Sat 19th Jan 2019 at 2:00pm by HappyG(rrr)

Run > Race

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Time
43:58
Miles
5.87
Min/mi
7:29
Pacing
85.7%
WAVA
63.26
Stride(cm)
123
Cals
641
Cadence
174
BPM
170
%MHR
88.2
B/mi
1276
Asc(m)
140
Hillscore
8
Surface
Road

Notes & Comments

1 comments

Livingston cross country - my slowest ever. Only 7th out of 9 for the club (some of those guys are speedy, but to be fair, I was behind all the old Harmenies too, I think!) I do love XC though. Tough, but doable, forgiving surface, great to see all the clubs out, the juniors and cheer on the ladies. And lots of people I've known over the 10 years. Great way to get to know my new club too - sat with most of these guys at the awards dinner in the evening.

Have just realised I can't make Falkirk nationals, because we'll just be back from Abu Dhabi. Boo. :-(

Anyway, good to get back to XC. Just need to see some improvements! :-)

G

Split Summary
===
1) 1m - 7:23(7:23/m) 163/173bpm 101cal 8.13/9.68mph
2) 1m - 7:19(7:19/m) 174/187bpm 111cal 8.2/9.41mph
3) 1m - 7:45(7:45/m) 169/176bpm 112cal 7.74/9.1mph
4) 1m - 7:28(7:28/m) 171/183bpm 110cal 8.03/9.5mph
5) 1m - 7:51(7:51/m) 169/182bpm 113cal 7.64/8.6mph
6) 0.87m - 6:11(7:07/m) 175/184bpm 94cal 8.43/12.08mph

7:23 7:19 7:45 7:28 7:51 6:11

Corrah
Good work

Pin Map

0mi in 0

Pace

11%

12%

39%

34%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:40	1:40	6:42	161 157-164	1079	179 156-190	4/3
0.50	3:44	2:04	8:15	159 156-165	1313	177 172-180	11/0
0.75	5:30	1:46	7:02	162 154-170	1140	175 166-182	4/3
1.00	7:22	1:52	7:27	169 166-173	1260	176 166-182	2/8
1.25	9:21	1:59	7:57	173 164-179	1375	174 166-180	11/6
1.50	11:15	1:54	7:38	169 161-177	1289	174 168-180	6/3
1.75	13:01	1:45	7:01	177 167-186	1241	172 166-178	1/4
2.00	14:41	1:40	6:40	177 166-187	1181	172 164-178	6/18
2.25	16:29	1:49	7:15	166 163-170	1203	173 166-180	4/2
2.50	18:41	2:12	8:48	170 165-175	1497	175 166-180	13/0
2.75	20:31	1:49	7:17	170 165-175	1239	172 164-178	4/3
3.00	22:25	1:54	7:38	171 166-176	1304	172 162-180	1/11
3.25	24:33	2:08	8:32	170 164-179	1451	172 164-178	12/4
3.50	26:25	1:52	7:27	174 168-179	1297	172 166-180	4/4
3.75	28:09	1:44	6:55	171 165-177	1182	174 166-184	1/8
4.00	29:54	1:45	7:01	170 163-181	1192	172 166-178	6/12
4.25	31:49	1:55	7:41	165 161-168	1266	173 170-176	5/1
4.50	34:03	2:14	8:57	170 164-178	1521	171 164-178	12/1
4.75	35:54	1:50	7:22	171 165-182	1259	175 170-182	6/3
5.00	37:45	1:52	7:27	170 166-173	1266	171 162-180	2/12
5.25	40:00	2:15	8:58	174 168-181	1561	177 170-186	10/1
5.50	41:40	1:40	6:39	179 172-184	1190	174 168-180	2/5
5.75	43:16	1:36	6:26	173 172-175	1112	177 172-182	1/15
5.87	43:57	41	5:42	175 174-177	997	186 180-194	4/4

Heart

170/187max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 140m, Range 20m, Flat prediction 41:39

Elevation Graph

Biggest Climbs (m)	Min/mi
17 2.4%	7:44
17 2.4%	8:30
17 2.2%	8:08
16 3.6%	8:50
15 2.9%	8:26
See your biggest climbs

Cadence

174 (194 max) Stride Length: 123cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	174	5.9	43:57	7:29
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:27	5:49	56.66%	More
800m	3:06	6:14	62.05%	More
1km	4:01	6:27	62.46%	More
Mile	7:07	7:07	59.87%	More
5k	23:16	7:29	62.30%	More
5 miles	37:32	7:30	62.87%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:55	5:55	71.99
5km	21:23	6:53	67.78
5M	36:40	7:20	64.35
10km	46:54	7:33	62.82
10M	1:20:24	8:02	60.56
Half	1:49:10	8:20	58.56
20M	2:56:18	8:49	57.45
Mara	3:59:24	9:08	56.42

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