Sat 6th Dec 2014 at 1:00pm by Ticketyboo

Run > Race

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Time
38:26
Miles
6.27
Min/mi
6:08
Pacing
95%
WAVA
72.53
Cals
717
Asc(m)
42
Surface
Grass

Notes & Comments

West Districts XC at an extremely muddy Linwood. Picked up Masters Individual Silver and Masters Team Gold with Graham and James. Very happy with my run today finishing 28th overall. Long XC races are all about running a steady pace and slowing less than your competitors so really happy with the consistent splits.

Split Summary
===
1) 1m - 5:49(5:49/m) 114cal 4.61/5.42/hr
2) 1m - 6:07(6:07/m) 114cal 4.39/5.05/hr
3) 1m - 6:05(6:05/m) 115cal 4.41/5.29/hr
4) 1m - 6:14(6:14/m) 114cal 4.31/5.02/hr
5) 1m - 6:23(6:23/m) 116cal 4.2/4.89/hr
6) 1m - 6:09(6:09/m) 115cal 4.36/5.29/hr
7) 0.27m - 1:40(6:09/m) 29cal 4.36/5.27/hr

5:49 6:07 6:05 6:14 6:23 6:09 1:40

Pin Map

0mi in 0

Pace

12%

83%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi
0.25	1:27	1:27	5:50
0.50	2:56	1:29	5:56
0.75	4:18	1:22	5:28
1.00	5:48	1:30	6:00
1.25	7:19	1:30	6:01
1.50	8:51	1:32	6:09
1.75	10:22	1:31	6:05
2.00	11:55	1:33	6:12
2.25	13:21	1:26	5:43
2.50	14:53	1:32	6:10
2.75	16:30	1:36	6:25
3.00	18:00	1:31	6:03
3.25	19:32	1:31	6:06
3.50	21:06	1:34	6:16
3.75	22:38	1:32	6:09
4.00	24:14	1:36	6:23
4.25	25:50	1:36	6:24
4.50	27:24	1:35	6:18
4.75	29:01	1:37	6:27
5.00	30:37	1:36	6:23
5.25	32:07	1:30	6:00
5.50	33:40	1:33	6:12
5.75	35:15	1:35	6:19
6.00	36:46	1:32	6:06
6.25	38:20	1:34	6:17
6.27	38:26	6	4:42

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:21	5:27	57.30%	More
800m	2:49	5:40	63.48%	More
1km	3:34	5:44	65.64%	More
Mile	5:47	5:47	69.38%	More
5k	18:37	6:00	73.22%	More
5 miles	30:37	6:07	72.32%	More
10k	38:06	6:08	72.46%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:35	5:35	71.83
5km	18:23	5:55	74.16
5M	30:18	6:04	73.06
10km	38:04	6:08	72.54
10M	1:02:45	6:17	72.63
Half	1:23:19	6:22	71.76
20M	2:09:55	6:30	72.92
Mara	2:52:31	6:35	73.22

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