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Sun 2nd Jan 2022 at 11:00am by Alun

Run > Cross Country
  • windy
  • Time
    39:20
  • Miles
    6.03
  • Min/mi
    6:31
  • Pacing
    93.2%
  • WAVA
    76.45
  • Stride(cm)
    153
  • Cals
    640
  • Cadence
    161
  • BPM
    157
  • %MHR
    90.4
  • B/mi
    1026
  • Asc(m)
    51
  • Surface
    Trail

Notes & Comments

KFL Match #4, Minnis Bay
Went out as hard as possible, worked through the field until I was just outside the top 20 and tried to hang on to my place for as long as possible.
Held my place until the far side of the ditches (handled them without too much fuss, sorry Adam and Barry 😂) before pushing to the finish, lost two places in the last mile including the last one to a 17 year old who thrashed past from a long way back...
Very pleased with 24th, first M50/M55 and 2nd M45!
Team won the men's and combined races!
🏃🏃‍♀️🏃🏿‍♀️🏃💪💪🏿

Split Summary
===
1) 0.62m - 3:54(6:16/m) 147/154bpm [921b/mi] 59cal
2) 0.62m - 4:01(6:28/m) 158/160bpm [1021b/mi] 66cal
3) 0.62m - 4:05(6:35/m) 159/161bpm [1046b/mi] 67cal
4) 0.62m - 4:09(6:41/m) 159/162bpm [1064b/mi] 68cal
5) 0.62m - 4:10(6:42/m) 159/160bpm [1064b/mi] 68cal
6) 0.62m - 4:01(6:29/m) 158/161bpm [1023b/mi] 65cal
7) 0.62m - 4:06(6:36/m) 158/160bpm [1044b/mi] 67cal
8) 0.62m - 4:19(6:57/m) 160/163bpm [1113b/mi] 70cal
9) 0.62m - 3:57(6:21/m) 160/161bpm [1016b/mi] 66cal
10) 0.44m - 2:37(6:00/m) 160/165bpm [960b/mi] 44cal
3:54 4:01 4:05 4:09 4:10 4:01 4:06 4:19 3:57 2:37

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 1:30 1:30 5:58 135 95-151 806 175 164-190 4/1
0.50 3:04 1:35 6:18 152 152-153 958 165 164-166 8/11
0.75 4:41 1:37 6:27 154 151-158 993 166 156-170 5/7
1.00 6:18 1:37 6:29 158 157-159 1025 164 162-166 6/6
1.25 7:57 1:38 6:33 159 158-160 1042 163 158-168 5/7
1.50 9:36 1:39 6:36 160 158-160 1056 162 160-164 7/8
1.75 11:14 1:39 6:36 159 158-160 1048 163 160-166 6/7
2.00 12:52 1:37 6:30 159 159-160 1032 162 158-164 6/3
2.25 14:33 1:41 6:45 160 159-161 1080 160 158-162 9/8
2.50 16:14 1:41 6:45 159 158-161 1074 159 156-164 5/8
2.75 17:56 1:41 6:46 158 157-159 1068 157 154-162 10/7
3.00 19:36 1:40 6:39 159 158-160 1058 159 156-162 3/8
3.25 21:18 1:42 6:47 158 157-160 1073 160 156-164 5/8
3.50 22:53 1:35 6:21 158 155-160 1003 159 156-162 8/7
3.75 24:27 1:34 6:18 157 155-158 989 161 158-164 9/5
4.00 26:02 1:35 6:18 158 157-159 997 162 158-164 1/6
4.25 27:38 1:37 6:26 158 157-159 1017 159 152-162 6/7
4.50 29:37 1:58 7:53 158 156-162 1246 153 148-158 4/6
4.75 31:20 1:43 6:53 161 159-163 1108 155 148-160 5/2
5.00 32:56 1:36 6:26 158 156-160 1016 159 158-162 6/7
5.25 34:30 1:33 6:13 159 158-160 989 161 158-162 9/2
5.50 36:06 1:37 6:26 160 159-161 1030 161 158-164 5/4
5.75 37:42 1:35 6:22 160 159-161 1018 161 158-166 7/3
6.00 39:10 1:28 5:52 161 159-164 946 166 160-186 6/6
6.03 39:20 10 5:49 164 164-165 955 165 164-166 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    157 avge / 165 max Delete HR Trace

  • Cadence Distribution

    161 avge / 190 max Stride Length: 153cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:26 5:47 59.39% More
    800m 3:00 6:03 67.29% More
    1km 3:50 6:10 69.43% More
    Mile 6:13 6:13 73.92% More
    5k 20:14 6:31 75.16% More
    5 miles 32:50 6:34 75.62% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:46 5:46 79.60
    5km 19:22 6:14 78.55
    5M 32:12 6:26 77.12
    10km 40:37 6:32 76.37
    10M 1:07:30 6:45 75.51
    Half 1:30:04 6:53 74.71
    20M 2:21:31 7:05 74.43
    Mara 3:08:49 7:12 74.61
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