Sun 3rd Apr 2016 at 1:00pm by STOOSH

Run > Race

Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston

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Time
36:16
Miles
5.76
Min/mi
6:18
Pacing
94%
WAVA
67.72
Stride(cm)
138
Cals
518
Cadence
186
BPM
173
%MHR
89.5
B/mi
1088
Asc(m)
42
Hillscore
5
Surface
Road

Notes & Comments

Legs are a bag of shite - 6&4 stage relays (long leg)

struggled with a stitch from halfway and got gradually worse as race progressed..
Good speedwork though!!

Split Summary
===
1) 1m - 6:04(6:04/m) 167/179bpm 83cal 9.88/12.84mph
2) 1m - 6:31(6:31/m) 176/179bpm 95cal 9.22/9.93mph
3) 1m - 6:24(6:24/m) 176/179bpm 94cal 9.37/13.9mph
4) 1m - 6:10(6:10/m) 172/177bpm 88cal 9.72/10.1mph
5) 1m - 6:22(6:22/m) 173/176bpm 90cal 9.44/9.89mph
6) 0.76m - 4:45(6:16/m) 174/180bpm 68cal 9.58/9.83mph

6:04 6:31 6:24 6:10 6:22 4:45

Pace

11%

85%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:31	1:31	6:02	149 103-171	900	195 184-200	9/3
0.50	3:03	1:33	6:10	173 168-179	1068	187 180-194	10/2
0.75	4:32	1:29	5:55	174 168-178	1029	185 174-198	0/10
1.00	6:04	1:32	6:07	174 172-175	1064	188 180-196	2/1
1.25	7:40	1:36	6:25	175 173-177	1122	189 182-194	11/0
1.50	9:19	1:39	6:35	177 176-179	1165	190 186-192	7/1
1.75	10:54	1:35	6:21	177 176-179	1125	188 184-192	5/1
2.00	12:34	1:40	6:41	176 174-178	1176	187 182-192	2/2
2.25	14:08	1:34	6:14	176 175-178	1098	187 182-188	2/2
2.50	15:39	1:31	6:05	176 173-177	1071	183 180-192	5/2
2.75	17:21	1:42	6:48	177 176-179	1205	186 180-192	5/1
3.00	18:58	1:37	6:29	176 175-177	1142	185 180-192	3/0
3.25	20:33	1:34	6:17	174 170-177	1092	183 180-190	0/7
3.50	22:03	1:31	6:02	172 170-173	1038	181 176-186	0/9
3.75	23:35	1:31	6:06	172 170-173	1049	184 176-188	5/2
4.00	25:09	1:34	6:16	172 171-174	1079	183 178-192	0/10
4.25	26:44	1:35	6:20	171 170-173	1083	184 178-192	0/9
4.50	28:15	1:31	6:04	174 172-176	1054	184 174-192	3/5
4.75	29:56	1:42	6:47	174 172-176	1181	178 124-188	3/5
5.00	31:30	1:34	6:15	173 172-173	1083	185 180-192	1/4
5.25	33:05	1:35	6:19	172 170-174	1087	185 178-194	3/3
5.50	34:37	1:32	6:07	173 171-174	1058	184 178-190	1/3
5.75	36:13	1:36	6:24	176 172-179	1126	188 174-196	8/0
5.76	36:16	3	6:22	178 178-178	1132	194 194-194	0/0

Heart

173/179max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 48m, Flat prediction 36:04

Elevation Graph

Biggest Climbs (m)	Min/mi
20 4.4%	6:33
19 2.3%	6:19
13 1.4%	6:25
See your biggest climbs

Cadence

186 (200 max) Stride Length: 138cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.4	185	5.7	36:04	6:18
Walk	0.6	124	0	12	7:01

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:26	5:47	51.24%	More
800m	2:57	5:57	56.98%	More
1km	3:43	5:59	59.49%	More
Mile	6:02	6:02	63.51%	More
5k	19:33	6:18	66.42%	More
5 miles	31:29	6:18	67.36%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:30	5:30	69.62
5km	18:39	6:00	69.64
5M	31:09	6:14	68.10
10km	39:21	6:20	67.48
10M	1:05:41	6:34	66.87
Half	1:27:51	6:42	65.68
20M	2:18:32	6:56	66.00
Mara	3:05:17	7:04	65.80

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