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Sat 18th Feb 2012 at 2:00pm by Coz I can

Run > Cross Country

Scottish National XC Champs - Senior Men - Falkirk

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Time
47:55
Miles
7.45
Min/mi
6:26
Pacing
88.7%
WAVA
69.25
Cals
871
Asc(m)
412
Surface
Grass

Notes & Comments

Nationals at Falkirk. Only a mere 3 MINUTES slower than 3 years ago!!! Nice and muddy as usual. Felt good going up all the hills but minimal speed on the flats - as the race with Gordon Barrie proved!
Split Summary

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1) - 7.45m - 47:55(6:26/m) - 871cal

Pace Zone Summary

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Pace Zone: 4:40-4:59/mile: 1.5%

Pace Zone: 5:00-5:19/mile: 2.6%

Pace Zone: 5:20-5:39/mile: 10.7%

Pace Zone: 5:40-5:59/mile: 17.3%

Pace Zone: 6:00-6:19/mile: 21%

Pace Zone: 6:20-6:39/mile: 15.5%

Pace Zone: 6:40-6:59/mile: 8.6%

Pace Zone: 7:00-7:19/mile: 5.8%

Pace Zone: 7:20-7:39/mile: 2.8%

Pace Zone: 7:40-7:59/mile: 2.9%

Pace Zone: 8:00-8:19/mile: 2%

Pace Zone: 8:20-8:39/mile: 2%

Pace Zone: 8:40-8:59/mile: 2%

Pace Zone: 9:20-9:39/mile: 1.2%

47:55

Map

0mi in 0

Multigraph

Pace
Elev

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mi ( to ) | /mi | bpm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.25	1:41	1:41	6:43	0/0
0.50	3:06	1:25	5:42	0/0
0.75	4:39	1:33	6:12	0/0
1.00	6:21	1:42	6:48	0/0
1.25	7:54	1:33	6:14	0/0
1.50	9:28	1:34	6:15	0/0
1.75	11:00	1:32	6:09	0/0
2.00	12:40	1:40	6:39	0/0
2.25	14:16	1:36	6:22	0/0
2.50	15:45	1:30	5:58	0/0
2.75	17:20	1:35	6:19	0/0
3.00	18:50	1:29	5:58	0/0
3.25	20:20	1:31	6:03	0/0
3.50	22:10	1:49	7:18	0/0
3.75	23:46	1:36	6:24	0/0
4.00	25:25	1:39	6:38	0/0
4.25	27:06	1:40	6:42	0/0
4.50	28:44	1:39	6:35	0/0
4.75	30:21	1:36	6:25	0/0
5.00	31:56	1:35	6:21	0/0
5.25	33:30	1:34	6:15	0/0
5.50	35:03	1:33	6:12	0/0
5.75	36:35	1:32	6:10	0/0
6.00	38:35	1:59	7:57	0/0
6.25	40:09	1:34	6:17	0/0
6.50	41:48	1:39	6:36	0/0
6.75	43:34	1:46	7:06	0/0
7.00	45:10	1:36	6:23	0/0
7.25	46:48	1:38	6:33	0/0
7.45	47:55	1:07	5:36	0/0

Further Analysis

Pace Distribution
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Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:24	5:39	54.84%	More
800m	2:57	5:55	60.23%	More
1km	3:42	5:57	62.71%	More
Mile	6:03	6:03	65.79%	More
5k	19:18	6:13	70.09%	More
5 miles	31:49	6:22	69.06%	More
10k	39:53	6:25	68.69%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:42	5:42	69.85
5km	18:58	6:06	71.35
5M	31:24	6:17	69.96
10km	39:32	6:22	69.30
10M	1:05:28	6:33	69.08
Half	1:27:09	6:39	68.08
20M	2:16:29	6:49	68.89
Mara	3:01:43	6:56	68.99

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