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Sat 22nd Feb 2025 at 3:00pm by Alun

Run > Cross Country
  • Amazing
  • breezy
  • Time
    1:03:13
  • Miles
    7.66
  • Min/mi
    8:15
  • Pacing
    85.8%
  • WAVA
    62.78
  • Stride(cm)
    128
  • Cals
    1057
  • Watts
    376
  • Cadence
    152
  • BPM
    159
  • %MHR
    91.3
  • B/mi
    1310
  • Asc(m)
    279
  • Hillscore
    24
  • Surface
    Grass

Notes & Comments

English Cross Country Championships 2025
Parliament Hill at it's best/worst (delete as appropriate).
7½ miles of unrelenting mud, hills, mud and mud; to be honest I'd run out of steam towards the end of the first full lap but I toughed it out and ploughed on through the remainder of the race. 849th out of 1781 finishers, despite my fourth pair of Dragonfly XC spikes disintegrating after 2 races and 12 miles.
Glad it's over but I'll be doing it all over again in the morning!

1) 0.62mi - 5:13(8:24/mi) 152/164bpm [1278b/mi] 85cal 421/582W
2) 0.62mi - 5:22(8:39/mi) 162/166bpm [1401b/mi] 95cal 395/526W
3) 0.62mi - 4:19(6:56/mi) 159/166bpm [1103b/mi] 75cal 361/454W
4) 0.62mi - 5:15(8:27/mi) 163/169bpm [1377b/mi] 94cal 394/523W
5) 0.62mi - 5:11(8:20/mi) 163/167bpm [1359b/mi] 89cal 396/505W
6) 0.62mi - 4:47(7:42/mi) 159/164bpm [1225b/mi] 80cal 366/551W
7) 0.62mi - 5:03(8:08/mi) 159/164bpm [1294b/mi] 83cal 399/594W
8) 0.62mi - 5:00(8:03/mi) 157/162bpm [1263b/mi] 81cal 335/477W
9) 0.62mi - 5:47(9:19/mi) 160/168bpm [1490b/mi] 96cal 359/466W
10) 0.62mi - 5:36(9:01/mi) 158/162bpm [1424b/mi] 91cal 383/590W
11) 0.62mi - 5:23(8:39/mi) 158/167bpm [1367b/mi] 88cal 352/436W
12) 0.62mi - 4:46(7:40/mi) 156/162bpm [1195b/mi] 76cal 357/556W
13) 0.21mi - 1:31(7:21/mi) 154/160bpm [1131b/mi] 24cal 318/374W
5:13 5:22 4:19 5:15 5:11 4:47 5:03 5:00 5:47 5:36 5:23 4:46 1:31

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 2:08 2:08 8:33 145 99-158 1241 165 148-210 464 42-582 25/0
0.50 4:09 2:01 8:02 155 151-159 1245 155 146-164 345 210-440 6/14
0.75 6:19 2:10 8:40 162 156-165 1404 154 150-160 461 345-526 23/2
1.00 8:26 2:07 8:30 158 147-165 1342 153 74-172 338 1-521 6/13
1.25 10:39 2:13 8:51 164 161-166 1451 153 150-158 429 365-473 15/1
1.50 12:18 1:39 6:35 161 157-166 1060 157 152-162 379 301-450 5/12
1.75 14:05 1:47 7:07 158 155-161 1124 157 152-166 352 226-454 2/21
2.00 16:00 1:55 7:40 160 156-165 1226 155 150-160 388 296-523 9/13
2.25 18:04 2:05 8:18 163 159-166 1354 150 144-156 361 242-476 16/3
2.50 20:15 2:11 8:43 165 160-169 1439 150 146-160 409 260-496 11/13
2.75 22:16 2:01 8:03 164 161-167 1321 149 144-158 347 272-485 8/10
3.00 24:29 2:13 8:54 163 160-166 1450 149 144-162 431 276-497 22/0
3.25 26:37 2:08 8:31 161 156-165 1371 150 146-156 426 324-551 13/6
3.50 28:23 1:46 7:05 159 155-164 1126 155 150-162 339 293-392 0/21
3.75 30:18 1:55 7:40 158 155-163 1211 152 144-158 348 293-383 9/8
4.00 32:36 2:18 9:11 160 157-164 1469 150 144-158 403 302-503 16/5
4.25 34:29 1:53 7:32 158 155-163 1191 154 150-160 411 310-594 6/12
4.50 36:19 1:50 7:22 156 153-160 1149 155 152-160 373 319-477 2/19
4.75 38:15 1:55 7:41 157 153-161 1207 155 150-162 313 234-383 8/7
5.00 40:26 2:12 8:46 158 155-162 1386 148 144-156 333 223-477 8/12
5.25 43:01 2:34 10:18 161 154-168 1658 145 140-154 396 313-461 21/2
5.50 45:09 2:08 8:34 159 155-163 1361 150 142-164 333 264-466 6/13
5.75 47:29 2:19 9:18 159 156-165 1478 148 142-160 356 240-464 14/8
6.00 49:40 2:12 8:46 159 155-162 1395 148 144-156 401 346-460 13/2
6.25 51:52 2:12 8:49 158 153-161 1392 148 110-158 364 255-590 12/11
6.50 53:47 1:54 7:38 156 153-158 1190 151 144-158 324 268-381 0/17
6.75 56:11 2:24 9:36 160 155-167 1535 147 140-154 372 275-436 13/6
7.00 58:20 2:09 8:36 158 154-163 1358 151 144-160 390 284-556 15/5
7.25 1:00:09 1:49 7:17 155 152-160 1129 153 146-164 346 279-416 2/13
7.50 1:02:00 1:51 7:25 155 150-162 1150 153 146-162 322 232-423 2/25
7.66 1:03:13 1:13 7:31 155 152-160 1164 156 154-160 328 253-374 1/10

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    159 avge / 169 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    36 5.1% 8:56
    30 6.2% 8:44
    27 7.0% 10:33
    26 5.8% 9:33
    26 6.5% 9:29
    25 7.1% 9:01

  • Cadence Distribution

    152 avge / 210 max Stride Length: 128cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 69.7 154 5.6 44:02 7:49
    Walk 30.3 145 2 19:11 9:27

  • Power Distribution

    376W (594 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:36 6:25 54.57% More
    800m 3:23 6:49 61.13% More
    1km 4:18 6:55 63.51% More
    Mile 7:25 7:25 63.75% More
    5k 24:33 7:54 63.53% More
    5 miles 40:25 8:05 63.08% More
    10k 51:04 8:13 62.38% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:11 7:11 65.77
    5km 24:07 7:46 64.69
    5M 40:05 8:01 63.60
    10km 50:33 8:08 63.03
    10M 1:24:02 8:24 62.35
    Half 1:52:07 8:34 61.72
    20M 2:56:10 8:49 61.53
    Mara 3:55:03 8:58 61.71

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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