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Sat 26th Oct 2024 at 3:00pm by Alun

Run > Cross Country
  • Amazing
  • Time
    32:11
  • Miles
    4.90
  • Min/mi
    6:34
  • Pacing
    86.6%
  • WAVA
    77.44
  • Stride(cm)
    154
  • Cals
    562
  • Watts
    453
  • Cadence
    159
  • BPM
    160
  • %MHR
    92.2
  • B/mi
    1053
  • Asc(m)
    166
  • Hillscore
    13
  • Surface
    Grass

Notes & Comments

Kent Cross Country League, Match #2 - Tonbridge

Went out pretty hard and just tried to hang on for as long as possible.
Worked hard throughout the first lap before dropping a few places on the second lap, battled to the finish and very pleased with 66th overall, 5th M50 (2nd M55), 8th scorer out of 12 and 32:14.
On to a very different course at Danson Park on the 9th of November.

1) 0.62mi - 3:46(6:04/mi) 150/160bpm [909b/mi] 62cal 473/583W
2) 0.62mi - 4:18(6:55/mi) 162/167bpm [1119b/mi] 76cal 492/702W
3) 0.62mi - 4:05(6:34/mi) 161/168bpm [1057b/mi] 72cal 455/620W
4) 0.62mi - 3:52(6:13/mi) 162/169bpm [1006b/mi] 69cal 427/586W
5) 0.62mi - 4:02(6:29/mi) 161/164bpm [1044b/mi] 70cal 445/586W
6) 0.62mi - 4:35(7:23/mi) 163/167bpm [1204b/mi] 80cal 446/562W
7) 0.62mi - 4:09(6:41/mi) 161/168bpm [1075b/mi] 72cal 424/573W
8) 0.55mi - 3:25(6:13/mi) 162/167bpm [1008b/mi] 61cal 452/590W
3:46 4:18 4:05 3:52 4:02 4:35 4:09 3:25

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 1:29 1:29 5:55 139 92-156 823 173 164-194 487 364-540 7/2
0.50 3:01 1:32 6:08 157 154-159 964 165 162-172 468 310-583 4/8
0.75 4:36 1:35 6:20 159 156-161 1008 163 130-168 492 430-549 6/3
1.00 6:14 1:38 6:32 162 159-165 1059 162 158-170 465 287-702 15/9
1.25 8:07 1:53 7:30 163 159-167 1223 158 156-160 519 461-583 20/0
1.50 9:40 1:33 6:13 164 158-168 1021 160 154-168 413 283-529 6/17
1.75 11:13 1:33 6:11 158 156-162 977 161 156-168 459 400-603 10/8
2.00 12:54 1:41 6:45 163 158-169 1100 160 152-170 444 254-620 11/26
2.25 14:23 1:29 5:58 160 159-162 954 161 126-170 388 275-458 3/10
2.50 16:04 1:40 6:42 163 160-166 1092 158 154-170 492 363-571 8/11
2.75 17:33 1:29 5:55 159 156-163 941 161 158-164 423 324-497 1/6
3.00 19:13 1:40 6:40 161 158-163 1073 158 152-162 480 414-586 5/2
3.25 20:59 1:47 7:06 162 160-166 1150 158 154-170 416 251-562 14/8
3.50 22:58 1:59 7:55 163 160-166 1289 155 152-158 489 433-560 19/0
3.75 24:44 1:46 7:03 164 160-167 1156 155 150-162 410 256-501 11/12
4.00 26:17 1:33 6:12 159 158-162 986 160 154-170 428 332-503 2/10
4.25 28:09 1:52 7:29 163 159-168 1221 153 144-162 451 267-573 21/12
4.50 29:39 1:30 6:02 160 157-164 965 158 122-162 380 240-469 0/21
4.75 31:23 1:44 6:55 163 158-166 1127 156 152-160 508 397-590 14/1
4.90 32:11 48 5:24 164 161-167 887 164 156-170 376 323-484 0/12

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    160 avge / 169 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    35 5.7% 8:00
    32 5.2% 7:22
    14 3.8% 6:59
    11 3.7% 7:01
    11 5.8% 7:40
    11 5.9% 7:14

  • Cadence Distribution

    159 avge / 194 max Stride Length: 154cm

  • Power Distribution

    453W (702 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:25 5:42 61.43% More
    800m 2:59 6:01 69.30% More
    1km 3:45 6:02 72.87% More
    Mile 6:08 6:08 77.11% More
    5k 20:01 6:26 77.96% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:54 5:54 80.08
    5km 19:47 6:22 78.86
    5M 32:53 6:35 77.52
    10km 41:29 6:41 76.80
    10M 1:08:56 6:54 76.00
    Half 1:31:59 7:01 75.23
    20M 2:24:31 7:14 75.00
    Mara 3:12:49 7:22 75.23

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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