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Sat 15th Oct 2022 at 3:05pm by Alun

Run > Cross Country
  • Amazing
  • breezy
  • warm
  • Time
    29:23
  • Miles
    4.67
  • Min/mi
    6:18
  • Pacing
    91.8%
  • WAVA
    79.43
  • Stride(cm)
    157
  • Cals
    519
  • Cadence
    163
  • BPM
    157
  • %MHR
    90.5
  • B/mi
    991
  • Asc(m)
    117
  • Hillscore
    4
  • Surface
    Grass

Notes & Comments

Kent League Match #1, Swanley Park
First cross country of the 2022/23 season under my belt, out fast and just kept on pushing. Hard up the inclines, hard on the flatter sections and hard on the descents, nowhere to hide. Thanks to Jonny Whittall for dragging me around the final lap, finished 63rd (second M50 and 14th in the team) and absolutely loved it!
Great running from M&M! 🏃🏻🏃🏻🏃🏻🏃🏻🏃🏻🏃🏻🏃🏻🏃🏻🏃🏻🏃🏻🏃🏻🏃🏻🏃🏻🏃🏻🏃🏻🏃🏻🏃🏻🏃🏻🏃🏻💪💪💪

Split Summary
===
1) 0.62m - 3:50(6:10/m) 146/156bpm [901b/mi] 62cal
2) 0.62m - 3:47(6:06/m) 158/163bpm [963b/mi] 67cal
3) 0.62m - 3:53(6:14/m) 161/166bpm [1005b/mi] 70cal
4) 0.62m - 4:01(6:29/m) 161/165bpm [1043b/mi] 73cal
5) 0.62m - 3:49(6:09/m) 159/163bpm [977b/mi] 68cal
6) 0.62m - 4:03(6:32/m) 161/164bpm [1051b/mi] 73cal
7) 0.62m - 4:02(6:29/m) 159/164bpm [1031b/mi] 71cal
8) 0.32m - 1:57(6:08/m) 161/165bpm [988b/mi] 35cal
3:50 3:47 3:53 4:01 3:49 4:03 4:02 1:57

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.
0.13 45 45 6:01 121 85-143 728 180 160-196 2/1
0.25 1:31 46 6:04 149 144-151 905 169 164-174 5/1
0.38 2:19 49 6:30 152 150-155 988 163 160-166 2/7
0.50 3:08 48 6:28 154 151-156 996 165 160-170 6/3
0.63 3:51 43 5:46 154 154-155 887 165 160-168 6/4
0.75 4:40 49 6:30 155 153-158 1009 166 164-170 0/7
0.88 5:31 51 6:51 161 158-162 1102 163 160-164 4/3
1.00 6:14 43 5:44 160 159-162 918 163 160-166 11/0
1.13 6:56 42 5:37 159 157-161 894 165 164-166 0/5
1.25 7:40 44 5:52 156 155-157 915 165 164-168 1/5
1.38 8:26 46 6:05 158 156-161 961 164 160-170 0/5
1.50 9:12 46 6:07 160 159-161 979 161 158-164 2/1
1.63 9:59 47 6:16 160 159-161 1003 161 158-162 3/1
1.75 10:44 45 6:03 164 161-166 993 164 160-166 5/1
1.88 11:35 51 6:46 162 160-164 1096 162 160-164 4/5
2.00 12:22 47 6:16 162 160-164 1015 162 158-166 7/4
2.13 13:06 44 5:54 161 159-163 949 161 158-164 3/8
2.25 13:56 49 6:35 159 158-160 1048 163 160-166 4/6
2.38 14:50 54 7:10 160 159-163 1147 161 160-164 2/5
2.50 15:36 47 6:14 163 162-165 1016 161 158-164 9/0
2.63 16:20 44 5:53 160 158-162 941 162 160-166 2/4
2.75 17:05 44 5:54 157 155-159 927 163 162-164 0/7
2.88 17:50 46 6:06 158 156-159 964 164 160-166 0/4
3.00 18:39 48 6:26 160 158-161 1030 161 158-164 1/1
3.13 19:27 48 6:24 162 161-163 1037 159 156-164 4/2
3.25 20:15 49 6:30 163 162-163 1060 159 156-162 7/2
3.38 21:05 50 6:38 161 158-164 1067 160 158-162 5/6
3.50 21:58 53 7:00 160 159-162 1121 159 156-162 9/3
3.63 22:44 46 6:08 161 158-162 988 159 156-162 5/8
3.75 23:33 49 6:34 158 157-160 1038 160 156-166 1/8
3.88 24:29 56 7:27 158 156-159 1177 158 156-160 4/2
4.00 25:18 49 6:33 163 160-164 1068 160 158-164 8/0
4.13 26:04 46 6:07 160 158-163 979 159 156-160 2/4
4.25 26:49 45 6:01 158 156-159 951 160 156-162 1/7
4.38 27:35 46 6:05 157 156-159 956 160 158-160 0/4
4.50 28:25 50 6:38 160 159-162 1063 160 156-162 2/3
4.63 29:09 45 5:58 162 161-164 967 161 158-168 5/1
4.67 29:23 14 5:18 164 163-165 869 171 170-172 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    157 avge / 166 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    15 3.8% 6:35
    15 4.0% 7:21
    14 3.8% 6:56

  • Cadence Distribution

    163 avge / 196 max Stride Length: 157cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:23 5:34 62.04% More
    800m 2:52 5:46 71.19% More
    1km 3:38 5:50 74.01% More
    Mile 6:00 6:00 77.13% More
    5k 19:19 6:13 79.41% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:40 5:40 81.78
    5km 19:01 6:07 80.67
    5M 31:36 6:19 79.26
    10km 39:52 6:25 78.50
    10M 1:06:15 6:38 77.63
    Half 1:28:24 6:45 76.83
    20M 2:18:54 6:57 76.55
    Mara 3:05:19 7:04 76.76
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