Thu 31st Jan 2019 at 1:00pm by Ally C

Run > Race

snow
v cold

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Time
39:38
Miles
5.93
Min/mi
6:41
Pacing
87%
WAVA
69.69
Stride(cm)
142
Cals
768
Cadence
170
Surface
Mixed

Notes & Comments

RAF XC Champs at Halton. Finished 30th. Still struggling with strength. 2 minutes quicker than when I last did this race in 2011 though.

6:03 6:29 7:12 6:30 7:27 5:57

Pace

10%

41%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.25	1:31	1:31	6:05	185 174-202
0.50	3:06	1:35	6:20	175 170-178
0.75	4:30	1:24	5:37	178 172-180
1.00	6:03	1:32	6:09	174 172-176
1.25	7:40	1:37	6:29	171 168-176
1.50	9:13	1:33	6:12	171 164-174
1.75	10:47	1:34	6:16	171 168-174
2.00	12:31	1:45	6:58	166 162-170
2.25	14:25	1:54	7:35	168 164-174
2.50	16:22	1:57	7:49	165 156-170
2.75	18:08	1:45	7:01	168 164-172
3.00	19:43	1:36	6:23	169 164-174
3.25	21:15	1:32	6:08	171 168-174
3.50	22:56	1:41	6:43	169 166-172
3.75	24:38	1:42	6:49	166 164-170
4.00	26:13	1:35	6:21	168 166-172
4.25	27:59	1:46	7:02	166 162-170
4.50	29:44	1:46	7:02	166 160-170
4.75	31:59	2:14	8:57	164 160-170
5.00	33:40	1:41	6:45	167 160-172
5.25	35:29	1:49	7:16	165 162-168
5.50	36:57	1:28	5:51	170 168-176
5.75	38:27	1:31	6:02	169 168-172
5.93	39:38	1:11	6:40	166 162-170

Cadence

170 (202 max) Stride Length: 142cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	169	5.9	39:38	6:41
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:24	5:36	58.08%	More
800m	2:53	5:48	65.51%	More
1km	3:41	5:56	66.87%	More
Mile	6:02	6:02	69.52%	More
5k	20:20	6:33	70.17%	More
5 miles	33:40	6:44	68.94%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:00	6:00	69.91
5km	19:58	6:26	71.46
5M	33:05	6:37	70.16
10km	41:39	6:42	69.57
10M	1:08:58	6:54	69.41
Half	1:31:49	7:01	68.44
20M	2:23:47	7:11	69.25
Mara	3:11:26	7:18	69.35

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