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Sat 14th Oct 2023 at 2:20pm by HappyG(rrr)

Run > Race

East District XC League Race 1 - Kirkcaldy

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Time
39:20
Miles
5.20
Min/mi
7:34
Pacing
88.5%
WAVA
65.15
Stride(cm)
122
Cals
654
Cadence
174
BPM
170
%MHR
88.2
B/mi
1287
Asc(m)
125
Hillscore
8
Surface
Road

Notes & Comments

1 comments

Lovely day at East District Cross Country league race 1, Kirkcaldy, couldn't be bigger contrast in weather to last week's flooding. Sunny cool (first morning with frost on grass). Thought it was Dunnikier, so went wrong place first. But Beveridge Park was a great location. Tough for spikes in the woods! Turn out not bad, 5 men, 4 women, but that meant ladies had full team (4) but men didn't (6 required). But both vets teams in. Tried to go slowly, but after a couple miles and some uphills, calf was bad. No matter, rest for the week. Hope it holds out for marathon. :-)

G

Split Summary
===
1) 1mi - 7:54(7:54/mi) 165/181bpm [1303b/mi] 125cal
2) 1mi - 7:24(7:24/mi) 170/178bpm [1259b/mi] 124cal
3) 1mi - 7:54(7:54/mi) 172/179bpm [1360b/mi] 132cal
4) 1mi - 7:43(7:43/mi) 171/177bpm [1319b/mi] 130cal
5) 1mi - 7:10(7:10/mi) 175/180bpm [1255b/mi] 122cal
6) 0.2mi - 1:15(6:13/mi) 180/182bpm [1119b/mi] 21cal

7:54 7:24 7:54 7:43 7:10 1:15

_andy
That's a lovely route, and no chance of getting lost!

Pin Map

0mi in 0

Pace

26%

40%

27%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:53	1:53	7:32	148 118-161	1116	168 160-176	7/10
0.50	3:52	1:59	7:56	164 157-171	1301	173 162-182	15/0
0.75	5:54	2:02	8:09	173 167-181	1410	175 166-184	7/10
1.00	7:54	1:59	7:57	174 170-179	1384	172 162-180	11/4
1.25	9:39	1:45	7:00	167 164-173	1170	174 168-180	8/10
1.50	11:29	1:50	7:19	169 166-174	1238	172 162-180	1/13
1.75	13:22	1:53	7:32	171 166-177	1288	174 164-182	1/6
2.00	15:18	1:56	7:45	173 168-177	1342	173 162-182	8/7
2.25	17:20	2:02	8:08	175 169-178	1425	172 160-180	13/2
2.50	19:25	2:05	8:20	172 165-177	1434	173 162-180	9/9
2.75	21:24	1:59	7:54	172 167-175	1360	173 164-186	11/4
3.00	23:12	1:48	7:13	165 160-169	1191	175 166-180	6/12
3.25	24:57	1:45	7:01	167 166-169	1171	176 168-182	1/9
3.50	26:51	1:54	7:34	170 167-177	1287	178 168-184	2/8
3.75	28:51	2:01	8:03	171 166-176	1376	174 166-182	11/8
4.00	30:55	2:04	8:15	174 166-176	1434	172 162-182	13/5
4.25	33:01	2:06	8:25	173 165-177	1455	174 162-180	15/3
4.50	34:49	1:48	7:12	175 172-178	1260	175 168-184	8/11
4.75	36:26	1:37	6:26	175 172-177	1126	177 170-182	1/17
5.00	38:05	1:40	6:39	178 175-180	1183	177 172-180	3/7
5.20	39:21	1:16	6:17	180 178-182	1131	185 176-210	3/2

Heart

170/182max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 125m, Range 28m, Flat prediction 38:00

Elevation Graph

Biggest Climbs (m)	Min/mi
17 3.6%	8:02
17 3.9%	8:37
17 4.7%	8:19
16 5.0%	8:47
16 4.7%	8:30
See your biggest climbs

Cadence

174 (210 max) Stride Length: 122cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	173	5.2	39:21	7:34
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:31	6:05	56.14%	More
800m	3:07	6:16	64.39%	More
1km	3:57	6:22	65.99%	More
Mile	6:40	6:40	66.42%	More
5k	23:09	7:27	65.18%	More
5 miles	37:47	7:33	65.12%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:05	6:05	72.85
5km	21:57	7:04	68.74
5M	37:37	7:31	65.41
10km	48:08	7:45	63.88
10M	1:22:30	8:15	61.65
Half	1:52:02	8:33	59.63
20M	3:00:56	9:03	58.51
Mara	4:05:41	9:23	57.46

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