Sat 7th Dec 2019 at 2:00pm by HappyG(rrr)

Run > Race

Lindsays Scottish East District XC Champs

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Time
37:52
Miles
5.38
Min/mi
7:02
Pacing
92.4%
WAVA
67.75
Stride(cm)
127
Cals
578
Cadence
180
BPM
170
%MHR
87.9
B/mi
1195
Asc(m)
68
Surface
Road

Notes & Comments

I think I've decided that was OK! Piperdam, unusual venue for East District XC champs. Round edge of golf course at a hotel and spa complex. Including running through bunkers! I don't know what the golfers will have thought of their greens and fairways being torn up. Nor of muddy runners in their bar! But great to be able to get a coffee, and if you wanted it soup or sausage roll, after. I wasn't far behind Andy L, Karl Z and I was ahead of Harmeny's David A, Andy R, Craig S too, so not too bad. Felt very slow and a bit wheezy (forgot to carry my inhaler) but managed to push on a bit to 3rd lap. Great to go up with Alan D and good chat in car on way back. And a wee coffee / juice in the bar after for a race debrief! Need to get more folk to join in for that! :-)

G

Split Summary
===
1) 1m - 7:02(7:02/m) 156/179bpm 98cal 8.53/9.73mph
2) 1m - 6:56(6:56/m) 174/182bpm 109cal 8.65/9.66mph
3) 1m - 7:08(7:08/m) 174/186bpm 112cal 8.4/9.71mph
4) 1m - 7:06(7:06/m) 174/185bpm 112cal 8.44/9.54mph
5) 1m - 7:14(7:14/m) 171/177bpm 111cal 8.3/9.96mph
6) 0.38m - 2:26(6:20/m) 170/179bpm 36cal 9.47/11.35mph

7:02 6:56 7:08 7:06 7:14 2:26

Pin Map

0mi in 0

Pace

52%

43%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:42	1:42	6:47	140 132-153	950	186 178-196	2/4
0.50	3:24	1:42	6:49	148 136-154	1008	181 174-190	1/1
0.75	5:11	1:47	7:06	157 149-175	1116	182 170-190	3/1
1.00	7:00	1:50	7:20	176 169-179	1290	181 170-190	7/1
1.25	8:40	1:39	6:37	173 169-182	1145	181 170-198	2/5
1.50	10:26	1:46	7:05	177 170-182	1253	177 168-188	4/7
1.75	12:13	1:47	7:07	170 166-178	1209	183 168-192	1/3
2.00	13:57	1:44	6:56	174 170-177	1207	180 174-188	4/4
2.25	15:43	1:46	7:04	174 172-179	1231	180 172-188	1/1
2.50	17:33	1:51	7:22	172 170-177	1268	179 170-190	3/1
2.75	19:27	1:54	7:36	171 166-175	1300	179 174-182	7/0
3.00	21:05	1:38	6:31	179 170-186	1168	179 170-188	1/7
3.25	22:53	1:48	7:11	176 164-185	1264	180 172-188	6/5
3.50	24:35	1:42	6:49	173 169-177	1178	182 170-194	0/4
3.75	26:22	1:47	7:09	171 166-176	1222	180 176-182	4/1
4.00	28:11	1:49	7:16	176 173-179	1279	178 174-186	1/3
4.25	30:00	1:48	7:13	172 167-177	1242	177 170-180	3/1
4.50	31:54	1:55	7:39	171 167-173	1309	179 176-182	5/1
4.75	33:35	1:40	6:40	173 170-177	1155	179 170-200	2/7
5.00	35:25	1:50	7:21	170 164-175	1250	179 170-200	7/3
5.25	37:03	1:39	6:34	168 163-171	1104	182 170-192	0/6
5.38	37:51	48	5:55	174 171-179	1028	189 176-204	1/0

Heart

170/186max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 68m, Range 9m, Flat prediction 37:52

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

180 (204 max) Stride Length: 127cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	180	5.4	37:50	7:02
Walk	0.0	0	0	0	NAN:00:00
Still	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:33	6:15	53.20%	More
800m	3:15	6:32	59.71%	More
1km	4:11	6:44	60.33%	More
Mile	6:52	6:52	62.53%	More
5k	21:50	7:02	66.91%	More
5 miles	35:13	7:03	67.57%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:38	5:38	76.21
5km	20:20	6:33	71.85
5M	34:51	6:58	68.27
10km	44:35	7:10	66.64
10M	1:16:26	7:39	64.25
Half	1:43:47	7:55	62.13
20M	2:47:36	8:23	60.96
Mara	3:47:35	8:41	59.87

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