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Sun 12th Dec 2021 at 11:00am by Alun

Run > Cross Country
  • breezy
  • Time
    35:00
  • Miles
    5.24
  • Min/mi
    6:41
  • Pacing
    88.8%
  • WAVA
    74.42
  • Stride(cm)
    152
  • Cals
    551
  • Cadence
    158
  • BPM
    152
  • %MHR
    87.5
  • B/mi
    1016
  • Asc(m)
    189
  • Hillscore
    5
  • Surface
    Trail

Notes & Comments

KFL Match #3, Betteshanger Park
2nd cross country race of the weekend, started slowly and waited for my legs to feel half decent. Decided to push on after 3-400m because it was too crowded where I was, took a breather through the narrow technical piece of the lap before pushing on to the finish.
No more racing this year, 2021 has been a blast!!!

Split Summary
===
1) 0.62m - 4:03(6:31/m) 137/156bpm [893b/mi] 58cal
2) 0.62m - 4:37(7:26/m) 149/155bpm [1107b/mi] 70cal
3) 0.62m - 4:02(6:30/m) 154/160bpm [1002b/mi] 65cal
4) 0.62m - 3:59(6:24/m) 155/158bpm [993b/mi] 64cal
5) 0.62m - 4:00(6:26/m) 154/157bpm [989b/mi] 64cal
6) 0.62m - 4:38(7:27/m) 154/160bpm [1148b/mi] 72cal
7) 0.62m - 4:01(6:28/m) 158/164bpm [1021b/mi] 66cal
8) 0.62m - 4:02(6:29/m) 157/161bpm [1017b/mi] 65cal
9) 0.27m - 1:39(6:12/m) 161/164bpm [997b/mi] 27cal
4:03 4:37 4:02 3:59 4:00 4:38 4:01 4:02 1:39

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 1:40 1:40 6:40 121 79-140 806 164 158-170 3/18
0.50 3:14 1:34 6:17 146 140-150 917 164 154-168 10/7
0.75 4:57 1:43 6:51 153 148-156 1048 160 148-166 17/16
1.00 6:57 2:00 8:00 144 138-153 1153 153 144-174 11/11
1.25 8:42 1:45 6:59 152 149-155 1060 155 146-166 13/2
1.50 10:21 1:39 6:37 152 148-160 1005 162 158-164 8/18
1.75 11:57 1:36 6:25 156 153-159 1002 157 154-164 11/7
2.00 13:35 1:38 6:30 155 155-157 1008 158 156-162 10/14
2.25 15:11 1:36 6:24 155 153-157 992 159 156-164 6/7
2.50 16:47 1:36 6:25 154 152-156 988 159 156-162 9/3
2.75 18:23 1:36 6:24 154 150-157 986 157 152-160 8/13
3.00 19:57 1:34 6:18 154 151-156 970 161 158-162 4/10
3.25 21:38 1:41 6:44 157 155-159 1057 156 154-160 20/10
3.50 23:31 1:53 7:31 152 149-160 1144 153 148-160 9/17
3.75 25:25 1:54 7:34 154 151-156 1166 153 146-168 18/9
4.00 26:59 1:34 6:17 155 153-159 975 160 156-164 9/11
4.25 28:40 1:41 6:42 161 157-164 1079 156 148-166 12/5
4.50 30:19 1:39 6:36 158 157-159 1041 156 154-160 5/5
4.75 31:57 1:38 6:33 156 154-159 1021 157 154-158 3/10
5.00 33:33 1:36 6:24 158 157-161 1010 157 154-160 11/10
5.24 35:00 1:27 6:10 162 159-164 998 163 156-178 11/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    152 avge / 164 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    14 2.7% 7:59
    13 4.3% 6:28
    13 3.2% 8:00
    12 3.6% 6:40

  • Cadence Distribution

    158 avge / 178 max Stride Length: 152cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 87.1 159 4.7 30:29 6:30
    Walk 12.9 149 0.5 4:31 8:17

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:29 5:57 57.64% More
    800m 3:08 6:18 64.59% More
    1km 3:56 6:20 67.65% More
    Mile 6:23 6:23 71.98% More
    5k 20:35 6:38 73.88% More
    5 miles 33:25 6:41 74.31% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:58 5:58 76.93
    5km 20:02 6:27 75.94
    5M 33:17 6:39 74.61
    10km 41:59 6:45 73.88
    10M 1:09:47 6:59 73.04
    Half 1:33:07 7:06 72.27
    20M 2:26:18 7:19 71.99
    Mara 3:15:12 7:27 72.17
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