Sat 27th Feb 2016 at 2:00pm by STOOSH

Run > Cross Country

Scottish National XC Champs - Senior Men - Falkirk

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Time
53:03
Miles
7.77
Min/mi
6:50
Pacing
88%
WAVA
63.41
Stride(cm)
133
Cals
725
Cadence
177
BPM
170
%MHR
87.9
B/mi
1159
Asc(m)
42
Hillscore
7
Surface
Road

Notes & Comments

National xc Falkirk... ran like a carthorse

Split Summary
===
1) 1m - 6:44(6:44/m) 156/175bpm 82cal 8.91/10.27mph
2) 1m - 6:48(6:48/m) 173/183bpm 95cal 8.82/12.04mph
3) 1m - 6:50(6:50/m) 176/184bpm 97cal 8.77/9.85mph
4) 1m - 6:48(6:48/m) 174/180bpm 95cal 8.83/11.67mph
5) 1m - 6:50(6:50/m) 173/179bpm 95cal 8.77/13.15mph
6) 1m - 6:48(6:48/m) 171/176bpm 93cal 8.82/12.54mph
7) 1m - 7:08(7:08/m) 172/180bpm 98cal 8.41/12.46mph
8) 0.77m - 5:06(6:36/m) 172/182bpm 70cal 9.1/15.4mph

6:44 6:48 6:50 6:48 6:50 6:48 7:08 5:06

Pace

11%

38%

46%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:56	1:56	7:43	126 77-151	972	168 124-188	4/0
0.50	3:28	1:32	6:09	163 145-173	1001	180 176-188	2/4
0.75	5:06	1:38	6:34	167 163-171	1096	178 174-184	5/0
1.00	6:44	1:37	6:30	170 167-174	1104	179 170-182	2/6
1.25	8:41	1:57	7:47	170 166-178	1323	175 122-182	14/0
1.50	10:16	1:35	6:20	176 167-182	1114	178 172-186	2/19
1.75	11:55	1:40	6:39	172 168-175	1145	180 172-186	7/2
2.00	13:32	1:37	6:27	174 171-176	1121	178 170-184	1/2
2.25	15:16	1:44	6:55	175 172-178	1211	177 124-190	6/2
2.50	17:00	1:44	6:57	179 172-184	1244	177 170-188	5/5
2.75	18:44	1:44	6:55	174 172-176	1203	178 174-186	2/5
3.00	20:22	1:39	6:35	176 174-181	1158	178 170-188	3/2
3.25	21:58	1:36	6:24	173 170-176	1106	179 170-186	3/3
3.50	23:36	1:38	6:31	173 172-174	1126	179 172-184	2/5
3.75	25:20	1:44	6:56	173 172-175	1199	178 172-184	5/0
4.00	27:10	1:50	7:20	177 174-180	1297	177 166-184	15/8
4.25	28:52	1:42	6:50	173 171-175	1181	177 170-184	5/10
4.50	30:30	1:37	6:30	174 170-178	1130	177 172-186	1/8
4.75	32:15	1:45	7:00	173 171-176	1211	177 172-182	2/2
5.00	34:01	1:46	7:03	174 170-178	1228	179 170-186	8/6
5.25	35:41	1:41	6:43	171 169-173	1148	176 170-182	4/9
5.50	37:28	1:46	7:06	173 171-176	1227	177 172-184	4/2
5.75	39:04	1:37	6:27	171 168-174	1104	177 168-184	0/4
6.00	40:49	1:45	6:59	170 169-171	1187	178 170-182	5/1
6.25	42:33	1:44	6:56	171 170-172	1186	177 170-182	2/5
6.50	44:33	2:00	7:59	174 168-180	1388	177 170-182	19/1
6.75	46:10	1:37	6:28	173 165-179	1120	176 166-182	2/18
7.00	47:57	1:47	7:07	171 167-177	1217	178 172-186	6/8
7.25	49:38	1:41	6:44	171 168-174	1150	178 174-184	1/3
7.50	51:22	1:44	6:56	172 169-174	1194	178 172-184	7/4
7.75	52:56	1:34	6:18	173 170-179	1089	176 124-186	6/5
7.77	53:03	7	4:50	182 181-182	881	124 124-124	0/0

Heart

170/184max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 23m, Flat prediction 52:50

Elevation Graph

Biggest Climbs (m)	Min/mi
22 3.8%	7:30
22 3.5%	7:03
22 3.2%	6:29
See your biggest climbs

Cadence

177 (190 max) Stride Length: 133cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.9	177	7.7	52:28	6:49
Walk	1.1	123	0.1	35	7:25

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:30	6:01	49.25%	More
800m	3:07	6:17	53.98%	More
1km	3:54	6:16	56.77%	More
Mile	6:24	6:24	59.79%	More
5k	20:41	6:39	62.80%	More
5 miles	33:40	6:44	63.00%	More
10k	42:11	6:47	62.94%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:50	5:50	65.64
5km	19:46	6:22	65.70
5M	33:00	6:36	64.28
10km	41:42	6:43	63.68
10M	1:09:37	6:58	63.09
Half	1:33:06	7:06	61.97
20M	2:26:49	7:20	62.27
Mara	3:16:21	7:30	62.09

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