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Sat 9th Dec 2017 at 2:00pm by K5 Gus

Run > Race
  • Time
    40:02
  • Miles
    5.91
  • Min/mi
    6:46
  • Pacing
    89.2%
  • WAVA
    72.34
  • Stride(cm)
    125
  • Cals
    575
  • Cadence
    190
  • BPM
    168
  • %MHR
    89.6
  • B/mi
    1141
  • Asc(m)
    42
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

XC - East District Champs at Livingston. Hard frost, so no muddy bits, and as there's no real hills on this course was more a trail race than a XC race which suits me more.

Had a good run, felt pretty strong all 3 laps, didn't die towards the end. Behind Damo, Graeme, Ross, and in front of Gav, Karl, Keith.

Split Summary
===
1) 1m - 6:43(6:43/m) 152/167bpm 87cal 8.93/11.52mph
2) 1m - 6:43(6:43/m) 169/174bpm 96cal 8.93/10.48mph
3) 1m - 6:46(6:46/m) 171/176bpm 99cal 8.86/9.83mph
4) 1m - 6:45(6:45/m) 173/177bpm 100cal 8.89/10.27mph
5) 1m - 6:51(6:51/m) 173/178bpm 101cal 8.75/9.66mph
6) 0.91m - 6:13(6:52/m) 173/176bpm 92cal 8.75/10.12mph
6:43 6:43 6:46 6:45 6:51 6:13

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 1:39 1:39 6:35 118 84-160 777 188 120-206 4/2
0.50 3:28 1:49 7:16 162 160-165 1178 189 184-192 12/0
0.75 5:06 1:38 6:32 163 162-165 1066 190 186-196 5/4
1.00 6:43 1:37 6:28 164 160-167 1060 190 186-198 3/9
1.25 8:33 1:50 7:21 166 159-171 1220 187 180-192 8/5
1.50 10:19 1:46 7:03 170 169-172 1200 189 180-194 6/3
1.75 11:53 1:34 6:17 170 168-174 1067 191 186-196 1/4
2.00 13:26 1:33 6:12 170 169-172 1054 192 186-200 5/16
2.25 15:04 1:38 6:31 171 169-174 1115 189 184-198 4/2
2.50 16:56 1:52 7:28 174 172-176 1299 189 184-192 12/0
2.75 18:34 1:38 6:31 170 165-176 1109 191 186-198 5/4
3.00 20:12 1:39 6:34 170 167-172 1117 192 186-198 1/10
3.25 22:03 1:50 7:21 172 168-176 1265 188 182-194 10/5
3.50 23:46 1:43 6:52 174 171-176 1195 188 182-192 5/4
3.75 25:22 1:36 6:26 174 172-177 1119 190 184-194 1/6
4.00 26:57 1:35 6:19 172 170-173 1086 191 188-196 5/13
4.25 28:39 1:43 6:51 174 171-177 1191 189 182-198 4/2
4.50 30:32 1:52 7:29 175 174-178 1310 189 184-192 13/0
4.75 32:15 1:43 6:51 172 170-175 1178 191 188-196 6/3
5.00 33:48 1:33 6:12 170 165-174 1055 191 188-196 1/11
5.25 35:43 1:56 7:42 173 169-176 1334 189 184-198 11/3
5.50 37:25 1:42 6:49 174 172-176 1186 190 184-194 3/4
5.75 39:04 1:38 6:33 172 168-175 1126 190 186-196 1/10
5.91 40:01 57 6:05 170 168-171 1034 192 188-198 5/7

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    168 avge / 178 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    17 2.4% 7:05
    17 2.5% 7:21
    16 2.4% 7:13
    13 3.1% 7:48

  • Cadence Distribution

    190 avge / 206 max Stride Length: 125cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 189 5.9 39:55 6:46
    Walk 0.3 120 0 6 8:15

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:29 5:58 56.71% More
    800m 3:02 6:06 65.52% More
    1km 3:47 6:05 68.41% More
    Mile 6:22 6:22 68.98% More
    5k 20:48 6:42 71.93% More
    5 miles 33:44 6:45 72.33% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:43 5:43 76.90
    5km 19:48 6:22 75.59
    5M 33:20 6:40 73.19
    10km 42:18 6:48 72.06
    10M 1:11:13 7:07 70.79
    Half 1:35:44 7:18 69.16
    20M 2:32:10 7:37 68.95
    Mara 3:24:32 7:48 68.40
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