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Sat 18th Jan 2020 at 2:00pm by HappyG(rrr)

Run > Race

East District CC League - Livingston

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Time
42:58
Miles
5.84
Min/mi
7:21
Pacing
87.2%
WAVA
64.86
Stride(cm)
122
Cals
637
Cadence
179
BPM
168
%MHR
86.9
B/mi
1234
Asc(m)
139
Hillscore
5
Surface
Road

Notes & Comments

East District XC at Livi. Great fun, lovely day. Hard running, no idea if quicker or slower but gave it best. Behind Craig S at Harmeny, ahead of David A. Failed sprint finish against young Harmeny guy! 3rd masters counter for KRR, 4th of 5 in team, but penalty for no 6th. Boo! Beautiful sun, cold, firm under foot (except bottom corner! Plenty of fallers. But my 9mm spikes plus one 15mm - stuck in sole! did fine.) Women's team did well, and cookies and muffins after, then pub with Ally, Lynne and Len Z. :-)

G

Split Summary
===
1) 1m - 7:21(7:21/m) 148/180bpm 96cal 8.16/9.62mph
2) 1m - 7:10(7:10/m) 175/181bpm 111cal 8.38/10.06mph
3) 1m - 7:34(7:34/m) 171/181bpm 114cal 7.93/9.02mph
4) 1m - 7:25(7:25/m) 169/176bpm 110cal 8.09/9.96mph
5) 1m - 7:26(7:26/m) 171/182bpm 113cal 8.06/8.89mph
6) 0.84m - 6:02(7:12/m) 174/184bpm 93cal 8.33/20.91mph

7:21 7:10 7:34 7:25 7:26 6:02

Pin Map

0mi in 0

Pace

18%

29%

45%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:50	1:50	7:19	136 132-140	995	182 174-190	4/2
0.50	3:55	2:05	8:20	140 132-144	1167	178 174-182	12/0
0.75	5:39	1:44	6:55	145 130-171	1003	179 170-188	6/4
1.00	7:21	1:43	6:51	175 172-180	1200	181 170-192	2/10
1.25	9:22	2:01	8:02	175 170-179	1407	178 168-192	9/4
1.50	11:10	1:48	7:13	177 173-181	1278	178 172-182	4/4
1.75	12:49	1:39	6:36	173 168-177	1143	178 172-186	1/8
2.00	14:31	1:42	6:47	174 171-176	1180	178 174-190	6/13
2.25	16:29	1:58	7:52	172 168-181	1354	177 170-182	5/1
2.50	18:33	2:04	8:14	172 166-177	1417	176 168-180	12/1
2.75	20:21	1:48	7:13	170 166-175	1226	178 170-182	7/4
3.00	22:05	1:44	6:56	170 164-176	1179	178 168-186	0/11
3.25	24:22	2:17	9:07	170 166-176	1549	177 170-184	11/1
3.50	26:05	1:43	6:52	171 168-176	1174	178 170-182	2/5
3.75	27:46	1:42	6:47	168 165-174	1139	178 172-182	1/14
4.00	29:30	1:44	6:54	166 162-169	1146	180 174-188	6/8
4.25	31:25	1:55	7:41	170 164-176	1308	180 172-190	8/1
4.50	33:19	1:54	7:36	174 171-182	1321	178 170-186	9/4
4.75	35:07	1:47	7:10	169 163-174	1211	182 174-190	7/4
5.00	36:56	1:50	7:18	172 166-178	1257	180 168-188	6/11
5.25	39:02	2:06	8:22	172 165-177	1440	177 170-182	9/1
5.50	40:41	1:39	6:36	172 166-178	1136	181 174-188	1/5
5.75	42:15	1:34	6:17	176 169-184	1107	185 178-196	5/14
5.84	42:58	43	8:16	176 173-179	1454	201 192-222	0/3

Heart

168/184max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 139m, Range 21m, Flat prediction 41:48

Elevation Graph

Biggest Climbs (m)	Min/mi
17 2.6%	7:56
17 2.7%	8:07
17 2.7%	8:23
See your biggest climbs

Cadence

179 (222 max) Stride Length: 122cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.6	179	5.8	42:48	7:20
Walk	0.0	0	0	0	NAN:00:00
Still	0.4	-	-	10	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:25	5:41	58.38%	More
800m	3:05	6:13	62.73%	More
1km	3:58	6:23	64.34%	More
Mile	7:00	7:00	62.61%	More
5k	22:28	7:14	65.00%	More
5 miles	36:27	7:17	65.29%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:49	5:49	75.34
5km	21:01	6:46	69.50
5M	36:02	7:12	66.05
10km	46:06	7:25	64.45
10M	1:19:01	7:54	61.72
Half	1:47:18	8:11	59.96
20M	2:53:18	8:40	58.05
Mara	3:55:19	8:59	57.13

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