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Sat 12th Mar 2022 at 12:59pm by Alun

Run > Cross Country
  • Amazing
  • breezy
  • Time
    34:12
  • Miles
    5.12
  • Min/mi
    6:41
  • Pacing
    87.8%
  • WAVA
    74.40
  • Stride(cm)
    151
  • Cals
    555
  • Cadence
    159
  • BPM
    155
  • %MHR
    89
  • B/mi
    1035
  • Asc(m)
    258
  • Hillscore
    21
  • Surface
    Grass

Notes & Comments

British Masters' Cross Country Championships
Went out hard and then pushed up the long climb, worked hard and settled into a fierce pace, working hard up the hills and striding out on the descents, moved through the field and traded places at times before losing out in the sprint finish to a M40 athlete.
Very pleased to finish 6th M55, lead the team home in 9th place and walk away with the team gold!
A fantastic day and a great season with a great team, team silver in the South of England Masters' Cross Country Championships and team golds for the British Masters' 10k road championships, the Kent Masters' Cross Country Championships and now the British Masters' Cross Country Championships. 🏃🏃🏃💪

Split Summary
===
1) 0.62m - 3:54(6:17/m) 148/157bpm [929b/mi] 60cal
2) 0.62m - 4:17(6:54/m) 157/164bpm [1082b/mi] 71cal
3) 0.62m - 3:56(6:20/m) 156/162bpm [989b/mi] 65cal
4) 0.62m - 4:32(7:18/m) 158/163bpm [1152b/mi] 74cal
5) 0.62m - 3:54(6:17/m) 156/161bpm [981b/mi] 64cal
6) 0.62m - 4:16(6:53/m) 155/159bpm [1066b/mi] 69cal
7) 0.62m - 4:30(7:15/m) 156/160bpm [1131b/mi] 73cal
8) 0.62m - 4:03(6:30/m) 156/160bpm [1015b/mi] 66cal
9) 0.14m - 49(5:37/m) 157/159bpm [881b/mi] 13cal
3:54 4:17 3:56 4:32 3:54 4:16 4:30 4:03 49

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 1:28 1:28 5:54 136 98-151 802 176 164-190 5/8
0.50 3:07 1:38 6:33 153 151-154 1003 163 158-166 15/10
0.75 4:44 1:37 6:30 155 153-157 1007 161 156-164 21/12
1.00 6:27 1:43 6:51 157 151-160 1075 159 152-166 13/15
1.25 8:13 1:46 7:02 159 151-164 1119 160 152-174 20/15
1.50 9:39 1:26 5:46 156 154-161 899 163 158-166 7/18
1.75 11:21 1:42 6:48 155 151-160 1053 161 152-164 10/8
2.00 13:03 1:42 6:50 159 156-162 1085 157 154-160 17/16
2.25 14:50 1:47 7:09 159 153-162 1136 155 152-158 14/11
2.50 16:43 1:53 7:31 158 153-163 1187 156 148-168 29/14
2.75 18:10 1:27 5:50 155 154-159 903 162 156-166 11/27
3.00 19:53 1:42 6:49 155 153-159 1057 156 152-164 16/10
3.25 21:24 1:31 6:03 155 152-159 939 158 150-162 4/19
3.50 23:07 1:44 6:54 154 152-157 1063 158 154-162 13/9
3.75 24:57 1:49 7:18 158 156-159 1153 154 148-162 17/2
4.00 26:48 1:51 7:24 156 153-160 1155 154 150-158 21/14
4.25 28:29 1:41 6:44 156 151-160 1051 155 150-160 13/14
4.50 30:17 1:49 7:14 157 154-160 1136 155 148-166 12/19
4.75 31:47 1:29 5:58 154 153-154 918 161 158-166 7/19
5.00 33:32 1:45 7:01 157 154-159 1102 155 152-160 21/9
5.12 34:11 39 5:38 157 156-158 885 165 158-172 0/12

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    155 avge / 164 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    23 7.0% 8:01
    23 7.0% 7:18
    21 7.0% 7:39
    18 5.7% 7:03
    16 7.0% 8:05
    16 13.6% 7:37

  • Cadence Distribution

    159 avge / 190 max Stride Length: 151cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:25 5:42 60.17% More
    800m 3:01 6:05 66.83% More
    1km 3:50 6:11 69.28% More
    Mile 6:18 6:18 72.81% More
    5k 20:30 6:36 74.23% More
    5 miles 33:29 6:42 74.15% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:59 5:59 76.71
    5km 20:04 6:28 75.81
    5M 33:21 6:40 74.46
    10km 42:03 6:46 73.77
    10M 1:09:54 6:59 72.91
    Half 1:33:16 7:07 72.15
    20M 2:26:32 7:20 71.88
    Mara 3:15:31 7:28 72.05
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