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

Run > Cross Country

Scottish National XC Champs - Senior Women

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Time
53:32
Miles
5.14
Min/mi
10:25
Pacing
84%
WAVA
45.79
Stride(cm)
88
Cals
550
Cadence
176
Asc(m)
42
Hillscore
4
Surface
Mixed

Notes & Comments

National XC Championships in Falkirk - so tough but glad to not be last! 260/265
Split Summary
===
1) 1m - 9:21(9:21/m) 113cal 6.42/9.66mph
2) 1m - 10:33(10:33/m) 103cal 5.69/8.79mph
3) 1m - 10:49(10:49/m) 107cal 5.55/6.39mph
4) 1m - 11:16(11:16/m) 107cal 5.32/6.51mph
5) 1m - 10:35(10:35/m) 107cal 5.67/6.64mph
6) 0.14m - 58(7:04/m) 13cal 8.48/11.42mph

9:21 10:33 10:49 11:16 10:35 58

Pin Map

0mi in 0

Pace

10%

11%

35%

27%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:08	2:08	8:32	188 176-202	4/0
0.50	4:19	2:11	8:45	178 176-184	2/4
0.75	6:37	2:17	9:09	180 176-186	5/0
1.00	9:20	2:44	10:55	177 174-180	3/6
1.25	12:07	2:47	11:07	175 152-188	16/1
1.50	14:37	2:30	9:58	174 166-184	2/21
1.75	17:18	2:41	10:45	176 170-182	9/6
2.00	19:53	2:35	10:22	178 174-182	1/3
2.25	22:30	2:37	10:28	175 146-184	8/3
2.50	25:21	2:51	11:25	170 124-178	6/6
2.75	28:13	2:52	11:27	173 126-182	2/5
3.00	30:42	2:29	9:56	177 172-188	3/3
3.25	33:19	2:37	10:29	179 176-184	5/2
3.50	36:11	2:52	11:28	177 172-182	2/5
3.75	39:13	3:01	12:06	166 110-182	10/1
4.00	41:58	2:46	11:02	169 90-182	7/16
4.25	44:42	2:44	10:55	177 174-182	8/2
4.50	47:25	2:43	10:53	176 170-180	1/5
4.75	49:57	2:31	10:06	178 168-184	6/2
5.00	52:34	2:37	10:29	172 146-186	3/8
5.13	53:28	54	7:04	190 170-200	4/4

Elevation

Asc 42m, Range 23m, Flat prediction 52:27

Elevation Graph

Biggest Climbs (m)	Min/mi
22 3.6%	11:08
20 3.8%	12:28
See your biggest climbs

Cadence

176 (202 max) Stride Length: 88cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.1	177	5	51:54	10:18
Walk	2.9	123	0.1	1:34	18:02

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:07	8:31	37.50%	More
800m	4:18	8:39	43.94%	More
1km	5:25	8:43	45.45%	More
Mile	9:20	9:20	45.14%	More
5k	31:47	10:14	46.36%	More
5 miles	52:30	10:30	45.41%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:21	9:21	45.10
5km	31:18	10:04	47.07
5M	51:59	10:24	45.86
10km	1:05:32	10:33	45.39
10M	1:48:50	10:53	45.03
Half	2:25:09	11:05	44.11
20M	3:47:53	11:24	44.31
Mara	5:03:55	11:36	44.08

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