Sat 7th Nov 2015 at 12:00pm by purephase

Run > Race

Scottish 4K XC Champs - Bellahouston Park

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Time
18:38
Miles
2.49
Min/mi
7:29
Pacing
92.3%
WAVA
61.56
Stride(cm)
120
Cals
232
Cadence
179
BPM
173
%MHR
90.3
B/mi
1298
Asc(m)
42
Surface
Grass

Notes & Comments

National short course XC championships

18:38

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	46	46	6:04	145 123-163	880	185 174-188
0.25	1:37	52	6:54	169 166-170	1166	179 174-184
0.38	2:33	55	7:23	171 170-173	1264	176 174-178
0.50	3:36	1:03	8:26	173 172-173	1460	174 172-178
0.63	4:32	56	7:31	173 172-173	1302	178 176-180
0.75	5:33	1:00	8:02	173 172-174	1390	178 176-180
0.88	6:32	59	7:53	173 172-174	1364	177 174-180
1.00	7:30	58	7:44	173 172-174	1338	178 178-180
1.13	8:27	58	7:41	174 173-174	1336	180 178-182
1.25	9:28	1:01	8:06	177 174-178	1434	178 176-182
1.38	10:24	56	7:30	178 177-179	1334	178 176-180
1.50	11:22	58	7:42	178 177-179	1372	177 176-178
1.63	12:21	59	7:48	178 177-179	1389	176 174-178
1.75	13:22	1:02	8:14	179 178-180	1473	177 174-180
1.88	14:21	58	7:47	178 177-178	1386	177 176-180
2.00	15:21	1:00	7:59	178 176-180	1421	178 176-180
2.13	16:18	57	7:40	181 180-181	1388	180 174-186
2.25	17:13	55	7:23	181 180-183	1336	181 180-182
2.38	18:07	53	7:06	182 181-185	1293	184 182-188
2.44	18:36	29	7:35	186 185-186	1411	188 186-188

Heart

174/186max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

179 (188 max) Stride Length: 120cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	178	2.4	18:36	7:38
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:36	6:28	50.97%	More
800m	3:35	7:13	53.60%	More
1km	4:31	7:16	55.52%	More
Mile	7:30	7:30	56.84%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:05	7:05	60.13
5km	23:34	7:35	61.50
5M	39:01	7:48	60.47
10km	49:07	7:54	59.98
10M	1:21:21	8:08	59.86
Half	1:48:18	8:16	59.02
20M	2:49:36	8:29	59.72
Mara	3:45:48	8:37	59.82

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