Sat 23rd Feb 2013 at 2:00pm by grant mac
Run > Race
-
Time
45:30
-
Miles
7.57
-
Min/mi
6:01
-
Pacing
91%
-
WAVA
71.93
-
Cals
890
-
Asc(m)
154
-
Hillscore
7
-
Surface
Mixed
Notes & Comments
National XC Champs Falkirk. Pretty good conditions this year helped me take 4mins off last years time. Can't really complain too much about that. Splits seem to show me slowing a bit but it felt like I was slowing less than those around me as I was picking up places throughout the race. Think I was 5th counter in a pretty strong Bella team.
Split Summary
====
1) - 1m - 5:51(5:51/m) - 116cal
2) - 1m - 5:55(5:55/m) - 117cal
3) - 1m - 5:47(5:47/m) - 119cal
4) - 1m - 6:04(6:04/m) - 120cal
5) - 1m - 6:08(6:08/m) - 117cal
6) - 1m - 6:06(6:06/m) - 119cal
7) - 1m - 6:22(6:22/m) - 117cal
8) - 0.57m - 3:18(5:46/m) - 65cal
Pace Zone Summary
====
Pace Zone: 4:20-4:39/mile: 1.1%
Pace Zone: 4:40-4:59/mile: 4.4%
Pace Zone: 5:00-5:19/mile: 11.3%
Pace Zone: 5:20-5:39/mile: 16.4%
Pace Zone: 5:40-5:59/mile: 18.5%
Pace Zone: 6:00-6:19/mile: 16.4%
Pace Zone: 6:20-6:39/mile: 12.5%
Pace Zone: 6:40-6:59/mile: 6.2%
Pace Zone: 7:00-7:19/mile: 3.7%
Pace Zone: 7:20-7:39/mile: 2.4%
Pace Zone: 7:40-7:59/mile: 1.9%
Pace Zone: 8:00-8:19/mile: 1.6%
5:51 5:55 5:47 6:04 6:08 6:06 6:22 3:18
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.25 |
1:26 |
1:26 |
5:46 |
4/1 |
0.50 |
2:49 |
1:23 |
5:31 |
4/3 |
0.75 |
4:15 |
1:26 |
5:43 |
3/6 |
1.00 |
5:51 |
1:36 |
6:22 |
13/0 |
1.25 |
7:19 |
1:28 |
5:52 |
4/22 |
1.50 |
8:44 |
1:25 |
5:40 |
4/3 |
1.75 |
10:12 |
1:29 |
5:54 |
1/2 |
2.00 |
11:45 |
1:33 |
6:10 |
8/3 |
2.25 |
13:10 |
1:25 |
5:40 |
0/5 |
2.50 |
14:37 |
1:27 |
5:48 |
4/4 |
2.75 |
16:09 |
1:32 |
6:08 |
2/4 |
3.00 |
17:32 |
1:23 |
5:31 |
3/3 |
3.25 |
19:01 |
1:29 |
5:56 |
2/5 |
3.50 |
20:36 |
1:36 |
6:24 |
12/0 |
3.75 |
22:06 |
1:30 |
6:00 |
5/16 |
4.00 |
23:36 |
1:29 |
5:58 |
3/4 |
4.25 |
25:06 |
1:30 |
6:01 |
1/3 |
4.50 |
26:42 |
1:36 |
6:23 |
9/2 |
4.75 |
28:13 |
1:31 |
6:04 |
1/5 |
5.00 |
29:44 |
1:31 |
6:03 |
4/4 |
5.25 |
31:17 |
1:33 |
6:13 |
2/4 |
5.50 |
32:43 |
1:26 |
5:44 |
3/3 |
5.75 |
34:12 |
1:29 |
5:56 |
2/6 |
6.00 |
35:50 |
1:38 |
6:32 |
10/0 |
6.25 |
37:22 |
1:33 |
6:10 |
6/19 |
6.50 |
38:56 |
1:33 |
6:14 |
3/3 |
6.75 |
40:29 |
1:33 |
6:12 |
1/2 |
7.00 |
42:12 |
1:43 |
6:51 |
8/3 |
7.25 |
43:46 |
1:35 |
6:19 |
1/5 |
7.50 |
45:12 |
1:25 |
5:42 |
4/4 |
7.57 |
45:30 |
18 |
4:20 |
0/4 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:07 |
5:07 |
74.84 |
5km |
17:24 |
5:36 |
74.64 |
5M |
29:05 |
5:49 |
72.94 |
10km |
36:46 |
5:55 |
72.22 |
10M |
1:01:27 |
6:09 |
71.47 |
Half |
1:22:15 |
6:17 |
70.15 |
20M |
2:09:51 |
6:30 |
70.41 |
Mara |
2:53:48 |
6:38 |
70.14 |
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