Sun 15th Feb 2015 at 11:00am by Jinksy

Run > Race
  • Time
    3:07:28
  • Miles
    18.67
  • Min/mi
    10:02
  • Pacing
    95%
  • WAVA
    53.06
  • Stride(cm)
    95
  • Cals
    1379
  • Cadence
    169
  • BPM
    150
  • %MHR
    77.5
  • B/mi
    1501
  • Asc(m)
    42
  • Hillscore
    22
  • Surface
    Road

Notes & Comments

7 comments
Stamford 30k :-) Yeehah!!!

I was feeling nervous about doing this as remember bits of it from last year.

I was supposed to be aiming for 10:30 m/m but i found it difficult to pace because quite a bit of the first part is down hill. Felt really good through out this and at no point felt like I was struggling, enjoyed the route and concentrated more on staying relaxed. I like running up hills so this didn't bother me either. My HR shows that too.

Great group of WJ so plenty of yellow vests and t-shirts :-) Ran with Mr Features for the first half although I lost him after he stopped a couple of times so I just carried on, running the second half on my own.

Marshalls were great today and was lovely to see Hotlegs with Skittles and Donna's support crew of Jan, Mandy and Violet and Mrs C and Miss C.

Now have a lovely new bright yellow t-shirt, in WJ colours :-)

Split Summary
===
1) 1m - 9:56(9:56/m) 134/144bpm 76cal 2.7/2.88/hr
2) 1m - 9:53(9:53/m) 138/145bpm 75cal 2.71/2.91/hr
3) 1m - 10:07(10:07/m) 147/160bpm 82cal 2.65/2.87/hr
4) 1m - 10:04(10:04/m) 147/155bpm 80cal 2.66/2.86/hr
5) 1m - 10:14(10:14/m) 150/164bpm 82cal 2.62/2.77/hr
6) 1m - 10:18(10:18/m) 148/162bpm 76cal 2.61/2.88/hr
7) 1m - 10:11(10:11/m) 148/157bpm 75cal 2.63/2.89/hr
8) 1m - 10:33(10:33/m) 153/160bpm 84cal 2.54/2.74/hr
9) 1m - 10:05(10:05/m) 147/159bpm 62cal 2.66/2.92/hr
10) 1m - 10:06(10:06/m) 152/157bpm 77cal 2.66/2.78/hr
11) 1m - 10:05(10:05/m) 153/162bpm 76cal 2.66/2.88/hr
12) 1m - 10:07(10:07/m) 151/163bpm 67cal 2.65/2.82/hr
13) 1m - 10:00(10:00/m) 151/160bpm 63cal 2.68/2.79/hr
14) 1m - 9:55(9:55/m) 151/159bpm 66cal 2.7/2.88/hr
15) 1m - 10:08(10:08/m) 154/161bpm 70cal 2.65/2.78/hr
16) 1m - 9:49(9:49/m) 153/163bpm 66cal 2.73/3.03/hr
17) 1m - 10:07(10:07/m) 157/166bpm 78cal 2.65/2.91/hr
18) 1m - 9:46(9:46/m) 158/163bpm 77cal 2.75/2.95/hr
19) 0.67m - 6:05(9:01/m) 158/163bpm 47cal 2.97/3.19/hr
9:56 9:53 10:07 10:04 10:14 10:18 10:11 10:33 10:05 10:06 10:05 10:07 10:00 9:55 10:08 9:49 10:07 9:46 6:05
hurricanehamlyn
Sprint finish :-)
piggysquealer
Great race, well done! Yeehah indeed! :-)
FlynnagunII
Awww - they weren't there just for me Louise!!! Great run, and as always lovely to see you x
gingerwand
Great effort, well done.
Phil-A
Great run, well done. Way too far for me.
EO
Well done, great running and glad you enjoyed it! x
anthonyj89
Well done! The hills didn't seem to affect your pace at all.
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Pace

3% 52% 35% 9% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 5:02 5:02 10:04 127 88-140 1278 175 172-184 6/2
1.00 9:55 4:53 9:47 137 131-143 1340 172 168-176 2/8
1.50 14:58 5:03 10:06 141 134-145 1423 169 166-174 5/0
2.00 19:49 4:51 9:42 135 122-142 1309 170 164-176 0/20
2.50 25:00 5:11 10:22 148 135-159 1534 165 162-170 16/2
3.00 29:56 4:57 9:53 147 135-156 1454 168 164-176 8/13
3.50 35:00 5:03 10:07 148 142-154 1497 165 162-168 2/4
4.00 40:01 5:01 10:02 146 132-157 1465 168 160-174 6/14
4.50 45:11 5:10 10:20 154 144-163 1591 166 162-172 11/2
5.00 50:14 5:03 10:06 146 137-156 1473 171 164-176 4/13
5.50 55:22 5:09 10:18 145 132-155 1492 167 164-172 1/6
6.00 1:00:31 5:09 10:17 150 138-162 1543 167 162-176 12/12
6.50 1:05:29 4:59 9:57 146 137-153 1453 168 166-176 5/6
7.00 1:10:42 5:13 10:25 150 143-156 1564 167 164-170 3/1
7.50 1:16:07 5:24 10:49 152 140-160 1644 163 160-168 13/2
8.00 1:21:15 5:08 10:17 153 146-158 1572 164 160-170 13/1
8.50 1:26:19 5:04 10:07 145 136-159 1468 170 164-176 7/21
9.00 1:31:20 5:01 10:02 150 143-155 1504 170 166-174 0/2
9.50 1:36:22 5:02 10:05 151 138-154 1522 170 166-174 14/0
10.00 1:41:26 5:04 10:08 152 150-157 1539 168 166-170 7/1
10.50 1:46:25 4:59 9:59 152 148-154 1517 169 166-174 1/3
11.00 1:51:30 5:05 10:10 155 147-162 1576 170 168-174 15/6
11.50 1:56:25 4:55 9:50 147 136-153 1445 172 168-176 0/14
12.00 2:01:37 5:12 10:23 155 144-163 1610 171 166-174 17/2
12.50 2:06:33 4:57 9:54 151 145-158 1494 170 166-174 0/11
13.00 2:11:38 5:04 10:08 150 144-159 1521 168 164-174 6/12
13.50 2:16:32 4:55 9:49 148 139-155 1453 171 166-176 2/12
14.00 2:21:33 5:01 10:02 154 145-158 1546 172 168-176 7/7
14.50 2:26:38 5:05 10:11 153 148-157 1557 169 168-172 6/2
15.00 2:31:41 5:02 10:04 155 145-161 1561 168 164-174 9/6
15.50 2:36:30 4:49 9:38 150 138-158 1444 171 166-174 2/16
16.00 2:41:30 5:00 10:00 156 148-162 1560 169 164-174 17/4
16.50 2:46:35 5:05 10:10 156 148-166 1586 170 164-174 9/6
17.00 2:51:38 5:03 10:06 157 156-161 1586 169 164-176 9/1
17.50 2:56:35 4:57 9:54 156 149-160 1544 171 166-174 6/3
18.00 3:01:24 4:49 9:38 159 155-162 1532 173 170-174 5/1
18.50 3:05:55 4:32 9:04 158 153-162 1431 173 168-176 1/14
18.67 3:07:28 1:33 8:55 160 156-162 1427 173 168-174 4/0

Heart

150/166max
  • Show Beats/Mile

Elevation

Asc 42m, Range 53m, Flat prediction 3:05:19
Elevation Graph
Biggest Climbs (m) Min/mi
31 2.4% 10:38
23 1.6% 10:08
21 2.4% 10:11
21 5.3% 10:51
18 2.0% 10:18
17 3.0% 9:47
See your biggest climbs

Cadence

169 (184 max) Stride Length: 95cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 169 18.7 3:07:28 10:02
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:09 8:39 42.46% More
800m 4:27 8:56 45.25% More
1km 5:35 9:00 46.83% More
Mile 9:11 9:11 48.47% More
5k 30:17 9:45 51.35% More
5 miles 49:15 9:51 51.52% More
10k 1:01:20 9:52 51.79% More
10 miles 1:39:26 9:57 52.51% More
Half 2:11:18 10:01 52.22% More

Predictions

Dist Time Per Mile WAVA
1M 8:25 8:25 52.87
5km 28:01 9:01 55.50
5M 46:23 9:17 54.70
10km 58:24 9:24 54.39
10M 1:36:43 9:40 53.98
Half 2:08:46 9:50 52.89
20M 3:21:39 10:05 53.00
Mara 4:28:29 10:15 52.62

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