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Sun 12th Nov 2023 at 11:02am by Alun

Run > Cross Country
  • Good
  • breezy
  • Time
    34:42
  • Miles
    5.23
  • Min/mi
    6:38
  • Pacing
    90.2%
  • WAVA
    76.27
  • Stride(cm)
    151
  • Cals
    563
  • Watts
    437
  • Cadence
    161
  • BPM
    157
  • %MHR
    90.4
  • B/mi
    1044
  • Asc(m)
    77
  • Hillscore
    4
  • Surface
    Grass

Notes & Comments

KFL Match #1, Swanley Park
Race 2 of the weekend, went out steadily whilst I worked out the state of my legs, they seemed okay so I began to push through the field over the course of the smaller and the first of the larger laps. I began to tire as the final lap progressed, losing a handful of places but was much happier than my last outing at Swanley.
7 days until match #2 at Oxleas Wood, let's see what progress I can make?

Split Summary
===
1) 0.62mi - 4:05(6:35/mi) 147/159bpm [967b/mi] 63cal 483/578W
2) 0.62mi - 4:00(6:26/mi) 158/166bpm [1017b/mi] 65cal 444/561W
3) 0.62mi - 3:57(6:21/mi) 160/164bpm [1015b/mi] 65cal 436/611W
4) 0.62mi - 4:04(6:33/mi) 159/162bpm [1042b/mi] 67cal 428/480W
5) 0.62mi - 4:07(6:38/mi) 159/163bpm [1054b/mi] 68cal 429/575W
6) 0.62mi - 4:06(6:35/mi) 159/163bpm [1047b/mi] 67cal 435/547W
7) 0.62mi - 4:19(6:57/mi) 158/161bpm [1097b/mi] 70cal 415/486W
8) 0.62mi - 4:18(6:56/mi) 158/163bpm [1094b/mi] 69cal 412/512W
9) 0.26mi - 1:46(6:47/mi) 159/163bpm [1079b/mi] 29cal 471/535W
4:05 4:00 3:57 4:04 4:07 4:06 4:19 4:18 1:46

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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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 1:30 1:30 6:02 135 94-151 814 172 156-198 458 35-521 3/4
0.50 3:09 1:39 6:36 151 148-156 997 166 164-170 492 415-578 8/3
0.75 4:58 1:48 7:14 157 155-160 1136 162 158-166 484 402-558 11/1
1.00 6:30 1:32 6:07 156 152-161 953 165 162-168 417 334-463 0/15
1.25 8:08 1:38 6:32 159 155-166 1038 164 160-168 471 436-581 8/5
1.50 9:40 1:32 6:08 162 159-164 994 163 160-166 422 349-611 1/10
1.75 11:13 1:34 6:16 160 157-162 1002 164 160-166 452 412-533 1/6
2.00 12:53 1:39 6:38 159 158-161 1055 162 158-166 416 349-460 4/7
2.25 14:29 1:36 6:23 160 157-162 1021 161 158-166 444 395-480 2/5
2.50 16:12 1:43 6:52 159 157-161 1093 160 158-166 424 384-475 5/2
2.75 18:00 1:49 7:15 160 158-163 1159 158 152-164 442 335-575 8/6
3.00 19:31 1:31 6:03 158 154-161 955 161 158-162 398 329-451 1/11
3.25 21:13 1:42 6:49 159 155-163 1084 159 154-162 466 401-547 8/5
3.50 22:51 1:37 6:29 159 156-163 1032 159 158-160 393 333-440 0/9
3.75 24:27 1:37 6:27 158 155-160 1018 158 156-164 453 408-527 4/3
4.00 26:15 1:47 7:10 159 157-161 1138 158 156-160 391 315-441 3/6
4.25 27:51 1:36 6:24 158 155-160 1011 157 154-160 443 370-486 2/4
4.50 29:41 1:51 7:23 157 155-159 1159 156 154-160 423 374-482 7/1
4.75 31:32 1:51 7:24 160 156-163 1183 155 152-158 413 341-512 8/5
5.00 33:05 1:33 6:12 156 152-159 967 160 156-162 405 323-481 1/10
5.23 34:41 1:36 6:57 160 157-163 1111 158 154-180 471 374-535 10/3

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
    14 3.8% 8:00
    14 3.9% 7:26
    13 3.7% 7:40

  • Cadence Distribution

    161 avge / 198 max Stride Length: 151cm

  • Power Distribution

    437W (611 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:29 5:58 58.35% More
    800m 3:04 6:10 66.98% More
    1km 3:52 6:13 69.23% More
    Mile 6:14 6:14 72.82% More
    5k 20:12 6:30 76.59% More
    5 miles 33:05 6:37 76.34% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:56 5:56 76.55
    5km 19:54 6:24 77.74
    5M 33:04 6:37 76.38
    10km 41:43 6:43 75.69
    10M 1:09:20 6:56 75.38
    Half 1:32:30 7:04 74.24
    20M 2:25:21 7:16 74.86
    Mara 3:13:55 7:24 74.82

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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