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Sat 14th Jan 2023 at 1:29pm by jdc

Run > Cross Country
  • Time
    40:35
  • Miles
    3.87
  • Min/mi
    10:29
  • Pacing
    86.9%
  • WAVA
    56.13
  • Stride(cm)
    91
  • Cals
    397
  • Cadence
    168
  • BPM
    163
  • %MHR
    95.2
  • B/mi
    1706
  • Asc(m)
    168
  • Hillscore
    8
  • Surface
    Grass

Notes & Comments

Split Summary
===
1) 1m - 9:52(9:52/m) 146/158bpm [1440b/mi] 87cal 6.08/7.16mph
2) 1m - 10:31(10:31/m) 167/180bpm [1755b/mi] 103cal 5.71/6.64mph
3) 1m - 10:48(10:48/m) 174/181bpm [1878b/mi] 112cal 5.56/6.41mph
4) 0.87m - 9:26(10:52/m) 173/178bpm [1879b/mi] 95cal 5.53/6.55mph

Red January Day 14. Cross country League race 3 - Aldridge. Mud fest very muddy and wet. Very hard work but results show 80 people behind me which is good.
9:52 10:31 10:48 9:26

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 1:08 1:08 9:02 130 94-154 1173 178 118-188 0/0
0.25 2:13 1:05 8:43 152 141-157 1324 178 176-180 2/0
0.38 3:24 1:11 9:28 149 142-158 1412 175 172-178 4/2
0.50 4:37 1:13 9:44 146 144-147 1422 173 170-174 2/9
0.63 5:56 1:19 10:32 146 142-148 1537 170 168-172 8/1
0.75 7:16 1:20 10:40 142 139-146 1515 168 164-172 3/6
0.88 8:33 1:17 10:16 147 144-151 1509 170 166-176 10/4
1.00 9:51 1:18 10:26 152 146-155 1585 169 162-174 6/10
1.13 11:20 1:29 11:51 163 149-179 1931 162 154-166 9/3
1.25 12:54 1:33 12:28 172 166-176 2143 159 152-166 3/13
1.38 14:06 1:12 9:39 168 157-180 1622 167 160-172 24/5
1.50 15:14 1:07 8:59 162 160-166 1456 173 170-174 10/9
1.63 16:34 1:20 10:42 166 164-169 1775 169 162-174 8/4
1.75 17:55 1:21 10:52 170 166-175 1847 165 160-170 1/17
1.88 19:06 1:11 9:25 170 168-173 1602 169 166-172 7/10
2.00 20:22 1:16 10:08 167 165-170 1693 171 164-174 10/8
2.13 21:33 1:11 9:27 171 168-174 1615 172 170-174 1/6
2.25 22:44 1:11 9:31 171 169-174 1627 172 170-174 7/6
2.38 24:00 1:16 10:10 169 167-171 1718 167 164-172 2/6
2.50 25:19 1:19 10:32 174 168-181 1832 167 166-170 5/1
2.63 26:48 1:29 11:49 176 175-178 2079 164 160-168 5/5
2.75 28:18 1:30 11:57 176 175-179 2103 161 156-164 9/3
2.88 29:34 1:17 10:12 176 172-180 1797 167 164-172 12/4
3.00 31:09 1:35 12:42 175 172-177 2223 160 150-166 6/10
3.13 32:53 1:44 13:50 175 172-177 2422 152 134-158 14/5
3.25 34:16 1:23 11:04 175 171-178 1936 159 156-166 13/4
3.38 35:31 1:14 9:55 171 168-176 1696 170 166-174 4/19
3.50 36:45 1:14 9:53 171 168-173 1690 172 168-174 7/7
3.63 38:15 1:30 12:01 172 168-175 2066 163 158-172 6/9
3.75 39:25 1:10 9:20 175 174-176 1634 173 168-174 8/7
3.87 40:35 1:10 9:56 171 169-174 1700 167 160-172 8/6

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    163 avge / 181 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    31 24.4% 11:19
    18 15.0% 14:43
    13 6.5% 12:13
    12 8.6% 11:40
    12 6.4% 10:37

  • Cadence Distribution

    168 avge / 188 max Stride Length: 91cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.7 168 3.8 40:03 10:28
    Walk 1.3 131 0 32 13:34

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:10 8:42 49.21% More
    800m 4:33 9:09 53.39% More
    1km 5:52 9:27 53.63% More
    Mile 9:49 9:49 53.64% More
    5k 32:38 10:30 55.90% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:40 9:40 54.43
    5km 32:09 10:21 56.73
    5M 53:15 10:39 55.44
    10km 1:07:02 10:47 54.82
    10M 1:51:01 11:06 54.80
    Half 2:27:48 11:17 54.60
    20M 3:51:27 11:34 53.75
    Mara 5:08:09 11:46 52.90
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