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

Run > Race

Scottish National XC Champs - Senior Women

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Time
38:02
Miles
5.21
Min/mi
7:18
Pacing
85%
WAVA
65.57
Stride(cm)
121
Cals
559
Cadence
181
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 6:25(6:25/m) 108cal 9.34/11.04mph
2) 1m - 7:21(7:21/m) 107cal 8.16/9.64mph
3) 1m - 7:40(7:40/m) 109cal 7.83/10.98mph
4) 1m - 7:38(7:38/m) 104cal 7.86/10.1mph
5) 1m - 7:30(7:30/m) 111cal 8/9.41mph
6) 0.21m - 1:28(6:48/m) 20cal 8.82/9.35mph

6:25 7:21 7:40 7:38 7:30 1:28

Pace

12%

42%

33%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.25	1:38	1:38	6:32	174 120-210
0.50	3:06	1:28	5:53	189 186-190
0.75	4:41	1:35	6:19	191 184-196
1.00	6:24	1:43	6:54	188 184-192
1.25	8:28	2:03	8:12	180 166-190
1.50	10:10	1:43	6:51	185 174-194
1.75	11:58	1:48	7:10	179 118-188
2.00	13:46	1:48	7:12	183 120-192
2.25	15:43	1:57	7:49	178 120-192
2.50	17:43	2:00	7:58	180 162-190
2.75	19:36	1:53	7:33	183 168-190
3.00	21:26	1:50	7:19	180 170-186
3.25	23:09	1:44	6:55	182 122-192
3.50	25:02	1:52	7:30	184 176-192
3.75	26:49	1:47	7:08	183 174-190
4.00	29:04	2:15	9:00	176 162-194
4.25	30:47	1:43	6:52	186 180-192
4.50	32:40	1:53	7:33	181 170-214
4.75	34:31	1:51	7:23	183 176-188
5.00	36:34	2:03	8:12	171 120-186
5.21	38:02	1:28	6:50	182 120-196

Cadence

181 (214 max) Stride Length: 121cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.5	183	5.1	37:04	7:18
Walk	2.5	120	0.1	58	7:04

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:28	5:52	54.77%	More
800m	3:01	6:05	62.52%	More
1km	3:52	6:13	63.86%	More
Mile	6:24	6:24	65.87%	More
5k	22:07	7:07	66.70%	More
5 miles	36:34	7:19	65.42%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:37	6:37	63.79
5km	21:59	7:05	67.09
5M	36:25	7:17	65.70
10km	45:51	7:23	65.18
10M	1:15:55	7:36	64.77
Half	1:41:04	7:43	63.51
20M	2:38:16	7:55	63.85
Mara	3:30:43	8:03	63.58

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