
    148
  • Cals
    560
  • Cadence
    162
  • BPM
    149
  • %MHR
    85.7
  • B/mi
    998
  • Asc(m)
    184
  • Hillscore
    9
  • Surface
    Grass

Notes & Comments

Kent League Match #4, Foots Cray Meadows
Took it fairly easy today because of tomorrow's KFL race at Oxleas Wood but still had a job to do, competing in the 12 to score competition due to a number of absentees. Kept my heart rate in zones 3 & 4, pushed on towards the end of the final lap and took a few places up the final climb.
Let's see what tomorrow brings??

Split Summary
===
1) 0.62m - 4:10(6:42/m) 142/153bpm [951b/mi] 62cal
2) 0.62m - 4:06(6:35/m) 148/155bpm [975b/mi] 64cal
3) 0.62m - 3:58(6:24/m) 153/161bpm [979b/mi] 65cal
4) 0.62m - 4:08(6:39/m) 152/156bpm [1011b/mi] 66cal
5) 0.62m - 4:14(6:49/m) 152/156bpm [1036b/mi] 67cal
6) 0.62m - 4:13(6:47/m) 150/155bpm [1018b/mi] 66cal
7) 0.62m - 4:19(6:56/m) 148/152bpm [1027b/mi] 67cal
8) 0.62m - 4:15(6:51/m) 150/153bpm [1028b/mi] 67cal
9) 0.35m - 2:13(6:24/m) 157/163bpm [1006b/mi] 36cal
4:10 4:06 3:58 4:08 4:14 4:13 4:19 4:15 2:13

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 1:34 1:34 6:14 124 79-147 774 177 164-188 5/9
0.50 3:21 1:48 7:10 148 146-151 1062 163 160-166 17/8
0.75 4:57 1:36 6:23 146 141-153 931 162 154-168 1/15
1.00 6:40 1:43 6:52 148 142-154 1017 163 156-166 8/7
1.25 8:18 1:38 6:31 150 146-154 978 164 160-168 9/7
1.50 9:58 1:40 6:40 157 153-161 1048 163 156-170 14/7
1.75 11:29 1:31 6:04 150 147-155 909 164 162-168 2/14
2.00 13:08 1:39 6:38 151 147-155 1001 162 154-168 8/4
2.25 14:53 1:45 6:58 154 148-156 1073 160 154-164 8/9
2.50 16:28 1:35 6:22 151 148-154 961 164 158-168 4/5
2.75 18:13 1:45 6:58 154 153-156 1073 160 156-164 10/8
3.00 19:53 1:41 6:43 153 147-156 1027 162 158-166 7/12
3.25 21:39 1:45 7:00 149 146-152 1044 160 154-166 12/12
3.50 23:24 1:45 7:02 152 150-154 1069 156 148-168 23/10
3.75 24:57 1:33 6:10 147 145-152 907 163 158-166 2/12
4.00 26:45 1:48 7:12 148 146-150 1066 157 152-164 11/7
4.25 28:28 1:43 6:54 150 147-152 1034 157 154-162 6/12
4.50 30:09 1:41 6:45 146 144-150 986 160 156-166 8/10
4.75 31:56 1:47 7:08 151 148-153 1076 156 154-160 23/4
5.00 33:32 1:36 6:24 151 149-153 967 163 156-170 6/13
5.25 35:09 1:37 6:29 156 154-161 1011 165 156-180 6/5
5.32 35:36 27 6:35 162 161-163 1068 164 162-168 8/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    149 avge / 163 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    28 9.5% 7:40
    20 5.0% 7:07
    16 6.6% 7:11
    15 5.0% 6:42
    12 4.4% 6:46

  • Cadence Distribution

    162 avge / 188 max Stride Length: 148cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 164 5.3 35:34 6:41
    Still 0.1 - - 2 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:29 5:57 57.67% More
    800m 3:05 6:12 65.66% More
    1km 3:56 6:20 67.58% More
    Mile 6:26 6:26 71.31% More
    5k 20:31 6:36 74.12% More
    5 miles 33:28 6:42 74.19% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:58 5:58 76.93
    5km 20:03 6:27 75.87
    5M 33:19 6:40 74.53
    10km 42:01 6:46 73.82
    10M 1:09:51 6:59 72.97
    Half 1:33:11 7:07 72.21
    20M 2:26:25 7:19 71.94
    Mara 3:15:21 7:27 72.11
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