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

Run > General

Scottish National XC Champs - Senior Men - Falkirk

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Time
44:52
Miles
7.15
Min/mi
6:17
Pacing
93%
WAVA
68.30
Stride(cm)
143
Cals
704
Cadence
180
BPM
161
%MHR
92.2
B/mi
1013
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 6:02(6:02/m) 158/165bpm 92cal 4.45/5.04/hr
2) 1m - 6:13(6:13/m) 164/167bpm 100cal 4.31/5.08/hr
3) 1m - 6:24(6:24/m) 164/167bpm 103cal 4.19/4.43/hr
4) 1m - 6:18(6:18/m) 163/167bpm 100cal 4.26/5.52/hr
5) 1m - 6:25(6:25/m) 163/167bpm 101cal 4.18/4.87/hr
6) 1m - 6:16(6:16/m) 160/163bpm 96cal 4.28/4.52/hr
7) 1m - 6:30(6:30/m) 162/164bpm 101cal 4.13/4.44/hr
8) 0.15m - 44(5:02/m) 162/164bpm 11cal 5.33/6.3/hr

6:02 6:13 6:24 6:18 6:25 6:16 6:30 44

Pace

22%

73%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	1:32	1:32	6:10	139 90-162	857	186 128-212
0.50	3:01	1:28	5:52	160 159-161	940	176 134-190
0.75	4:28	1:27	5:49	162 160-163	943	184 176-194
1.00	6:01	1:33	6:13	164 162-165	1020	183 176-198
1.25	7:28	1:27	5:48	163 162-165	947	182 174-198
1.50	9:02	1:34	6:16	165 164-167	1033	180 172-190
1.75	10:39	1:37	6:27	165 164-167	1063	179 174-188
2.00	12:14	1:36	6:22	163 162-165	1038	177 174-186
2.25	13:51	1:37	6:28	163 161-165	1054	176 170-188
2.50	15:28	1:36	6:26	163 161-165	1048	180 172-190
2.75	17:04	1:37	6:26	165 164-167	1062	175 166-182
3.00	18:39	1:34	6:17	164 163-165	1031	179 170-188
3.25	20:12	1:33	6:14	162 161-164	1010	178 174-186
3.50	21:41	1:29	5:55	162 161-162	959	177 174-182
3.75	23:15	1:34	6:18	163 160-165	1026	180 174-188
4.00	24:57	1:41	6:45	166 164-167	1121	179 170-186
4.25	26:30	1:34	6:14	165 163-167	1029	176 174-186
4.50	28:10	1:40	6:41	162 161-164	1082	178 170-188
4.75	29:44	1:33	6:13	162 160-164	1008	174 170-182
5.00	31:21	1:38	6:30	163 162-166	1060	178 168-186
5.25	32:56	1:35	6:20	162 160-163	1025	178 168-186
5.50	34:32	1:35	6:22	161 159-162	1024	178 174-184
5.75	36:06	1:35	6:19	159 158-160	1004	178 174-186
6.00	37:37	1:31	6:04	159 158-161	966	180 174-190
6.25	39:14	1:36	6:25	162 161-164	1040	180 172-186
6.50	40:53	1:39	6:35	163 161-164	1074	180 176-190
6.75	42:29	1:37	6:27	162 160-163	1046	178 174-184
7.00	44:07	1:38	6:31	162 160-163	1055	177 172-186
7.15	44:52	45	5:08	163 161-164	837	191 174-194

Heart

161/167max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

180 (212 max) Stride Length: 143cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.5	180	7.1	44:38	6:17
Walk	0.5	130	0	14	5:41

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:22	5:30	52.66%	More
800m	2:54	5:49	58.25%	More
1km	3:39	5:52	60.48%	More
Mile	5:55	5:55	64.08%	More
5k	19:16	6:12	66.75%	More
5 miles	31:20	6:16	67.27%	More
10k	39:01	6:17	67.70%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:35	5:35	67.92
5km	18:33	5:58	69.35
5M	30:43	6:09	68.62
10km	38:40	6:13	68.30
10M	1:04:02	6:24	68.32
Half	1:25:15	6:30	67.48
20M	2:13:29	6:40	68.29
Mara	2:57:44	6:47	68.39

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