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Sat 8th Nov 2014 at 2:00pm by Nicko
Run > Cross Country
-
Time
47:29
-
Miles
5.98
-
Min/mi
7:56
-
Pacing
82.3%
-
WAVA
61.19
-
Stride(cm)
119
-
Cals
718
-
Cadence
171
-
Asc(m)
83
-
Hillscore
7
-
Surface
Grass
Notes & Comments
Chorley RRXC.
Much better race and much better start 6.49 for first mile .. whit woooh!. One hill really got to me and on the last lap (just 1000m from finish about 5 overtook me due to my efforts but put all into race that why legs had gone (can tell by splits) last mile legs gone so very pleased. A proper XC with hills mud, river, fields and paths. Super day.
Split Summary
===
1) 1m - 6:49(6:49/m) 124cal
2) 1m - 7:42(7:42/m) 120cal
3) 1m - 8:00(8:00/m) 121cal
4) 1m - 7:58(7:58/m) 120cal
5) 1m - 8:21(8:21/m) 116cal
6) 0.98m - 8:39(8:50/m) 117cal
6:49 7:42 8:00 7:58 8:21 8:39
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
0mi in 0
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.25 |
1:26 |
1:26 |
5:42 |
184 180-190 |
0/8 |
| 0.50 |
3:15 |
1:49 |
7:16 |
177 166-184 |
5/1 |
| 0.75 |
5:06 |
1:51 |
7:24 |
175 168-184 |
5/5 |
| 1.00 |
6:46 |
1:40 |
6:41 |
179 168-184 |
0/4 |
| 1.25 |
8:43 |
1:58 |
7:51 |
174 170-180 |
4/2 |
| 1.50 |
10:27 |
1:44 |
6:54 |
174 162-180 |
0/6 |
| 1.75 |
12:37 |
2:10 |
8:40 |
169 162-176 |
2/4 |
| 2.00 |
14:32 |
1:55 |
7:41 |
172 166-176 |
8/0 |
| 2.25 |
16:33 |
2:01 |
8:02 |
171 166-178 |
2/0 |
| 2.50 |
18:49 |
2:16 |
9:03 |
168 140-174 |
6/3 |
| 2.75 |
20:33 |
1:44 |
6:56 |
174 172-178 |
0/5 |
| 3.00 |
22:35 |
2:02 |
8:09 |
171 166-176 |
3/5 |
| 3.25 |
24:22 |
1:47 |
7:08 |
170 166-176 |
1/4 |
| 3.50 |
26:34 |
2:12 |
8:47 |
168 160-174 |
0/6 |
| 3.75 |
28:31 |
1:57 |
7:47 |
171 166-176 |
9/0 |
| 4.00 |
30:39 |
2:08 |
8:33 |
167 162-172 |
3/0 |
| 4.25 |
33:07 |
2:28 |
9:54 |
161 100-174 |
6/1 |
| 4.50 |
34:58 |
1:51 |
7:22 |
173 170-178 |
0/7 |
| 4.75 |
37:04 |
2:07 |
8:27 |
168 152-174 |
1/5 |
| 5.00 |
38:56 |
1:51 |
7:26 |
170 164-182 |
3/4 |
| 5.25 |
41:14 |
2:18 |
9:12 |
166 156-172 |
0/7 |
| 5.50 |
43:20 |
2:06 |
8:25 |
169 162-174 |
8/0 |
| 5.75 |
45:32 |
2:12 |
8:47 |
167 162-172 |
4/0 |
| 5.95 |
47:26 |
1:54 |
9:37 |
157 98-176 |
4/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
98.2 |
171 |
5.9 |
46:35 |
7:52 |
| Walk |
1.8 |
102 |
0 |
51 |
26:45 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:23 |
5:35 |
60.29% |
More |
| 800m |
3:12 |
6:27 |
61.47% |
More |
| 1km |
4:13 |
6:47 |
61.54% |
More |
| Mile |
6:45 |
6:45 |
66.19% |
More |
| 5k |
23:23 |
7:32 |
63.48% |
More |
| 5 miles |
38:55 |
7:47 |
62.18% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:10 |
6:10 |
72.37 |
| 5km |
22:30 |
7:15 |
65.97 |
| 5M |
38:43 |
7:45 |
62.51 |
| 10km |
49:36 |
7:59 |
60.93 |
| 10M |
1:25:22 |
8:32 |
58.13 |
| Half |
1:56:09 |
8:52 |
56.38 |
| 20M |
3:08:13 |
9:25 |
54.42 |
| Mara |
4:16:06 |
9:46 |
53.47 |
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