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-
Time
40:45
-
Miles
6.34
-
Min/mi
6:26
-
Pacing
90.4%
-
WAVA
68.13
-
Cals
786
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Falkirk xc
A bit uncertain how i would cope with the muddy hills after this morning but had already decided i would pace myself better as last year i set off quick and almost gave up before the end. No such problem this time and paced it really well from the start. must have passed about 30+ runners in the 2nd half and actually enjoyed it a lot more than ayr this morning despite more mud to contend with. was definitely a good decision to do ayr parkrun though otherwise i think i would have struggled here. ate a lot of sugary biscuits after ayr so possibly just low sugar levels as i definitely felt better at the start than i did this morning.
Split Summary
===
1) 1m - 6:37(6:37/m) 122cal
2) 1m - 6:27(6:27/m) 125cal
3) 1m - 6:35(6:35/m) 125cal
4) 1m - 6:22(6:22/m) 125cal
5) 1m - 6:39(6:39/m) 125cal
6) 1m - 6:12(6:12/m) 124cal
7) 0.34m - 1:53(5:33/m) 40cal
6:37 6:27 6:35 6:22 6:39 6:12 1:53
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
| 0.25 |
1:37 |
1:37 |
6:30 |
| 0.50 |
3:11 |
1:33 |
6:13 |
| 0.75 |
5:02 |
1:52 |
7:26 |
| 1.00 |
6:37 |
1:35 |
6:18 |
| 1.25 |
8:16 |
1:39 |
6:36 |
| 1.50 |
9:50 |
1:34 |
6:17 |
| 1.75 |
11:26 |
1:36 |
6:23 |
| 2.00 |
13:06 |
1:40 |
6:39 |
| 2.25 |
14:47 |
1:41 |
6:44 |
| 2.50 |
16:17 |
1:30 |
6:00 |
| 2.75 |
18:01 |
1:45 |
6:58 |
| 3.00 |
19:42 |
1:40 |
6:42 |
| 3.25 |
21:23 |
1:41 |
6:45 |
| 3.50 |
22:55 |
1:32 |
6:08 |
| 3.75 |
24:25 |
1:30 |
5:59 |
| 4.00 |
26:06 |
1:41 |
6:46 |
| 4.25 |
27:38 |
1:33 |
6:10 |
| 4.50 |
29:19 |
1:41 |
6:42 |
| 4.75 |
30:53 |
1:34 |
6:16 |
| 5.00 |
32:44 |
1:51 |
7:24 |
| 5.25 |
34:15 |
1:31 |
6:06 |
| 5.50 |
35:55 |
1:40 |
6:40 |
| 5.75 |
37:28 |
1:33 |
6:11 |
| 6.00 |
39:01 |
1:33 |
6:12 |
| 6.25 |
40:33 |
1:32 |
6:06 |
| 6.34 |
40:58 |
25 |
4:43 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:21 |
5:25 |
56.71% |
More |
| 800m |
2:57 |
5:57 |
59.37% |
More |
| 1km |
3:40 |
5:55 |
62.92% |
More |
| Mile |
6:08 |
6:08 |
65.09% |
More |
| 5k |
19:43 |
6:21 |
68.09% |
More |
| 5 miles |
32:09 |
6:26 |
67.85% |
More |
| 10k |
40:05 |
6:27 |
67.86% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:45 |
5:45 |
69.37 |
| 5km |
19:08 |
6:10 |
70.18 |
| 5M |
31:41 |
6:20 |
68.87 |
| 10km |
39:53 |
6:25 |
68.21 |
| 10M |
1:06:03 |
6:36 |
67.43 |
| Half |
1:27:57 |
6:43 |
66.73 |
| 20M |
2:17:43 |
6:53 |
66.46 |
| Mara |
3:03:22 |
7:00 |
66.61 |
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