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Sun 1st Dec 2024 at 9:10am by Alun

Run > Cross Country
  • Amazing
  • drizzle
  • breezy
  • Time
    31:44
  • Miles
    4.85
  • Min/mi
    6:33
  • Pacing
    85.3%
  • WAVA
    77.82
  • Stride(cm)
    150
  • Cals
    521
  • Watts
    457
  • Cadence
    164
  • BPM
    153
  • %MHR
    87.9
  • B/mi
    1001
  • Asc(m)
    175
  • Hillscore
    18
  • Surface
    Mixed

Notes & Comments

KFL Match #3 - Knole Park
Second race of the weekend, this one was much hillier than yesterday's.
Thrashed my way around the first 5km because my spikes advantage on the grass would be negated by the 2.5km of road surface that would available to those wearing road shoes at the end.
Took places throughout the first 5km but lost around 20 places after reaching the top of the valley.
Sadly Sevenoaks AC are limited by the NT with regards to the paths available for racing, hopefully more suitable options will be available for next year as this is a beautiful venue which offers plenty of cross country challenges.

1) 0.62mi - 4:15(6:51/mi) 143/154bpm [979b/mi] 66cal 608/898W
2) 0.62mi - 3:32(5:41/mi) 151/154bpm [859b/mi] 58cal 359/484W
3) 0.62mi - 3:49(6:09/mi) 153/162bpm [941b/mi] 63cal 425/555W
4) 0.62mi - 4:00(6:26/mi) 155/161bpm [998b/mi] 67cal 459/592W
5) 0.62mi - 4:40(7:30/mi) 155/157bpm [1162b/mi] 76cal 481/622W
6) 0.62mi - 4:21(6:59/mi) 156/164bpm [1091b/mi] 72cal 410/518W
7) 0.62mi - 3:52(6:13/mi) 154/160bpm [958b/mi] 64cal 434/589W
8) 0.5mi - 3:15(6:29/mi) 158/161bpm [1025b/mi] 55cal 443/527W
4:15 3:32 3:49 4:00 4:40 4:21 3:52 3:15

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 1:38 1:38 6:32 132 89-147 862 174 166-192 696 90-898 36/0
0.50 3:25 1:47 7:08 149 146-152 1063 164 162-168 587 490-696 21/0
0.75 5:05 1:40 6:38 151 146-154 1003 166 164-168 494 393-568 9/2
1.00 6:25 1:21 5:23 152 149-154 819 177 164-196 292 205-444 0/42
1.25 7:50 1:24 5:37 151 149-153 849 173 170-176 369 333-424 0/25
1.50 9:16 1:26 5:45 151 150-154 868 170 166-172 394 378-423 0/17
1.75 10:44 1:28 5:54 152 150-153 896 169 166-172 396 376-444 14/7
2.00 12:36 1:52 7:26 158 153-162 1176 161 156-174 523 430-555 19/0
2.25 14:13 1:37 6:29 155 153-159 1005 161 156-168 467 350-560 3/18
2.50 15:43 1:29 5:58 152 148-156 906 168 162-178 418 294-592 8/10
2.75 17:31 1:48 7:13 155 152-157 1119 159 156-162 506 409-622 7/0
3.00 19:24 1:54 7:34 155 153-157 1174 157 154-162 462 398-513 9/0
3.25 21:36 2:11 8:44 157 152-163 1372 156 152-160 470 421-518 22/0
3.50 23:15 1:39 6:38 157 150-164 1040 158 152-168 367 304-470 7/10
3.75 24:45 1:30 5:58 153 151-155 914 163 158-168 394 319-481 2/15
4.00 26:13 1:29 5:55 152 150-155 900 163 160-166 414 354-475 0/12
4.25 27:44 1:31 6:04 155 153-160 942 166 162-172 418 340-565 4/15
4.50 29:39 1:55 7:39 157 155-160 1201 157 154-162 497 456-589 13/0
4.75 31:13 1:33 6:13 159 157-161 989 163 156-172 424 346-527 7/8
4.85 31:44 31 5:15 159 158-160 835 171 170-174 405 355-469 0/8

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    153 avge / 164 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    66 6.1% 6:49
    52 3.8% 7:45
    36 4.8% 7:10
    24 4.5% 7:38

  • Cadence Distribution

    164 avge / 196 max Stride Length: 150cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 164 4.8 31:43 6:32
    Still 0.1 - - 1 -

  • Power Distribution

    457W (898 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:19 5:18 66.12% More
    800m 2:43 5:27 76.38% More
    1km 3:26 5:32 79.48% More
    Mile 5:36 5:36 84.26% More
    5k 20:14 6:31 77.08% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:53 5:53 80.31
    5km 19:43 6:21 79.13
    5M 32:47 6:33 77.76
    10km 41:21 6:39 77.05
    10M 1:08:43 6:52 76.24
    Half 1:31:42 7:00 75.46
    20M 2:24:04 7:12 75.24
    Mara 3:12:13 7:20 75.46

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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