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Sat 27th Feb 2016 at 2:00pm by HappyG(rrr)

Run > Race

Scottish National XC Champs - Senior Men - Falkirk

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Time
55:40
Miles
7.80
Min/mi
7:08
Pacing
87.2%
WAVA
65.65
Stride(cm)
129
Cals
991
Cadence
175
Asc(m)
42
Hillscore
6
Surface
Road

Notes & Comments

Well, that was fun! National XC at Falkirk. Great to see all the clubs out, record numbers entered etc. Weather better than last year at least (would be hard!) 6 guys, only one girl. My goal was not to get lapped by the Olympians! Heard them coming down to the finish line just as I went onto last lap. Phew! Actually went pretty steadily and didn't slow too much. Except that 7th mile - maybe it just had 2 hills in it or something! Good craic in Bridge Inn after too. Race debrief with santababy, who ran 31 miles to join us (but not the XC) and whwrunner. :-)

G

Split Summary
===
1) 1m - 6:55(6:55/m) 125cal 8.67/10.96mph
2) 1m - 7:08(7:08/m) 123cal 8.41/10.56mph
3) 1m - 7:07(7:07/m) 129cal 8.43/9.56mph
4) 1m - 7:10(7:10/m) 129cal 8.38/9.43mph
5) 1m - 7:08(7:08/m) 128cal 8.41/10.94mph
6) 1m - 7:05(7:05/m) 128cal 8.47/11.54mph
7) 1m - 7:27(7:27/m) 127cal 8.06/10.18mph
8) 0.8m - 5:40(7:04/m) 102cal 8.49/14.94mph

6:55 7:08 7:07 7:10 7:08 7:05 7:27 5:40

Map

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	2:02	2:02	8:09	183 172-220	4/1
0.50	3:34	1:31	6:05	179 170-184	2/3
0.75	5:13	1:39	6:36	179 172-184	5/0
1.00	6:55	1:43	6:51	181 174-188	2/6
1.25	8:55	2:00	8:00	164 122-184	14/0
1.50	10:39	1:44	6:55	163 118-178	2/19
1.75	12:21	1:42	6:47	175 116-186	9/0
2.00	14:04	1:43	6:51	175 168-184	1/4
2.25	15:52	1:49	7:15	177 172-182	4/2
2.50	17:39	1:47	7:08	167 122-184	3/8
2.75	19:26	1:47	7:08	177 162-184	4/5
3.00	21:11	1:45	6:58	175 166-180	3/1
3.25	22:47	1:36	6:25	177 168-184	1/4
3.50	24:31	1:44	6:58	178 174-182	5/2
3.75	26:13	1:42	6:47	178 176-180	4/3
4.00	28:21	2:07	8:29	170 122-184	17/5
4.25	30:04	1:44	6:55	177 174-182	4/13
4.50	31:51	1:47	7:08	176 170-180	4/8
4.75	33:37	1:46	7:03	173 118-180	1/3
5.00	35:29	1:52	7:28	174 122-184	9/5
5.25	37:14	1:45	7:00	175 164-180	3/7
5.50	39:07	1:53	7:32	172 122-180	4/2
5.75	40:48	1:41	6:45	175 166-180	2/4
6.00	42:34	1:45	7:02	177 174-182	5/1
6.25	44:23	1:49	7:16	176 122-184	3/5
6.50	46:30	2:07	8:30	178 174-184	19/0
6.75	48:12	1:42	6:47	174 162-180	0/21
7.00	50:00	1:48	7:14	179 172-184	8/7
7.25	51:48	1:48	7:10	174 122-180	0/2
7.50	53:40	1:52	7:29	173 122-184	7/4
7.75	55:23	1:43	6:51	180 168-190	7/4
7.80	55:37	14	5:01	188 188-188	0/3

Further Analysis

Pace Distribution
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Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
22	3.8%	7:37
22	3.4%	7:59
21	3.6%	7:44

Cadence Distribution
175 avge / 220 max Stride Length: 129cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	96.4	177	7.5	53:38	7:07
Walk	3.6	120	0.3	1:59	7:26

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:30	6:01	53.67%	More
800m	3:08	6:19	59.62%	More
1km	3:59	6:25	61.18%	More
Mile	6:35	6:35	63.24%	More
5k	21:26	6:54	66.04%	More
5 miles	35:11	7:02	65.45%	More
10k	43:54	7:04	65.48%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:26	5:26	76.61
5km	19:37	6:19	72.17
5M	33:38	6:44	68.46
10km	43:02	6:56	66.78
10M	1:13:46	7:23	64.35
Half	1:40:10	7:39	62.20
20M	2:41:46	8:05	61.03
Mara	3:39:39	8:23	59.93

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