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Sun 10th Nov 2024 at 11:02am by Alun

Run > Cross Country
  • Amazing
  • drizzle
  • Time
    33:18
  • Miles
    5.26
  • Min/mi
    6:20
  • Pacing
    92.6%
  • WAVA
    80.68
  • Stride(cm)
    157
  • Cals
    557
  • Watts
    460
  • Cadence
    162
  • BPM
    154
  • %MHR
    88.4
  • B/mi
    974
  • Asc(m)
    78
  • Hillscore
    5
  • Surface
    Grass

Notes & Comments

Race two of the weekend, just went with the early pace and worked as hard as I could for as long as possible.
Moved through the field, taking places on each of the first two laps before consolidating my position and hanging on until the finish

Finished 46th overall, 45th male and 1st M55!
A very successful weekend!! 🏃💪🔴⚫

1) 0.62mi - 3:51(6:12/mi) 142/154bpm [881b/mi] 59cal 478/621W
2) 0.62mi - 3:54(6:17/mi) 153/158bpm [961b/mi] 65cal 450/610W
3) 0.62mi - 3:51(6:12/mi) 156/159bpm [966b/mi] 66cal 464/595W
4) 0.62mi - 3:59(6:24/mi) 155/157bpm [992b/mi] 67cal 446/490W
5) 0.62mi - 3:56(6:20/mi) 156/162bpm [989b/mi] 67cal 460/616W
6) 0.62mi - 3:57(6:21/mi) 156/162bpm [990b/mi] 66cal 458/590W
7) 0.62mi - 3:59(6:25/mi) 155/157bpm [996b/mi] 67cal 452/496W
8) 0.62mi - 4:01(6:28/mi) 157/160bpm [1015b/mi] 68cal 453/584W
9) 0.29mi - 1:50(6:18/mi) 158/162bpm [994b/mi] 32cal 497/588W
3:51 3:54 3:51 3:59 3:56 3:57 3:59 4:01 1:50
Mark J 🇳🇿
Great stuff, well done.

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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 1:25 1:25 5:42 129 82-148 735 174 116-198 453 47-621 1/9
0.50 3:01 1:35 6:22 149 146-152 947 164 160-166 485 448-551 6/2
0.75 4:45 1:44 6:55 154 151-158 1066 163 158-170 499 383-610 13/1
1.00 6:14 1:29 5:56 151 148-156 897 164 160-168 397 342-472 1/15
1.25 7:48 1:35 6:19 153 149-159 965 163 158-166 488 463-586 9/3
1.50 9:19 1:31 6:04 157 155-159 951 163 158-168 442 369-595 0/11
1.75 10:51 1:32 6:07 156 153-158 955 163 158-168 487 444-556 3/3
2.00 12:28 1:37 6:28 155 154-158 1003 162 158-166 445 378-490 5/6
2.25 14:02 1:34 6:14 155 153-157 966 161 158-166 456 411-485 2/3
2.50 15:40 1:38 6:33 154 152-156 1010 162 160-164 443 406-533 6/2
2.75 17:22 1:42 6:48 158 154-162 1075 160 156-164 494 379-616 11/3
3.00 18:51 1:29 5:54 154 150-158 910 162 158-168 405 345-477 0/15
3.25 20:28 1:38 6:31 155 152-160 1009 161 158-166 498 463-590 10/3
3.50 22:01 1:33 6:12 157 154-162 974 160 156-162 423 343-516 0/10
3.75 23:36 1:34 6:17 154 151-157 967 161 158-174 462 433-526 2/4
4.00 25:12 1:36 6:25 155 152-157 995 160 154-166 442 375-496 5/5
4.25 26:46 1:34 6:16 155 152-157 971 161 158-166 466 429-493 3/3
4.50 28:25 1:39 6:36 155 152-158 1024 162 158-166 467 414-545 6/1
4.75 30:11 1:46 7:05 158 156-160 1120 158 156-162 466 366-584 10/3
5.00 31:38 1:27 5:48 155 151-159 898 163 154-168 422 331-488 0/12
5.25 33:14 1:35 6:22 158 154-162 1006 162 158-168 500 466-588 10/3
5.26 33:18 4 5:44 162 161-162 929 166 164-166 481 477-486 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    154 avge / 162 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    16 4.3% 7:00
    16 2.5% 7:01
    15 3.7% 6:55

  • Cadence Distribution

    162 avge / 198 max Stride Length: 157cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 162 5.3 33:17 6:20
    Walk 0.1 116 0 1 28:14

  • Power Distribution

    460W (621 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:24 5:39 62.02% More
    800m 2:59 6:00 69.41% More
    1km 3:47 6:06 71.23% More
    Mile 6:06 6:06 75.05% More
    5k 19:30 6:16 80.03% More
    5 miles 31:37 6:19 80.58% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:39 5:39 81.06
    5km 18:59 6:07 82.19
    5M 31:33 6:19 80.76
    10km 39:47 6:24 80.09
    10M 1:06:08 6:37 79.76
    Half 1:28:14 6:44 78.55
    20M 2:18:38 6:56 79.23
    Mara 3:04:58 7:04 79.18

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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