Sat 11th Nov 2017 at 12:00pm by The wee beastie

Run > Race

NATIONAL SHORT COURSE XC CHAMPIONSHIPS

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Time
19:30
Miles
2.90
Min/mi
6:43
Pacing
0%
WAVA
70.97
Stride(cm)
143
Cals
235
Cadence
168
Asc(m)
42
Hillscore
4
Surface
Road

Notes & Comments

Split Summary
===
1) 2.44m - 14:56(6:07/m) 199cal 9.81/12.25mph
2) 0.45m - 4:34(10:03/m) 36cal 5.97/7.28mph

14:56 4:34

Pace

16%

26%

21%

30%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	2:58	2:58 +2:10	23:45	179 172-188	10/0
0.25	3:45	47	6:19	174 172-180	4/1
0.38	4:27	42	5:35	177 174-178	0/8
0.50	5:16	48	6:26	172 168-176	6/0
0.63	5:55	40	5:16	173 166-176	0/10
0.75	6:32	37	4:56	176 174-178	0/4
0.88	7:16	44	5:53	174 172-176	0/1
1.00	8:03	47	6:18	174 170-178	1/0
1.13	8:55	51	6:51	170 168-174	4/0
1.25	9:44	49	6:36	171 168-174	3/2
1.38	10:38	53	7:06	166 164-168	11/0
1.50	11:23	46	6:04	171 166-174	0/2
1.63	12:10	47	6:17	174 172-174	2/6
1.75	12:56	46	6:07	166 166-170	4/3
1.88	13:35	39	5:13	173 170-176	0/9
2.00	14:15	40	5:19	174 172-176	1/2
2.13	15:02	47	6:14	174 172-176	0/1
2.25	15:53	51	6:44	170 168-172	2/0
2.38	16:42	50	6:39	170 168-172	3/2
2.50	28:11	11:28 +10:31	1:31:46	159 150-184	3/1
2.63	31:02	2:51 +1:16	22:51	154 120-160	9/0
2.75	32:09	1:07	8:59	156 152-158	2/7
2.88	35:58	3:48 +2:43	30:27	152 104-160	0/4
2.90	36:11	13	10:38	159 158-160	0/1

Elevation

Asc 42m, Range 18m, Flat prediction 19:12

Elevation Graph

Biggest Climbs (m)	Min/mi
15 5.2%	6:31
14 3.6%	6:24
12 6.1%	9:36
See your biggest climbs

Cadence

168 (188 max) Stride Length: 143cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	62.8	168	2.9	17:31	10:55
Walk	9.3	111	0	4:41	6:07:53
Still	0.1	-	-	2	-
Pause	27.8	-	-	13:57	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:16	5:05	66.16%	More
800m	2:45	5:32	68.74%	More
1km	3:27	5:33	71.69%	More
Mile	5:51	5:51	72.77%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:18	6:18	67.57
5km	20:59	6:45	70.88
5M	34:44	6:57	69.68
10km	43:44	7:02	69.20
10M	1:12:26	7:15	68.66
Half	1:36:26	7:22	67.28
20M	2:31:00	7:33	67.48
Mara	3:21:03	7:40	67.07

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