Sat 24th Feb 2018 at 3:00pm by Hills of Death (HOD)

Run > Cross Country

English National XC Championships (Men)

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Time
1:12:06
Miles
7.38
Min/mi
9:46
Pacing
78%
WAVA
48.22
Stride(cm)
101
Cals
951
Cadence
163
BPM
149
%MHR
81.1
B/mi
1457
Asc(m)
42
Hillscore
23
Surface
Grass

Notes & Comments

National XC championship

11:18 9:07 10:42 9:03 9:37 10:22 8:59 2:59

Pace

19%

16%

36%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:21	3:21 +20	13:22	119 75-143	1591	160 108-184	24/0
0.50	5:52	2:32	10:08	138 122-149	1397	170 118-208	6/16
0.75	8:33	2:41	10:43	152 149-156	1629	162 112-174	23/0
1.00	11:39	3:06	12:22	137 111-154	1695	154 94-256	15/4
1.25	13:44	2:05	8:19	150 143-153	1249	169 164-178	2/10
1.50	15:47	2:03	8:13	146 141-151	1199	170 162-178	2/17
1.75	18:01	2:14	8:57	150 142-155	1342	167 164-172	9/5
2.00	20:46	2:45	11:02	148 139-154	1633	165 136-180	7/13
2.25	23:31	2:44	10:57	147 140-152	1609	157 116-178	18/5
2.50	25:48	2:17	9:10	154 152-156	1411	172 162-212	5/11
2.75	28:48	3:00	12:00	151 146-155	1812	155 112-172	23/0
3.00	31:28	2:40	10:40	154 149-156	1642	157 104-172	12/4
3.25	33:31	2:03	8:11	150 148-154	1227	169 164-174	0/19
3.50	35:49	2:19	9:15	154 147-159	1425	169 158-192	5/10
3.75	38:22	2:32	10:08	155 152-159	1572	163 122-176	14/5
4.00	40:30	2:09	8:35	156 151-159	1340	169 166-174	9/9
4.25	42:38	2:08	8:30	153 150-154	1301	170 160-174	3/7
4.50	44:49	2:11	8:46	150 145-157	1315	169 164-172	2/17
4.75	47:14	2:24	9:37	155 150-161	1491	165 158-174	7/15
5.00	50:08	2:55	11:39	152 147-156	1770	151 116-170	22/0
5.25	52:29	2:21	9:23	154 151-157	1446	166 154-176	5/9
5.50	55:30	3:00	12:01	151 142-158	1815	150 108-170	19/5
5.75	58:24	2:55	11:38	152 145-157	1768	151 112-172	14/0
6.00	1:00:30	2:06	8:24	155 152-157	1303	168 162-172	0/18
6.25	1:02:38	2:08	8:33	155 153-159	1325	169 162-180	2/13
6.50	1:05:11	2:33	10:12	160 155-164	1631	164 158-172	20/1
6.75	1:07:28	2:17	9:07	159 154-161	1450	165 160-174	8/5
7.00	1:09:29	2:01	8:04	157 155-162	1265	168 166-172	1/13
7.25	1:11:27	1:58	7:52	156 152-159	1227	170 166-176	1/29
7.37	1:12:26	59	8:07	155 152-158	1257	176 174-178	1/2

Heart

149/164max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 62m, Flat prediction 1:10:49

Elevation Graph

Biggest Climbs (m)	Min/mi
34 4.6%	9:32
34 4.2%	10:50
31 9.9%	12:04
25 5.3%	9:31
25 5.8%	8:59
24 5.1%	10:36
See your biggest climbs

Cadence

163 (256 max) Stride Length: 101cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	90.7	168	7	1:05:40	9:23
Walk	8.8	118	0.3	6:25	18:56
Still	0.0	-	-	1	-
Pause	0.5	-	-	20	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:52	7:29	43.43%	More
800m	3:56	7:55	47.95%	More
1km	4:56	7:57	49.88%	More
Mile	8:30	8:30	49.32%	More
5k	29:39	9:33	48.12%	More
5 miles	47:51	9:34	48.51%	More
10k	59:25	9:34	48.77%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:01	8:01	52.32
5km	27:52	8:58	51.20
5M	47:00	9:24	49.39
10km	59:41	9:36	48.55
10M	1:40:40	10:04	47.55
Half	2:15:26	10:20	46.40
20M	3:35:36	10:47	46.18
Mara	4:50:04	11:04	45.77

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