Sat 27th Feb 2016 at 1:00pm by Metro_Nome

Run > General

Scottish National XC Champs - Senior Women

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Time
45:05
Miles
5.19
Min/mi
8:41
Pacing
86%
WAVA
54.95
Stride(cm)
102
Cals
558
Cadence
182
Asc(m)
42
Hillscore
6
Surface
Road

Notes & Comments

Split Summary
===
1) 0.62m - 4:45(7:39/m) 69cal 7.85/9.96mph
2) 0.62m - 5:25(8:42/m) 68cal 6.89/8.1mph
3) 0.62m - 5:24(8:41/m) 65cal 6.91/7.53mph
4) 0.62m - 5:34(8:58/m) 67cal 6.7/7.66mph
5) 0.62m - 5:16(8:29/m) 67cal 7.07/7.74mph
6) 0.62m - 5:23(8:41/m) 69cal 6.92/7.78mph
7) 0.62m - 5:54(9:30/m) 65cal 6.32/7.78mph
8) 0.62m - 5:32(8:54/m) 66cal 6.74/7.49mph
9) 0.22m - 1:51(8:32/m) 22cal 7.03/7.87mph

4:45 5:25 5:24 5:34 5:16 5:23 5:54 5:32 1:51

Pin Map

0mi in 0

Pace

19%

46%

23%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:59	1:59	7:57	173 108-204	5/1
0.50	3:49	1:50	7:18	185 182-190	2/4
0.75	5:44	1:55	7:42	189 178-196	6/0
1.00	7:49	2:04	8:16	185 174-190	3/6
1.25	10:15	2:26	9:44	183 174-190	13/0
1.50	12:21	2:06	8:26	179 108-188	4/21
1.75	14:30	2:09	8:38	183 180-186	10/2
2.00	16:39	2:09	8:35	183 174-194	2/5
2.25	18:56	2:17	9:06	181 160-188	7/2
2.50	21:14	2:18	9:12	182 172-194	3/9
2.75	23:30	2:16	9:04	182 174-190	4/5
3.00	25:34	2:05	8:19	182 178-188	4/2
3.25	27:37	2:02	8:10	185 180-188	2/3
3.50	29:48	2:12	8:47	183 172-186	4/5
3.75	31:59	2:10	8:40	182 168-186	5/0
4.00	34:41	2:42	10:50	178 166-184	18/7
4.25	36:52	2:11	8:42	184 168-188	6/12
4.50	39:01	2:09	8:36	178 108-186	5/12
4.75	41:10	2:09	8:37	183 178-186	1/3
5.00	43:33	2:23	9:32	182 174-186	10/5
5.18	45:00	1:27	8:07	184 172-190	4/6

Elevation

Asc 42m, Range 24m, Flat prediction 43:56

Elevation Graph

Biggest Climbs (m)	Min/mi
23 4.6%	10:38
22 3.7%	9:29
10 3.3%	8:59
See your biggest climbs

Cadence

182 (204 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.0	183	5.1	44:33	8:42
Walk	1.0	108	0.1	27	7:30

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:48	7:16	43.93%	More
800m	3:44	7:30	50.60%	More
1km	4:43	7:36	52.17%	More
Mile	7:49	7:49	53.96%	More
5k	26:23	8:30	55.84%	More
5 miles	43:33	8:43	54.78%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:52	7:52	53.60
5km	26:10	8:25	56.31
5M	43:20	8:40	55.06
10km	54:34	8:47	54.57
10M	1:30:21	9:02	54.27
Half	2:00:18	9:11	53.24
20M	3:08:23	9:25	53.60
Mara	4:10:48	9:34	53.42

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