Sat 25th Feb 2017 at 2:00pm by ChristopheD

Run > General

Scottish National XC Champs - Senior Men - Falkirk

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Time
57:16
Miles
6.39
Min/mi
8:58
Pacing
81%
WAVA
48.61
Stride(cm)
104
Cals
996
Cadence
172
BPM
171
%MHR
100
B/mi
1532
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:20(8:20/m) 161/181bpm 132cal 7.2/9.29mph
2) 1m - 8:33(8:33/m) 177/184bpm 155cal 7.02/8.1mph
3) 1m - 9:20(9:20/m) 174/183bpm 166cal 6.43/8.08mph
4) 1m - 8:44(8:44/m) 172/180bpm 152cal 6.87/8.77mph
5) 1m - 9:45(9:45/m) 173/185bpm 171cal 6.15/8.12mph
6) 1m - 9:20(9:20/m) 172/182bpm 162cal 6.43/8.29mph
7) 0.39m - 3:13(8:19/m) 176/180bpm 58cal 7.21/9.12mph

8:20 8:33 9:20 8:44 9:45 9:20 3:13

Pace

12%

33%

41%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:04	2:04	8:17	122 66-167	1010	177 126-186
0.50	4:00	1:56	7:42	172 167-178	1325	181 170-186
0.75	6:22	2:23	9:31	176 172-181	1674	176 166-184
1.00	8:20	1:57	7:48	175 172-180	1366	178 172-186
1.25	10:27	2:07	8:29	177 171-184	1501	175 164-184
1.50	12:27	2:01	8:03	175 172-178	1407	177 170-184
1.75	14:29	2:02	8:08	177 172-179	1439	178 172-184
2.00	16:53	2:23	9:33	178 176-181	1701	167 110-184
2.25	19:16	2:23	9:31	175 166-182	1667	162 98-186
2.50	21:12	1:56	7:45	176 170-181	1363	178 166-186
2.75	23:42	2:30	10:00	176 171-179	1760	161 96-184
3.00	26:13	2:31	10:04	172 166-179	1732	167 116-180
3.25	28:36	2:23	9:34	170 162-176	1625	168 104-184
3.50	30:47	2:10	8:42	173 168-178	1504	171 110-184
3.75	32:49	2:02	8:09	171 166-177	1393	179 172-188
4.00	34:57	2:08	8:33	176 170-179	1505	179 170-184
4.25	37:06	2:09	8:35	177 175-180	1519	177 170-184
4.50	39:45	2:40	10:39	170 164-177	1810	160 106-184
4.75	41:44	1:59	7:54	172 167-176	1360	181 176-186
5.00	44:42	2:58	11:53	175 170-184	2080	162 104-184
5.25	47:04	2:21	9:25	175 165-180	1648	168 112-184
5.50	49:41	2:37	10:28	167 155-176	1748	161 104-184
5.75	51:54	2:13	8:53	173 166-179	1538	173 80-186
6.00	54:02	2:08	8:33	173 167-181	1480	179 166-184
6.25	56:17	2:15	8:58	176 171-180	1579	179 174-184
6.37	57:11	54	7:13	177 174-179	1277	179 172-194

Heart

171/184max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

172 (194 max) Stride Length: 104cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.2	176	6.2	52:43	8:34
Walk	7.8	108	0.2	4:28	20:20

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:46	7:07	42.91%	More
800m	3:49	7:40	45.59%	More
1km	5:00	8:03	45.47%	More
Mile	8:06	8:06	48.42%	More
5k	27:06	8:43	49.20%	More
5 miles	44:38	8:56	48.50%	More
10k	55:43	8:58	48.51%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:01	8:01	48.95
5km	26:40	8:35	50.01
5M	44:09	8:50	49.03
10km	55:36	8:57	48.61
10M	1:32:04	9:12	48.48
Half	2:02:34	9:21	47.80
20M	3:11:56	9:36	48.37
Mara	4:15:33	9:45	48.44

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