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Sat 8th Nov 2014 at 2:00pm by Nicko

Run > Cross Country

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Time
47:29
Miles
5.98
Min/mi
7:56
Pacing
82.3%
WAVA
61.18
Stride(cm)
119
Cals
718
Cadence
171
Asc(m)
83
Hillscore
7
Surface
Grass

Notes & Comments

Chorley RRXC.
Much better race and much better start 6.49 for first mile .. whit woooh!. One hill really got to me and on the last lap (just 1000m from finish about 5 overtook me due to my efforts but put all into race that why legs had gone (can tell by splits) last mile legs gone so very pleased. A proper XC with hills mud, river, fields and paths. Super day.

Split Summary
===
1) 1m - 6:49(6:49/m) 124cal
2) 1m - 7:42(7:42/m) 120cal
3) 1m - 8:00(8:00/m) 121cal
4) 1m - 7:58(7:58/m) 120cal
5) 1m - 8:21(8:21/m) 116cal
6) 0.98m - 8:39(8:50/m) 117cal

6:49 7:42 8:00 7:58 8:21 8:39

Map

Chorley RRXC

0mi in 0

Multigraph

Pace
Elev
Cadence
Stride

Multi Graph Loading...

mi ( to ) | /mi | bpm | spm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:26	1:26	5:42	184 180-190	0/8
0.50	3:15	1:49	7:16	177 166-184	5/1
0.75	5:06	1:51	7:24	175 168-184	5/5
1.00	6:46	1:40	6:41	179 168-184	0/4
1.25	8:43	1:58	7:51	174 170-180	4/2
1.50	10:27	1:44	6:54	174 162-180	0/6
1.75	12:37	2:10	8:40	169 162-176	2/4
2.00	14:32	1:55	7:41	172 166-176	8/0
2.25	16:33	2:01	8:02	171 166-178	2/0
2.50	18:49	2:16	9:03	168 140-174	6/3
2.75	20:33	1:44	6:56	174 172-178	0/5
3.00	22:35	2:02	8:09	171 166-176	3/5
3.25	24:22	1:47	7:08	170 166-176	1/4
3.50	26:34	2:12	8:47	168 160-174	0/6
3.75	28:31	1:57	7:47	171 166-176	9/0
4.00	30:39	2:08	8:33	167 162-172	3/0
4.25	33:07	2:28	9:54	161 100-174	6/1
4.50	34:58	1:51	7:22	173 170-178	0/7
4.75	37:04	2:07	8:27	168 152-174	1/5
5.00	38:56	1:51	7:26	170 164-182	3/4
5.25	41:14	2:18	9:12	166 156-172	0/7
5.50	43:20	2:06	8:25	169 162-174	8/0
5.75	45:32	2:12	8:47	167 162-172	4/0
5.95	47:26	1:54	9:37	157 98-176	4/1

Further Analysis

Pace Distribution
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Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
21	1.7%	8:24
21	1.8%	8:53
18	1.6%	8:53
10	1.9%	7:46

Cadence Distribution
171 avge / 190 max Stride Length: 119cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	98.2	171	5.9	46:35	7:52
Walk	1.8	102	0	51	26:45

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:23	5:35	60.29%	More
800m	3:12	6:27	61.47%	More
1km	4:13	6:47	60.95%	More
Mile	6:45	6:45	64.68%	More
5k	23:23	7:32	63.49%	More
5 miles	38:55	7:47	62.15%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:10	6:10	70.72
5km	22:30	7:15	65.98
5M	38:43	7:45	62.48
10km	49:36	7:59	60.93
10M	1:25:22	8:32	58.54
Half	1:56:09	8:52	56.50
20M	3:08:13	9:25	55.25
Mara	4:16:06	9:46	54.14

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