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Sat 3rd Oct 2015 at 12:00pm by tipsku

Run > Cross Country

Treborth Cross Country League

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Time
27:03
Miles
3.00
Min/mi
9:01
Pacing
86.2%
WAVA
50.38
Stride(cm)
100
Cals
252
Cadence
179
BPM
169
%MHR
91.7
B/mi
1522
Asc(m)
42
Hillscore
4
Surface
Trail

Notes & Comments

Treborth XC league race 1
Event Type: Special Event

My first go at XC. Set off at about 10k pace but soon had to realise that today was going to be slow. Felt quite dizzy on the first uphill stretch so decided to play it safe. Jogged around the park the second round and then took it easy towards the finish. Since we had 5 Cybi girls, I didn't count and didn't have to push for a better position in a sprint finish with 2 girls.

Enjoyed the run and the course although it wasn't a good run. The atmosphere was also very nice; there were probably over 300 runners with many friendly faces known from the Borders League or the N-Wales clubs.

Split Summary
===
1) 0.62m - 5:23(8:39/m) 165/172bpm 48cal 6.93/11.48mph
2) 0.62m - 5:26(8:45/m) 170/176bpm 51cal 6.86/7.56mph
3) 0.62m - 5:42(9:10/m) 171/179bpm 54cal 6.55/7.62mph
4) 0.62m - 5:57(9:35/m) 172/177bpm 56cal 6.26/6.93mph
5) 0.51m - 4:35(8:58/m) 173/180bpm 43cal 6.7/8.35mph

5:23 5:26 5:42 5:57 4:35

Pin Map

0mi in 0

Pace

23%

42%

17%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	57	57	7:37	145 111-162	1104	184 124-200	6/1
0.25	2:02	1:05	8:40	167 162-170	1447	180 172-184	3/3
0.38	3:09	1:07	8:54	170 168-172	1514	183 168-212	8/3
0.50	4:09	1:00	8:02	168 168-169	1349	183 182-184	4/1
0.63	5:23	1:14	9:49	170 169-171	1669	179 174-186	6/1
0.75	6:25	1:02	8:18	171 169-173	1420	180 178-182	0/2
0.88	7:27	1:01	8:12	171 169-173	1401	179 178-180	2/0
1.00	8:34	1:08	9:03	173 172-175	1565	176 174-178	4/0
1.13	9:45	1:11	9:24	168 165-172	1581	173 152-178	2/5
1.25	10:49	1:04	8:35	168 167-168	1443	177 174-190	0/8
1.38	11:51	1:01	8:11	168 167-170	1375	179 176-184	0/8
1.50	12:58	1:07	8:58	171 168-174	1534	177 176-178	5/2
1.63	14:22	1:24	11:08	173 167-178	1926	173 170-178	12/0
1.75	15:28	1:07	8:53	172 168-177	1527	177 176-178	1/5
1.88	16:36	1:08	9:01	172 169-174	1550	180 178-182	4/1
2.00	17:54	1:18	10:25	172 168-176	1793	177 174-180	3/1
2.13	18:59	1:06	8:45	170 168-173	1488	178 176-180	1/3
2.25	20:11	1:11	9:31	173 169-176	1646	178 176-180	3/1
2.38	21:19	1:08	9:05	173 170-176	1572	178 172-182	2/4
2.50	22:34	1:15	10:03	169 167-171	1697	178 176-180	1/6
2.63	23:27	52	6:58	172 169-174	1198	185 178-198	0/13
2.75	24:33	1:06	8:51	172 171-174	1521	178 176-180	5/1
2.88	25:50	1:18	10:20	172 171-176	1778	174 164-180	6/1
3.00	27:03	1:13	9:55	176 174-180	1745	175 170-178	9/0

Heart

169/180max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 22m, Flat prediction 26:50

Elevation Graph

Biggest Climbs (m)	Min/mi
15 4.0%	10:10
12 5.2%	9:40
12 4.6%	7:48
See your biggest climbs

Cadence

179 (212 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	178	3	27:03	9:02
Walk	0.0	124	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:58	7:54	41.63%	More
800m	4:06	8:16	45.98%	More
1km	5:16	8:28	46.81%	More
Mile	8:34	8:34	49.24%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:26	8:26	50.00
5km	28:04	9:02	50.35
5M	46:29	9:18	49.93
10km	58:32	9:25	49.69
10M	1:36:55	9:42	49.26
Half	2:09:02	9:51	48.84
20M	3:22:04	10:06	48.92
Mara	4:29:02	10:16	48.71

Bespoke Fields

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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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