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Sat 8th Feb 2025 at 1:00pm by Alun

Run > Cross Country
  • Amazing
  • drizzle
  • breezy
  • cold
  • Time
    31:39
  • Miles
    4.87
  • Min/mi
    6:30
  • Pacing
    94.1%
  • WAVA
    78.23
  • Stride(cm)
    153
  • Cals
    539
  • Watts
    453
  • Cadence
    162
  • BPM
    152
  • %MHR
    87.6
  • B/mi
    990
  • Asc(m)
    34
  • Surface
    Road

Notes & Comments

Final league match of the season, felt great on the start line so went for it from the off and hoped to build as big a cushion as possible to 4th & 5th place. I was hanging on a bit for the final kilometre but the job was done during the first 7 km.
M50 individual bronze secured! 🏃💪🥉

1) 0.62mi - 3:44(6:01/mi) 131/154bpm [788b/mi] 56cal 478/552W
2) 0.62mi - 3:54(6:16/mi) 155/158bpm [972b/mi] 68cal 464/523W
3) 0.62mi - 4:09(6:41/mi) 155/160bpm [1037b/mi] 72cal 464/542W
4) 0.62mi - 4:02(6:30/mi) 155/160bpm [1007b/mi] 70cal 437/505W
5) 0.62mi - 4:05(6:34/mi) 155/158bpm [1018b/mi] 71cal 451/499W
6) 0.62mi - 4:14(6:48/mi) 156/159bpm [1061b/mi] 73cal 457/526W
7) 0.62mi - 4:14(6:49/mi) 155/159bpm [1057b/mi] 72cal 435/510W
8) 0.52mi - 3:18(6:25/mi) 155/160bpm [993b/mi] 57cal 437/470W
3:44 3:54 4:09 4:02 4:05 4:14 4:14 3:18

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 1:24 1:24 5:37 108 74-131 607 180 168-206 488 45-552 1/4
0.50 2:58 1:34 6:14 142 129-154 886 167 164-170 489 431-526 2/0
0.75 4:32 1:34 6:16 154 153-154 965 167 166-168 445 416-462 1/2
1.00 6:04 1:32 6:09 155 153-157 952 167 164-170 463 405-523 3/1
1.25 7:40 1:36 6:24 156 154-158 997 164 162-168 475 426-516 1/3
1.50 9:20 1:41 6:42 154 151-158 1032 162 158-166 444 393-516 5/1
1.75 11:00 1:39 6:38 156 154-160 1034 163 160-168 477 406-542 4/2
2.00 12:43 1:43 6:52 156 153-160 1071 161 158-166 467 387-532 5/3
2.25 14:20 1:37 6:29 155 152-159 1004 161 156-166 421 370-489 1/5
2.50 15:55 1:35 6:20 154 152-158 975 161 158-164 444 423-469 0/4
2.75 17:33 1:38 6:32 155 152-158 1013 160 158-162 449 434-463 1/2
3.00 19:10 1:37 6:29 155 153-158 1006 160 158-164 438 397-470 1/3
3.25 20:51 1:40 6:41 156 154-159 1042 158 156-160 470 417-499 2/2
3.50 22:32 1:41 6:44 155 153-158 1043 160 154-164 438 391-490 4/2
3.75 24:16 1:45 6:58 156 155-159 1087 157 156-160 470 403-526 4/1
4.00 26:03 1:47 7:07 155 152-159 1102 157 154-158 455 383-510 7/1
4.25 27:43 1:40 6:42 155 152-159 1038 157 154-160 406 375-454 0/7
4.50 29:21 1:38 6:31 154 151-160 1004 158 156-160 442 407-473 1/3
4.75 31:00 1:38 6:34 155 152-157 1017 160 158-164 444 423-470 2/1
4.86 31:40 40 5:57 157 156-159 934 162 160-168 432 408-457 0/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    152 avge / 160 max Delete HR Trace

  • Cadence Distribution

    162 avge / 206 max Stride Length: 153cm

  • Power Distribution

    453W (552 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:23 5:35 62.77% More
    800m 2:56 5:55 70.46% More
    1km 3:43 5:59 73.32% More
    Mile 6:04 6:04 77.98% More
    5k 19:53 6:24 78.50% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:50 5:50 80.99
    5km 19:35 6:18 79.67
    5M 32:33 6:31 78.32
    10km 41:03 6:36 77.62
    10M 1:08:15 6:50 76.77
    Half 1:31:03 6:57 76.00
    20M 2:23:03 7:09 75.77
    Mara 3:10:52 7:17 75.99

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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