Sun 13th Nov 2016 at 11:00am by Jock Itch

Run > Cross Country

Good
cold

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Time
33:22
Miles
5.81
Min/mi
5:45
Pacing
95%
WAVA
81.11
Stride(cm)
159
Cals
721
Cadence
176
Asc(m)
42
Surface
Trail

Notes & Comments

Datchet XC, first race as DD. 9th place. Quicker time than 2 years ago when third. wore spikes. Split Summary
===
1) 1m - 5:20(5:20/m) 125cal 11.24/13.32mph
2) 1m - 5:47(5:47/m) 125cal 10.38/11.69mph
3) 1m - 5:48(5:48/m) 123cal 10.35/10.73mph
4) 1m - 5:52(5:52/m) 124cal 10.21/11.19mph
5) 1m - 5:53(5:53/m) 124cal 10.2/10.94mph
6) 0.81m - 4:42(5:50/m) 100cal 10.29/11.69mph

5:20 5:47 5:48 5:52 5:53 4:42

Pin Map

0mi in 0

Pace

62%

38%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.25	1:15	1:15	4:58	181 176-198
0.50	2:34	1:20	5:19	176 172-178
0.75	3:54	1:20	5:19	177 176-180
1.00	5:19	1:25	5:41	176 172-180
1.25	6:42	1:23	5:32	177 172-182
1.50	8:08	1:26	5:43	176 174-180
1.75	9:37	1:29	5:54	177 174-182
2.00	11:06	1:30	5:58	176 172-178
2.25	12:34	1:27	5:49	177 176-180
2.50	14:01	1:28	5:51	177 174-180
2.75	15:26	1:25	5:40	173 122-178
3.00	16:54	1:28	5:50	176 174-180
3.25	18:23	1:29	5:58	176 172-178
3.50	19:51	1:28	5:52	176 172-178
3.75	21:22	1:30	6:02	176 172-182
4.00	22:46	1:25	5:38	176 172-180
4.25	24:14	1:28	5:52	176 172-178
4.50	25:42	1:28	5:50	176 170-178
4.75	27:09	1:28	5:50	176 170-178
5.00	28:39	1:30	5:59	177 174-180
5.25	30:07	1:28	5:51	176 174-180
5.50	31:38	1:31	6:06	176 172-180
5.75	33:04	1:25	5:42	177 176-184
5.81	33:22	18	5:25	183 180-186

Cadence

176 (198 max) Stride Length: 159cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	176	5.8	33:19	5:45
Walk	0.2	122	0	3	4:48

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:12	4:51	66.96%	More
800m	2:32	5:06	74.56%	More
1km	3:11	5:07	77.50%	More
Mile	5:18	5:18	79.06%	More
5k	17:31	5:38	81.42%	More
5 miles	28:38	5:44	81.05%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:16	5:16	79.64
5km	17:19	5:34	82.40
5M	28:30	5:42	81.44
10km	35:48	5:46	80.94
10M	58:57	5:54	81.21
Half	1:18:15	5:58	80.30
20M	2:01:56	6:06	81.66
Mara	2:41:50	6:11	82.04

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