Sat 22nd Feb 2014 at 2:00pm by gump

Run > Cross Country

Scottish National XC Champs - Senior Men - Falkirk

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Time
52:46
Miles
7.34
Min/mi
7:11
Pacing
89%
WAVA
64.94
Cals
1002
Asc(m)
42
Hillscore
6
Surface
Road

Notes & Comments

5 comments

Tough wee shift in the mud at National XC Champs!

Faster than last year and groin starting to feel better (although not 100%)
===
1) 1m - 7:20(7:20/m) 136cal
2) 1m - 7:07(7:07/m) 136cal
3) 1m - 7:00(7:00/m) 136cal
4) 1m - 7:23(7:23/m) 138cal
5) 1m - 7:13(7:13/m) 137cal
6) 1m - 7:28(7:28/m) 137cal
7) 1m - 7:08(7:08/m) 138cal
8) 0.34m - 2:07(6:12/m) 44cal

7:20 7:07 7:00 7:23 7:13 7:28 7:08 2:07

	Vic Mason A good shift at the office Gump....well done.
	gump felt strong at the end. First mile was hard to get going as so congested and didn't want to waste energy running round people but lost a bit time on mile 1 and also middle lap slump!
	Busby Great run Gump
	gump may have been harsh on self there!! The three slow miles (1,4,6) all have the big muddy hill in!!
	Crambo Yeah that was some hill with the river if mud flowing down it!!.. you looked really strong at the end. Great running

Pin Map

0mi in 0

Pace

23%

63%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.25	1:41	1:41	6:42	5/1
0.50	3:29	1:49	7:15	4/3
0.75	5:22	1:52	7:29	3/5
1.00	7:25	2:03	8:13	19/0
1.25	9:08	1:43	6:53	0/20
1.50	10:59	1:50	7:21	2/2
1.75	12:48	1:50	7:18	6/3
2.00	14:34	1:46	7:05	2/4
2.25	16:24	1:50	7:18	2/2
2.50	18:08	1:45	6:59	4/5
2.75	19:52	1:44	6:56	1/4
3.00	21:39	1:47	7:08	6/1
3.25	23:25	1:46	7:03	3/4
3.50	25:28	2:03	8:12	18/5
3.75	27:13	1:45	7:01	3/11
4.00	29:01	1:47	7:09	0/2
4.25	30:58	1:58	7:51	10/1
4.50	32:42	1:43	6:53	0/5
4.75	34:32	1:50	7:21	2/3
5.00	36:12	1:39	6:38	5/4
5.25	37:59	1:47	7:09	3/3
5.50	39:46	1:48	7:11	2/5
5.75	41:50	2:03	8:12	11/0
6.00	43:36	1:46	7:04	4/16
6.25	45:25	1:50	7:20	3/4
6.50	47:13	1:48	7:10	2/2
6.75	49:07	1:54	7:34	6/2
7.00	50:47	1:41	6:43	1/4
7.25	52:19	1:32	6:06	4/4
7.29	52:31	12	5:08	0/3

Elevation

Asc 42m, Range 23m, Flat prediction 52:03

Elevation Graph

Biggest Climbs (m)	Min/mi
22 4.7%	7:47
21 4.8%	8:10
21 4.8%	7:53
See your biggest climbs

Predictions

Dist	Time	Per Mile	WAVA
1M	6:23	6:23	65.21
5km	21:13	6:50	66.73
5M	35:08	7:02	65.54
10km	44:14	7:07	64.97
10M	1:13:14	7:19	64.82
Half	1:37:30	7:27	63.90
20M	2:32:41	7:38	64.66
Mara	3:23:18	7:46	64.75

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