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Sat 25th Jan 2025 at 2:34pm by Alun

Run > Cross Country
  • Good
  • Time
    59:59
  • Miles
    8.62
  • Min/mi
    6:58
  • Pacing
    89.8%
  • WAVA
    74.85
  • Stride(cm)
    145
  • Cals
    989
  • Watts
    430
  • Cadence
    159
  • BPM
    151
  • %MHR
    86.8
  • B/mi
    1051
  • Asc(m)
    210
  • Hillscore
    15
  • Surface
    Mixed

Notes & Comments

South of England Cross Country Championships
Utterly relentless from the start, plenty of mud (some of it wet, some of it sticky and some of it slippery), hills (some of them down as well as up) and muddy hills, pushed as hard as possible from the gun to the finish line and nipped in just one second inside of the hour...
Utterly destroyed now, I'll sleep well tonight...

1) 0.62mi - 3:58(6:23/mi) 139/153bpm [887b/mi] 59cal 456/645W
2) 0.62mi - 4:03(6:32/mi) 152/156bpm [992b/mi] 68cal 444/608W
3) 0.62mi - 4:06(6:35/mi) 155/161bpm [1021b/mi] 71cal 456/604W
4) 0.62mi - 4:02(6:29/mi) 153/159bpm [991b/mi] 69cal 426/552W
5) 0.62mi - 4:13(6:47/mi) 153/157bpm [1038b/mi] 71cal 435/618W
6) 0.62mi - 4:48(7:43/mi) 153/160bpm [1180b/mi] 79cal 436/565W
7) 0.62mi - 4:19(6:57/mi) 150/155bpm [1041b/mi] 70cal 419/611W
8) 0.62mi - 4:20(6:59/mi) 151/155bpm [1055b/mi] 72cal 430/566W
9) 0.62mi - 4:23(7:03/mi) 153/158bpm [1078b/mi] 73cal 430/546W
10) 0.62mi - 4:16(6:51/mi) 151/157bpm [1035b/mi] 70cal 407/508W
11) 0.62mi - 4:31(7:16/mi) 149/153bpm [1083b/mi] 73cal 412/553W
12) 0.62mi - 4:59(8:01/mi) 151/157bpm [1211b/mi] 81cal 421/531W
13) 0.62mi - 4:24(7:04/mi) 150/156bpm [1061b/mi] 72cal 419/598W
14) 0.54mi - 3:40(6:45/mi) 153/160bpm [1032b/mi] 61cal 436/554W
3:58 4:03 4:06 4:02 4:13 4:48 4:19 4:20 4:23 4:16 4:31 4:59 4:24 3:40

Map
Full Screen Pin To Top
  • ▲ Map Layers
0mi in 0

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 5:58 125 72-141 746 174 164-190 433 40-592 2/11
0.50 3:07 1:37 6:29 146 140-152 946 166 154-172 459 318-556 7/3
0.75 4:47 1:40 6:41 151 149-153 1008 163 158-168 451 319-645 9/10
1.00 6:23 1:36 6:24 150 148-153 960 166 156-170 431 385-491 2/4
1.25 8:04 1:41 6:43 154 152-156 1033 162 158-166 482 421-608 12/1
1.50 9:50 1:46 7:05 158 155-161 1119 160 156-164 479 389-574 9/4
1.75 11:20 1:30 6:02 154 149-161 928 162 158-164 407 376-485 6/10
2.00 13:05 1:45 6:59 154 148-159 1076 159 156-164 482 418-552 6/7
2.25 14:39 1:34 6:15 154 148-158 963 161 158-164 382 317-443 1/14
2.50 16:13 1:35 6:19 151 147-156 953 165 160-170 439 330-530 8/8
2.75 17:53 1:40 6:38 155 153-157 1029 160 156-168 446 343-618 2/6
3.00 19:35 1:42 6:50 152 149-154 1039 161 158-166 414 385-468 10/1
3.25 21:26 1:50 7:21 153 151-156 1125 157 150-162 439 344-524 5/8
3.50 23:19 1:54 7:35 150 142-158 1136 155 150-160 442 307-555 21/2
3.75 25:17 1:58 7:50 157 153-160 1230 152 148-158 436 343-565 9/3
4.00 27:06 1:49 7:16 153 151-155 1113 155 150-204 392 300-505 1/21
4.25 28:41 1:35 6:21 148 144-153 939 162 156-188 398 304-454 10/8
4.50 30:28 1:47 7:08 152 147-155 1083 158 154-168 443 305-611 0/12
4.75 32:09 1:41 6:45 150 147-155 1013 161 158-168 434 385-493 3/1
5.00 34:01 1:52 7:27 151 150-154 1124 156 152-158 461 380-566 13/1
5.25 35:55 1:54 7:35 155 153-158 1175 154 152-158 433 354-524 8/5
5.50 37:29 1:34 6:17 151 147-156 948 158 154-166 386 353-464 8/8
5.75 39:22 1:53 7:33 153 147-157 1156 155 152-160 457 371-546 5/7
6.00 40:58 1:36 6:24 152 149-156 974 158 144-162 362 297-426 0/14
6.25 42:41 1:43 6:53 149 145-152 1026 159 156-162 424 333-499 8/6
6.50 44:28 1:46 7:06 150 146-153 1065 157 154-160 422 318-553 1/6
6.75 46:18 1:50 7:20 148 147-151 1086 158 154-162 396 354-429 6/2
7.00 48:13 1:54 7:38 151 146-155 1152 155 150-162 409 292-521 7/8
7.25 50:13 2:00 8:02 148 144-157 1188 154 150-162 460 320-531 19/2
7.50 52:14 2:01 8:03 153 151-157 1233 154 148-162 399 311-480 10/2
7.75 54:03 1:49 7:15 151 147-156 1095 158 152-176 380 295-506 7/16
8.00 55:41 1:38 6:33 148 146-150 970 161 156-166 422 360-506 3/12
8.25 57:26 1:45 7:02 152 148-156 1068 158 152-162 437 323-598 8/10
8.50 59:08 1:41 6:45 151 149-155 1020 161 158-164 433 382-481 4/3
8.62 59:59 51 7:04 157 154-160 1110 158 156-160 511 459-554 6/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    151 avge / 161 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    20 5.8% 8:14
    19 5.6% 7:53
    13 3.3% 7:33
    12 3.1% 7:08
    12 3.8% 7:44
    12 3.7% 7:01

  • Cadence Distribution

    159 avge / 204 max Stride Length: 145cm

  • Power Distribution

    430W (645 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:27 5:49 60.18% More
    800m 3:03 6:09 67.72% More
    1km 3:55 6:19 69.59% More
    Mile 6:21 6:21 74.46% More
    5k 20:19 6:32 76.81% More
    5 miles 33:59 6:48 75.01% More
    10k 42:24 6:49 75.16% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:01 6:01 78.53
    5km 20:10 6:29 77.36
    5M 33:32 6:42 76.02
    10km 42:17 6:48 75.35
    10M 1:10:17 7:02 74.54
    Half 1:33:47 7:10 73.78
    20M 2:27:21 7:22 73.56
    Mara 3:16:36 7:30 73.78

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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