Sun 22nd Feb 2015 at 2:00pm by Sjjh

Run > Race

Scottish National XC Champs - Senior Men - Falkirk

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Time
56:58
Miles
7.29
Min/mi
7:49
Pacing
89%
WAVA
54.93
Stride(cm)
113
Cals
772
Cadence
182
BPM
158
%MHR
85.5
B/mi
1237
Asc(m)
42
Surface
Grass

Notes & Comments

Split Summary
===
1) 1m - 7:20(7:20/m) 177/197bpm 114cal 3.66/4.12/hr
2) 1m - 7:32(7:32/m) 186/195bpm 118cal 3.56/3.86/hr
3) 1m - 7:45(7:45/m) 149/166bpm 102cal 3.46/3.95/hr
4) 1m - 7:35(7:35/m) 152/160bpm 102cal 3.53/3.83/hr
5) 1m - 8:23(8:23/m) 153/163bpm 110cal 3.2/3.73/hr
6) 1m - 7:52(7:52/m) 149/156bpm 95cal 3.41/3.64/hr
7) 1m - 8:29(8:29/m) 152/158bpm 106cal 3.16/4.12/hr
8) 0.29m - 2:02(7:01/m) 152/157bpm 25cal 3.82/4.26/hr

7:20 7:32 7:45 7:35 8:23 7:52 8:29 2:02

Pin Map

0mi in 0

Pace

32%

25%

20%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	1:53	1:53	7:33	138 66-187	1042	177 118-194
0.50	3:34	1:41	6:42	191 187-193	1280	190 186-192
0.75	5:28	1:54	7:36	188 184-192	1430	182 116-192
1.00	7:20	1:52	7:29	188 181-197	1406	186 182-190
1.25	9:11	1:51	7:24	188 185-193	1392	186 184-188
1.50	11:06	1:55	7:41	188 185-191	1444	186 184-188
1.75	13:05	1:59	7:54	189 183-195	1494	184 164-188
2.00	14:52	1:48	7:10	178 167-189	1276	186 182-188
2.25	16:55	2:03	8:12	153 146-167	1254	184 180-188
2.50	18:52	1:56	7:45	145 140-148	1124	183 168-188
2.75	20:48	1:56	7:44	149 146-151	1153	184 180-188
3.00	22:38	1:50	7:21	149 148-151	1094	184 178-188
3.25	24:34	1:56	7:43	149 148-150	1149	183 172-188
3.50	26:22	1:49	7:15	150 149-151	1086	186 182-188
3.75	28:12	1:50	7:21	153 151-154	1124	184 180-186
4.00	30:13	2:01	8:04	155 153-160	1250	180 168-186
4.25	32:27	2:13	8:54	157 152-163	1396	181 176-184
4.50	34:20	1:53	7:31	152 145-158	1144	183 180-186
4.75	36:26	2:06	8:24	152 147-160	1278	179 116-186
5.00	38:37	2:11	8:45	152 148-157	1330	182 178-186
5.25	40:31	1:54	7:37	151 148-156	1151	182 178-186
5.50	42:41	2:09	8:38	147 144-151	1269	180 174-182
5.75	44:34	1:53	7:32	150 146-154	1130	183 180-186
6.00	46:29	1:55	7:40	151 147-156	1159	183 182-186
6.25	48:31	2:02	8:10	152 147-157	1241	183 178-186
6.50	50:47	2:16	9:04	155 150-158	1404	180 166-188
6.75	52:53	2:06	8:23	153 147-158	1284	180 174-182
7.00	54:58	2:05	8:20	149 146-152	1241	176 118-184
7.25	56:45	1:47	7:09	152 150-156	1088	183 178-190
7.29	57:00	15	6:16	153 153-154	960	188 188-188

Heart

158/197max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

182 (194 max) Stride Length: 113cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.6	183	7.2	56:13	7:48
Walk	1.4	117	0.1	47	9:07

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:38	6:34	44.04%	More
800m	3:31	7:04	47.97%	More
1km	4:24	7:05	50.06%	More
Mile	7:12	7:12	52.65%	More
5k	23:24	7:32	54.99%	More
5 miles	38:30	7:42	54.74%	More
10k	48:13	7:46	54.77%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:41	6:41	56.74
5km	22:41	7:18	56.71
5M	37:55	7:35	55.59
10km	47:57	7:43	55.08
10M	1:20:08	8:01	54.60
Half	1:47:14	8:11	53.65
20M	2:49:19	8:28	53.84
Mara	3:46:36	8:39	53.64

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