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Sat 28th Oct 2023 at 3:00pm by Alun

Run > Cross Country
  • Good
  • breezy
  • Time
    35:07
  • Miles
    4.92
  • Min/mi
    7:08
  • Pacing
    86.3%
  • WAVA
    70.71
  • Stride(cm)
    141
  • Cals
    594
  • Watts
    430
  • Cadence
    160
  • BPM
    165
  • %MHR
    94.6
  • B/mi
    1174
  • Asc(m)
    168
  • Hillscore
    14
  • Surface
    Grass

Notes & Comments

Kent Cross Country League, Match 2, Somerhill School
Went out steadily to see how my legs felt, seemed okay so I pushed on and tried to work through the field on the two big laps.
Felt pretty good up to the top of the course on the first big lap, taking places before fading a bit on the second lap. Out sprinted into the finish but very pleased with my race, so much better than two weeks ago! 🏃💪

Split Summary
===
1) 0.62mi - 4:07(6:37/mi) 154/168bpm [1019b/mi] 65cal 467/589W
2) 0.62mi - 4:39(7:30/mi) 167/174bpm [1251b/mi] 81cal 470/610W
3) 0.62mi - 4:20(6:58/mi) 167/173bpm [1165b/mi] 75cal 432/607W
4) 0.62mi - 4:12(6:46/mi) 166/173bpm [1123b/mi] 73cal 409/576W
5) 0.62mi - 4:15(6:51/mi) 166/170bpm [1136b/mi] 73cal 441/604W
6) 0.62mi - 5:06(8:12/mi) 167/173bpm [1369b/mi] 85cal 417/522W
7) 0.62mi - 4:33(7:20/mi) 164/171bpm [1202b/mi] 76cal 389/528W
8) 0.57mi - 3:55(6:50/mi) 164/168bpm [1122b/mi] 66cal 414/547W
4:07 4:39 4:20 4:12 4:15 5:06 4:33 3:55

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 1:39 1:39 6:38 144 101-159 955 172 122-186 465 14-589 4/3
0.50 3:17 1:38 6:31 161 158-168 1050 166 162-170 451 336-547 4/6
0.75 5:01 1:43 6:54 163 158-166 1124 164 158-168 500 418-565 8/2
1.00 6:47 1:46 7:05 167 164-170 1182 163 156-170 439 276-610 15/9
1.25 8:49 2:02 8:08 169 166-174 1374 158 154-162 488 450-560 21/0
1.50 10:28 1:39 6:37 169 165-172 1119 163 154-180 399 243-495 6/16
1.75 12:07 1:39 6:34 164 161-167 1078 162 156-166 436 346-578 11/8
2.00 14:00 1:53 7:31 169 165-173 1272 161 150-180 413 221-607 11/26
2.25 15:33 1:34 6:15 164 161-167 1024 163 158-178 379 251-445 4/10
2.50 17:23 1:50 7:19 166 163-169 1214 156 152-170 468 327-576 8/11
2.75 18:56 1:33 6:11 165 162-167 1021 162 158-168 415 306-546 1/5
3.00 20:43 1:47 7:09 166 161-169 1187 157 152-162 484 430-604 7/2
3.25 22:40 1:57 7:50 168 165-172 1315 155 150-162 398 259-522 14/8
3.50 24:49 2:08 8:33 167 163-170 1428 152 148-156 452 405-509 19/0
3.75 26:45 1:57 7:47 167 163-173 1300 155 146-180 392 232-444 10/11
4.00 28:25 1:40 6:40 161 158-169 1073 158 154-166 387 302-454 2/13
4.25 30:33 2:08 8:32 165 159-171 1407 154 144-180 418 246-528 21/8
4.50 32:11 1:38 6:32 164 160-169 1071 159 154-172 354 257-432 0/24
4.75 34:04 1:53 7:31 164 159-168 1232 155 150-164 459 324-547 10/4
4.92 35:07 1:03 6:06 166 164-168 1012 162 152-210 359 295-483 1/12

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    165 avge / 174 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    35 5.7% 7:54
    35 5.7% 8:48
    12 3.5% 7:30
    11 3.4% 7:43
    11 5.6% 7:30
    11 5.9% 8:25

  • Cadence Distribution

    160 avge / 210 max Stride Length: 141cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 100.0 163 4.9 35:06 7:08
    Still 0.0 - - 1 -

  • Power Distribution

    430W (610 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:30 6:03 57.40% More
    800m 3:14 6:30 63.54% More
    1km 4:04 6:32 66.61% More
    Mile 6:36 6:36 70.97% More
    5k 21:31 6:56 71.88% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:24 6:24 73.11
    5km 21:30 6:55 71.95
    5M 35:44 7:09 70.72
    10km 45:04 7:15 70.06
    10M 1:14:54 7:29 69.30
    Half 1:39:56 7:38 68.59
    20M 2:37:00 7:51 68.38
    Mara 3:29:29 8:00 68.56
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