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Sat 24th Feb 2024 at 2:30pm by HappyG(rrr)

Run > Race

Scottish National XC Champs Falkirk

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Time
56:17
Miles
6.37
Min/mi
8:50
Pacing
89.8%
WAVA
56.09
Stride(cm)
108
Cals
866
Cadence
169
BPM
180
%MHR
93.3
B/mi
1591
Asc(m)
105
Hillscore
3
Surface
Road

Notes & Comments

Scottish National Cross Country at Falkirk Callendar Park. Great to be in KRR colours - 8 men, so didn't need to count for the 6. Just as well! 6 for ladies too, so full KRR teams. Didn't hurt myself too much. Bit tight after, but OK. Hope no damage done! :-)

G

Split Summary
===
1) 1mi - 8:45(8:45/mi) 176/186bpm [1540b/mi] 133cal
2) 1mi - 8:54(8:54/mi) 182/189bpm [1621b/mi] 138cal
3) 1mi - 8:42(8:42/mi) 180/186bpm [1566b/mi] 135cal
4) 1mi - 8:50(8:50/mi) 181/188bpm [1598b/mi] 136cal
5) 1mi - 8:58(8:58/mi) 181/186bpm [1622b/mi] 138cal
6) 1mi - 9:06(9:06/mi) 181/188bpm [1647b/mi] 140cal
7) 0.37mi - 3:02(8:13/mi) 183/187bpm [1504b/mi] 46cal

8:45 8:54 8:42 8:50 8:58 9:06 3:02

Map

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Multigraph

Pace
Elev
Cadence
Stride
HR
B/mi

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.	Ascent mtrs Asc.
0.25	2:13	2:13	8:54	162 125-184	1441	170 160-184	10/1
0.50	4:17	2:04	8:15	181 177-184	1494	166 158-178	4/8
0.75	6:28	2:11	8:42	178 175-180	1550	171 162-178	1/6
1.00	8:45	2:17	9:08	183 177-185	1671	168 160-176	8/8
1.25	10:51	2:06	8:23	182 175-187	1526	168 162-178	5/7
1.50	13:06	2:16	9:03	183 181-186	1655	171 162-182	7/4
1.75	15:27	2:21	9:24	183 178-189	1721	167 160-176	11/4
2.00	17:39	2:12	8:48	179 172-184	1575	169 164-174	5/7
2.25	19:52	2:13	8:53	182 180-186	1616	168 160-178	7/7
2.50	21:59	2:06	8:25	180 178-181	1514	167 158-174	4/3
2.75	24:04	2:06	8:23	178 174-183	1492	170 160-176	2/12
3.00	26:21	2:17	9:07	181 177-183	1651	169 160-178	9/6
3.25	28:32	2:11	8:45	178 166-182	1556	170 162-178	5/6
3.50	30:41	2:09	8:37	180 174-184	1551	173 164-184	5/4
3.75	33:05	2:23	9:33	185 181-188	1765	170 162-178	12/3
4.00	35:11	2:06	8:25	180 174-182	1514	170 162-176	3/10
4.25	37:38	2:27	9:49	181 176-186	1776	170 160-178	6/6
4.50	39:47	2:09	8:36	179 175-182	1539	166 158-172	8/3
4.75	41:47	2:00	8:02	180 179-182	1445	167 160-174	4/11
5.00	44:08	2:21	9:24	182 179-185	1710	167 158-174	8/5
5.25	46:23	2:15	8:58	181 179-185	1624	167 160-170	6/8
5.50	48:36	2:14	8:54	180 175-184	1603	170 164-180	3/6
5.75	51:08	2:31	10:05	184 180-187	1855	169 164-174	13/2
6.00	53:14	2:07	8:27	179 177-183	1511	167 162-172	3/10
6.25	55:31	2:17	9:08	183 180-187	1672	169 158-180	8/6
6.37	56:17	46	6:20	182 179-185	1154	185 120-232	1/3

Further Analysis

Pace Distribution
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Heart Rate Distribution
180 avge / 189 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
11	4.9%	10:43
11	5.2%	10:19
10	5.1%	10:43

Cadence Distribution
169 avge / 232 max Stride Length: 108cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	100.0	169	6.4	56:16	8:50
Walk	0.0	120	0	1	18:46

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:48	7:16	46.92%	More
800m	4:03	8:08	49.57%	More
1km	5:10	8:19	50.56%	More
Mile	8:35	8:35	51.67%	More
5k	27:13	8:46	55.45%	More
5 miles	44:04	8:49	55.84%	More
10k	54:52	8:50	56.04%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:55	6:55	64.07
5km	24:57	8:02	60.48
5M	42:47	8:33	57.51
10km	54:43	8:48	56.19
10M	1:33:49	9:23	54.21
Half	2:07:23	9:43	52.45
20M	3:25:44	10:17	51.46
Mara	4:39:21	10:40	50.53

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