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Sat 27th Jan 2024 at 2:33pm by Alun

Run > Cross Country
  • Time
    55:43
  • Miles
    8.49
  • Min/mi
    6:34
  • Pacing
    89.6%
  • WAVA
    78.64
  • Stride(cm)
    152
  • Cals
    933
  • Watts
    456
  • Cadence
    161
  • BPM
    157
  • %MHR
    90
  • B/mi
    1028
  • Asc(m)
    206
  • Hillscore
    13
  • Surface
    Grass

Notes & Comments

South of England Cross Country Championships
Went with the early pace, first few kilometres at 3:48 per km, the first ½ of the main lap was flatter and consequently faster but the third quarter was hillier and therefore much tougher.
Hanging in for the last few kilometres and done at the end, I don't think that there was anything left in the tank!
301st in 55:42, my best ever finish at this level and 5th scorer, a weakened M&M finished 20th out of 45 complete teams.
Up in the morning for 10 miles or thereabouts...🏃💪🔴⚫

Split Summary
===
1) 0.62mi - 3:46(6:04/mi) 148/160bpm [897b/mi] 60cal 477/701W
2) 0.62mi - 3:46(6:04/mi) 156/162bpm [948b/mi] 64cal 472/649W
3) 0.62mi - 3:56(6:21/mi) 159/164bpm [1009b/mi] 67cal 470/640W
4) 0.62mi - 3:45(6:02/mi) 156/163bpm [942b/mi] 64cal 440/605W
5) 0.62mi - 4:07(6:37/mi) 160/164bpm [1058b/mi] 71cal 480/668W
6) 0.62mi - 4:22(7:02/mi) 160/165bpm [1126b/mi] 74cal 469/604W
7) 0.62mi - 4:00(6:26/mi) 158/163bpm [1017b/mi] 68cal 433/685W
8) 0.62mi - 4:06(6:36/mi) 158/162bpm [1042b/mi] 69cal 467/595W
9) 0.62mi - 4:12(6:46/mi) 159/165bpm [1076b/mi] 70cal 457/604W
10) 0.62mi - 4:02(6:29/mi) 157/165bpm [1018b/mi] 66cal 422/571W
11) 0.62mi - 4:20(6:59/mi) 158/163bpm [1103b/mi] 72cal 442/587W
12) 0.62mi - 4:37(7:26/mi) 158/164bpm [1174b/mi] 76cal 466/592W
13) 0.62mi - 4:00(6:26/mi) 157/162bpm [1011b/mi] 67cal 409/667W
14) 0.42mi - 2:43(6:32/mi) 145/164bpm [946b/mi] 45cal 484/534W
3:46 3:46 3:56 3:45 4:07 4:22 4:00 4:06 4:12 4:02 4:20 4:37 4:00 2:43

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 1:24 1:24 5:34 140 106-153 779 174 50-196 442 14-546 2/11
0.50 2:57 1:33 6:13 151 147-159 940 168 164-172 497 374-603 7/3
0.75 4:31 1:34 6:17 156 153-160 981 167 162-172 458 279-701 9/10
1.00 6:00 1:29 5:56 155 152-157 920 170 166-172 481 415-536 2/3
1.25 7:35 1:34 6:18 158 156-162 995 166 162-170 499 437-593 12/1
1.50 9:17 1:42 6:48 161 159-164 1094 163 160-172 494 396-640 8/4
1.75 10:44 1:27 5:49 158 154-162 920 165 162-170 398 381-447 5/10
2.00 12:25 1:41 6:46 151 71-163 1021 161 94-168 524 207-626 6/7
2.25 13:51 1:26 5:43 159 157-162 910 166 162-170 406 354-459 0/15
2.50 15:19 1:28 5:50 158 156-160 922 168 162-174 431 301-497 6/7
2.75 16:53 1:34 6:17 161 158-164 1011 163 160-170 470 387-668 3/4
3.00 18:34 1:41 6:43 159 157-161 1068 162 160-166 479 439-535 11/3
3.25 20:13 1:39 6:37 160 157-163 1060 161 154-166 454 337-571 9/6
3.50 22:04 1:51 7:23 158 154-165 1166 158 156-164 516 358-604 17/2
3.75 23:51 1:48 7:11 161 157-164 1155 156 152-162 441 339-532 9/5
4.00 25:29 1:37 6:29 158 155-161 1024 162 156-188 409 270-575 0/25
4.25 27:02 1:34 6:15 156 154-160 974 162 156-168 447 363-658 10/9
4.50 28:37 1:35 6:19 159 156-163 1004 161 154-166 441 305-685 2/5
4.75 30:13 1:36 6:24 157 155-160 1004 161 158-162 481 411-509 7/2
5.00 32:00 1:47 7:08 158 155-162 1128 158 154-162 473 400-595 13/1
5.25 33:45 1:45 7:00 161 159-165 1127 159 154-164 432 373-556 1/11
5.50 35:18 1:33 6:11 156 151-160 966 161 158-164 459 355-604 11/2
5.75 37:04 1:46 7:06 160 157-165 1135 158 154-160 455 341-595 2/11
6.00 38:35 1:31 6:04 156 153-159 946 162 158-168 392 305-442 0/13
6.25 40:16 1:41 6:43 155 152-160 1042 160 156-166 455 363-571 7/6
6.50 41:57 1:41 6:43 159 156-163 1067 158 156-162 427 359-472 4/3
6.75 43:45 1:49 7:14 157 154-159 1136 159 152-168 467 408-582 11/4
7.00 45:29 1:44 6:57 155 152-160 1077 157 152-162 431 323-587 11/5
7.25 47:31 2:01 8:04 160 154-164 1292 154 150-156 486 314-575 15/1
7.50 49:17 1:47 7:06 158 155-161 1123 156 152-160 454 336-592 10/4
7.75 50:50 1:33 6:11 157 154-161 971 162 156-176 348 273-407 0/25
8.00 52:30 1:40 6:40 158 155-162 1054 160 154-174 464 298-667 10/9
8.25 54:03 1:33 6:13 141 70-159 876 162 158-170 453 326-512 1/6
8.49 55:43 1:40 6:50 152 71-164 1040 159 124-166 488 221-534 9/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    157 avge / 165 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    28 4.3% 7:44
    19 5.7% 7:30
    12 3.3% 7:00
    12 3.6% 6:38
    12 3.6% 7:16
    12 3.3% 7:27

  • Cadence Distribution

    161 avge / 196 max Stride Length: 152cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.7 161 8.5 55:34 6:34
    Walk 0.3 100 0 9 6:29

  • Power Distribution

    456W (701 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:22 5:32 62.89% More
    800m 2:52 5:45 71.85% More
    1km 3:39 5:52 74.22% More
    Mile 6:00 6:00 78.05% More
    5k 19:19 6:13 80.09% More
    5 miles 31:59 6:24 78.99% More
    10k 40:02 6:26 78.89% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:41 5:41 82.33
    5km 19:03 6:08 81.21
    5M 31:39 6:20 79.84
    10km 39:55 6:25 79.10
    10M 1:06:22 6:38 78.21
    Half 1:28:32 6:45 77.42
    20M 2:19:07 6:57 77.17
    Mara 3:05:36 7:05 77.39

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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