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Sat 21st Dec 2024 at 2:00pm by Alun

Run > Cross Country
  • Amazing
  • drizzle
  • windy
  • Time
    54:57
  • Miles
    7.47
  • Min/mi
    7:21
  • Pacing
    87.3%
  • WAVA
    70.49
  • Stride(cm)
    140
  • Cals
    926
  • Watts
    419
  • Cadence
    156
  • BPM
    155
  • %MHR
    89.2
  • B/mi
    1142
  • Asc(m)
    254
  • Hillscore
    19
  • Surface
    Grass

Notes & Comments

South of the Thames Championship Race
7½ miles of mud, hills, mud, hills, mud and hills, did I mention the mud and the hills???
Never had such a tough race around the Somerhill School parkland, slipping and sliding both up and down the hills, stiff breeze. Utterly relentless, I'll sleep well tonight!! 🏃💪
71st out of 208
66th male out of 166
6th M50 out of 39 (2nd M55 out of 17). That'll do pig, that'll do...

1) 0.62mi - 4:03(6:31/mi) 139/158bpm [906b/mi] 64cal 445/565W
2) 0.62mi - 4:32(7:18/mi) 157/164bpm [1145b/mi] 78cal 442/593W
3) 0.62mi - 4:42(7:33/mi) 158/164bpm [1194b/mi] 81cal 428/617W
4) 0.62mi - 4:10(6:43/mi) 156/162bpm [1047b/mi] 72cal 405/533W
5) 0.62mi - 4:38(7:28/mi) 156/165bpm [1165b/mi] 78cal 438/540W
6) 0.62mi - 4:53(7:52/mi) 159/165bpm [1251b/mi] 85cal 409/510W
7) 0.62mi - 4:29(7:12/mi) 155/166bpm [1116b/mi] 76cal 409/598W
8) 0.62mi - 4:27(7:10/mi) 154/160bpm [1105b/mi] 74cal 407/532W
9) 0.62mi - 5:06(8:12/mi) 156/162bpm [1279b/mi] 83cal 405/512W
10) 0.62mi - 4:50(7:47/mi) 157/163bpm [1223b/mi] 81cal 403/477W
11) 0.62mi - 4:34(7:21/mi) 156/163bpm [1146b/mi] 78cal 408/664W
12) 0.62mi - 4:27(7:09/mi) 157/161bpm [1124b/mi] 74cal 420/504W
13) 0.01mi - 6(6:59/mi) 160/161bpm [1117b/mi] 2cal 458/474W
4:03 4:32 4:42 4:10 4:38 4:53 4:29 4:27 5:06 4:50 4:34 4:27 6

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 6:33 120 88-142 787 167 90-196 463 26-565 13/0
0.50 3:16 1:37 6:30 152 142-158 987 163 156-174 397 310-495 3/16
0.75 4:54 1:39 6:34 153 149-157 1005 163 160-168 489 401-532 6/2
1.00 6:48 1:54 7:37 157 154-164 1195 159 152-164 461 310-546 13/9
1.25 8:38 1:49 7:16 159 155-163 1156 159 154-170 430 203-593 17/2
1.50 10:33 1:56 7:43 160 156-164 1235 157 154-162 427 295-533 9/12
1.75 12:20 1:47 7:07 154 151-158 1096 157 150-164 425 314-561 18/7
2.00 14:08 1:48 7:11 159 153-164 1142 158 150-168 388 305-617 3/27
2.25 15:46 1:38 6:31 154 151-161 1004 160 156-168 420 309-521 10/7
2.50 17:32 1:46 7:05 158 153-162 1119 155 152-162 422 311-533 3/17
2.75 19:15 1:43 6:52 152 149-156 1045 157 154-160 457 353-523 6/3
3.00 21:09 1:54 7:36 157 155-160 1192 155 152-160 436 376-540 13/5
3.25 23:08 2:00 7:59 159 156-165 1268 155 150-168 390 232-494 13/6
3.50 25:23 2:14 8:56 160 156-164 1431 152 148-156 445 399-510 22/0
3.75 27:08 1:45 7:01 159 152-165 1115 156 150-164 381 294-459 0/21
4.00 28:57 1:49 7:17 152 147-159 1107 155 148-162 427 314-499 17/6
4.25 30:46 1:49 7:16 159 154-166 1155 155 146-170 384 315-598 6/27
4.50 32:30 1:44 6:55 154 150-161 1065 156 152-172 400 275-505 9/9
4.75 34:20 1:50 7:22 156 153-160 1149 153 150-162 395 301-504 3/14
5.00 36:07 1:47 7:07 152 149-155 1081 154 150-158 443 350-532 8/7
5.25 38:07 2:00 8:01 155 153-158 1242 152 150-156 414 361-512 11/2
5.50 40:12 2:05 8:18 158 154-162 1312 152 148-158 380 249-484 11/8
5.75 42:31 2:19 9:15 159 154-163 1472 150 146-154 426 387-493 20/0
6.00 44:17 1:47 7:07 157 153-162 1118 155 148-166 380 297-459 8/17
6.25 46:09 1:51 7:25 153 149-157 1135 155 150-168 421 318-511 9/8
6.50 48:00 1:51 7:23 159 153-163 1174 155 140-172 389 274-664 13/26
6.75 49:42 1:43 6:51 153 150-156 1048 156 150-164 399 225-514 4/11
7.00 51:33 1:51 7:23 157 153-160 1158 155 150-166 392 257-503 8/10
7.25 53:15 1:42 6:50 155 151-158 1059 158 154-162 461 358-504 4/8
7.47 54:57 1:42 7:41 158 156-161 1215 155 150-162 421 378-475 9/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    155 avge / 166 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    36 5.9% 9:00
    36 5.9% 8:44
    25 5.3% 8:00
    14 2.6% 6:48
    12 3.8% 7:54
    11 3.1% 7:40

  • Cadence Distribution

    156 avge / 196 max Stride Length: 140cm

  • Power Distribution

    419W (664 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:31 6:05 57.50% More
    800m 3:13 6:29 64.23% More
    1km 4:02 6:29 66.95% More
    Mile 6:48 6:48 67.31% More
    5k 22:04 7:06 70.71% More
    5 miles 36:07 7:13 70.56% More
    10k 45:50 7:23 69.52% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:25 6:25 71.37
    5km 21:32 6:56 72.46
    5M 35:48 7:10 71.17
    10km 45:08 7:16 70.59
    10M 1:15:02 7:30 70.30
    Half 1:40:07 7:39 69.23
    20M 2:37:17 7:52 69.83
    Mara 3:29:52 8:01 69.79

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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