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Sun 12th Feb 2023 at 11:22am by Alun

Run > Cross Country
  • Good
  • Time
    46:45
  • Miles
    5.79
  • Min/mi
    8:04
  • Pacing
    91.3%
  • WAVA
    62.30
  • Stride(cm)
    131
  • Cals
    760
  • Watts
    351
  • Cadence
    152
  • BPM
    162
  • %MHR
    93.3
  • B/mi
    1310
  • Asc(m)
    37
  • Hillscore
    1
  • Surface
    Mixed

Notes & Comments

KFL Match #7, Allhallows Beach
Slow start, got frustrated with the stop start nature of my place in the pack so went for it a bit across the first bit of sand and saltings, felt great so went for it for the rest of the first lap, struggled a bit towards the finish due to a lack of fitness but that will come back with patience and time.
Regretted going for it at the steps, I tried to bypass the queue and ended up bent double and rather too close to the Hawthorne bush for my liking. Rips in my leg, arm and shorts but otherwise completely unscathed!

Split Summary
===
1) 0.62m - 4:54(7:54/m) 143/155bpm [1129b/mi] 70cal 369/444W
2) 0.62m - 5:22(8:38/m) 159/166bpm [1372b/mi] 86cal 336/389W
3) 0.62m - 4:58(7:59/m) 165/169bpm [1318b/mi] 81cal 344/449W
4) 0.62m - 5:06(8:12/m) 164/169bpm [1345b/mi] 83cal 340/398W
5) 0.62m - 4:47(7:42/m) 164/167bpm [1264b/mi] 78cal 372/440W
6) 0.62m - 4:55(7:55/m) 165/170bpm [1307b/mi] 81cal 326/365W
7) 0.62m - 5:16(8:28/m) 166/168bpm [1405b/mi] 87cal 317/350W
8) 0.62m - 5:05(8:10/m) 166/168bpm [1356b/mi] 85cal 359/440W
9) 0.62m - 4:57(7:57/m) 167/170bpm [1329b/mi] 84cal 376/458W
10) 0.2m - 1:26(7:17/m) 169/171bpm [1230b/mi] 25cal 379/470W
4:54 5:22 4:58 5:06 4:47 4:55 5:16 5:05 4:57 1:26

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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. Power Watts Watts Ascent mtrs Asc.
0.25 1:58 1:58 7:51 132 88-146 1036 155 146-160 374 273-444 5/6
0.50 3:59 2:01 8:05 149 144-155 1203 154 150-160 407 324-442 11/1
0.75 6:05 2:06 8:25 148 136-155 1245 152 118-166 308 110-389 1/7
1.00 8:07 2:02 8:07 162 155-166 1316 156 150-162 355 330-369 3/1
1.25 10:21 2:14 8:58 163 157-166 1462 150 138-166 337 272-370 3/1
1.50 12:21 2:00 8:00 164 159-167 1312 154 146-160 326 289-363 1/4
1.75 14:17 1:56 7:44 166 164-168 1284 155 152-162 361 341-381 2/5
2.00 16:15 1:58 7:50 166 164-169 1300 153 150-158 376 325-449 5/4
2.25 18:20 2:05 8:20 165 160-169 1376 150 140-162 341 251-374 1/7
2.50 20:25 2:05 8:22 161 157-165 1346 150 130-160 327 150-366 1/7
2.75 22:18 1:53 7:31 163 161-165 1225 152 150-160 368 341-403 2/5
3.00 24:16 1:57 7:50 163 161-165 1276 152 148-154 370 356-381 1/3
3.25 26:09 1:53 7:34 164 159-167 1240 151 148-154 333 266-440 3/16
3.50 28:06 1:57 7:48 164 158-169 1280 152 144-158 344 320-365 0/6
3.75 30:13 2:07 8:27 168 166-170 1420 151 144-154 328 301-345 0/4
4.00 32:26 2:13 8:52 165 163-168 1462 148 140-160 308 284-333 1/4
4.25 34:31 2:05 8:20 167 165-168 1393 151 144-156 322 288-344 1/4
4.50 36:30 1:59 7:55 167 166-168 1322 150 146-156 356 319-440 4/3
4.75 38:29 2:00 7:59 165 162-168 1317 151 146-154 359 326-382 1/4
5.00 40:40 2:11 8:44 166 164-168 1450 149 132-158 346 236-394 2/2
5.25 42:37 1:57 7:46 166 165-168 1291 150 146-154 355 288-378 2/2
5.50 44:32 1:55 7:42 168 166-169 1293 152 148-156 389 379-400 4/2
5.75 46:28 1:55 7:42 169 166-171 1300 152 148-158 401 302-470 10/5
5.79 46:45 17 7:12 169 168-170 1216 154 152-156 352 344-360 0/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    162 avge / 171 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    11 3.0% 8:11

  • Cadence Distribution

    152 avge / 166 max Stride Length: 131cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 83.8 152 5 39:12 7:53
    Walk 16.2 145 0.8 7:33 9:12

  • Power Distribution

    351W (470 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:50 7:24 46.70% More
    800m 3:46 7:34 54.12% More
    1km 4:45 7:38 56.56% More
    Mile 7:39 7:39 60.60% More
    5k 24:55 8:01 61.55% More
    5 miles 40:20 8:04 62.09% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:10 7:10 64.66
    5km 24:03 7:44 63.78
    5M 39:58 8:00 62.67
    10km 50:25 8:07 62.07
    10M 1:23:48 8:23 61.38
    Half 1:51:48 8:32 60.75
    20M 2:55:40 8:47 60.53
    Mara 3:54:22 8:57 60.69
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