Sun 19th Nov 2017 at 12:00pm by RRR-CAZ 🇬🇧
Run > Cross Country
-
Time
45:46
-
Miles
5.80
-
Min/mi
7:53
-
Pacing
85.2%
-
WAVA
61.52
-
Cals
678
-
Asc(m)
42
-
Hillscore
7
-
Surface
Grass
Notes & Comments
🏃 Berks Bucks & Oxon X-Country Championships. We claimed first place in Vets team event though I did not score. Hard work on no sleep (night shift) and hamstring still grumbling if I stride out. Lovely weather for this time of year fab day 😎.
Split Summary
===
1) 1m - 7:07(7:07/m) 117cal 8.44/11.11mph
2) 1m - 8:28(8:28/m) 115cal 7.09/10.06mph
3) 1m - 7:46(7:46/m) 118cal 7.73/9.65mph
4) 1m - 8:09(8:09/m) 118cal 7.36/9.33mph
5) 1m - 8:13(8:13/m) 116cal 7.31/10.13mph
6) 0.8m - 6:04(7:34/m) 94cal 7.92/9.38mph
7:07 8:28 7:46 8:09 8:13 6:04
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.25 |
1:36 |
1:36 |
6:25 |
3/8 |
0.50 |
3:27 |
1:50 |
7:21 |
7/4 |
0.75 |
5:17 |
1:50 |
7:21 |
5/8 |
1.00 |
7:06 |
1:49 |
7:18 |
5/7 |
1.25 |
9:04 |
1:57 |
7:49 |
8/3 |
1.50 |
11:24 |
2:20 |
9:21 |
17/9 |
1.75 |
13:46 |
2:22 |
9:28 |
16/6 |
2.00 |
15:34 |
1:48 |
7:12 |
5/18 |
2.25 |
17:36 |
2:02 |
8:09 |
15/15 |
2.50 |
19:24 |
1:47 |
7:09 |
3/12 |
2.75 |
21:18 |
1:54 |
7:36 |
3/6 |
3.00 |
23:19 |
2:02 |
8:07 |
8/3 |
3.25 |
25:21 |
2:01 |
8:06 |
7/2 |
3.50 |
27:09 |
1:49 |
7:14 |
2/9 |
3.75 |
29:17 |
2:08 |
8:31 |
7/3 |
4.00 |
31:28 |
2:11 |
8:46 |
15/3 |
4.25 |
33:55 |
2:27 |
9:47 |
25/12 |
4.50 |
35:39 |
1:43 |
6:54 |
3/24 |
4.75 |
37:54 |
2:15 |
9:01 |
18/4 |
5.00 |
39:41 |
1:47 |
7:08 |
3/17 |
5.25 |
41:32 |
1:51 |
7:22 |
2/8 |
5.50 |
43:29 |
1:58 |
7:51 |
7/6 |
5.75 |
45:24 |
1:55 |
7:38 |
5/3 |
5.80 |
45:45 |
21 |
7:00 |
2/0 |
Elevation
Biggest Climbs (m) |
Min/mi |
21 9.7% |
9:10
|
14 9.3% |
10:03
|
14 9.0% |
10:10
|
13 8.9% |
9:12
|
13 6.1% |
8:33
|
See your biggest climbs
|
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:35 |
6:21 |
53.01% |
More |
800m |
3:25 |
6:52 |
57.76% |
More |
1km |
4:24 |
7:05 |
58.31% |
More |
Mile |
7:06 |
7:06 |
61.41% |
More |
5k |
24:12 |
7:47 |
61.34% |
More |
5 miles |
39:40 |
7:56 |
60.98% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:06 |
7:06 |
61.43 |
5km |
23:37 |
7:36 |
62.86 |
5M |
39:06 |
7:49 |
61.87 |
10km |
49:14 |
7:55 |
61.38 |
10M |
1:21:32 |
8:09 |
61.29 |
Half |
1:48:33 |
8:17 |
60.45 |
20M |
2:49:59 |
8:30 |
61.17 |
Mara |
3:46:19 |
8:38 |
61.27 |
Borg Rating of Perceived Exertion
- 1 Very Light
- 2 Light
- 3 Light
- 4 Medium
- 5 Medium
- 6 Medium
- 7 Vigorous
- 8 Vigorous
- 9 Very Hard
- 10 Max Effort
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