Sun 22nd Mar 2015 at 10:00am by the hickmanator

Run > Race

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Time
1:53:24
Miles
13.14
Min/mi
8:38
Pacing
90%
WAVA
59.04
Stride(cm)
113
Cals
1536
Cadence
166
BPM
154
%MHR
89.3
B/mi
1325
Asc(m)
42
Hillscore
7
Surface
Road

Notes & Comments

stafford half, steady 9min til 10 then quick. torq gels @ 5 & 9 (caffeine) no water stops
===
1) 1m - 9:18(9:18/m) 134/145bpm 109cal 2.89/3.25/hr
2) 1m - 9:16(9:16/m) 142/149bpm 115cal 2.9/3.17/hr
3) 1m - 9:00(9:00/m) 140/149bpm 105cal 2.98/3.22/hr
4) 1m - 8:55(8:55/m) 145/153bpm 113cal 3.01/3.25/hr
5) 1m - 9:08(9:08/m) 147/155bpm 118cal 2.94/3.18/hr
6) 1m - 9:09(9:09/m) 149/159bpm 117cal 2.93/3.26/hr
7) 1m - 9:00(9:00/m) 151/157bpm 119cal 2.98/3.12/hr
8) 1m - 8:47(8:47/m) 154/159bpm 120cal 3.06/3.3/hr
9) 1m - 8:42(8:42/m) 158/165bpm 123cal 3.08/3.29/hr
10) 1m - 8:52(8:52/m) 160/167bpm 127cal 3.03/3.34/hr
11) 1m - 7:33(7:33/m) 168/171bpm 116cal 3.55/3.89/hr
12) 1m - 7:34(7:34/m) 172/177bpm 120cal 3.54/3.79/hr
13) 1m - 7:16(7:16/m) 176/183bpm 119cal 3.69/3.93/hr
14) 0.14m - 55(6:38/m) 153/156bpm 15cal 4.05/7.14/hr

9:18 9:16 9:00 8:55 9:08 9:09 9:00 8:47 8:42 8:52 7:33 7:34 7:16 55

Pace

27%

45%

23%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:34	4:34	9:08	129 115-136	1179	157 150-162	3/7
1.00	9:18	4:44	9:27	139 134-144	1314	160 156-166	6/2
1.50	14:03	4:45	9:30	144 139-148	1369	160 158-162	14/0
2.00	18:33	4:30	9:01	139 131-147	1253	160 158-162	2/13
2.50	23:06	4:33	9:05	140 135-145	1273	160 158-164	8/3
3.00	27:33	4:27	8:54	141 135-149	1255	160 156-164	3/12
3.50	31:58	4:26	8:51	144 140-148	1274	160 150-166	4/2
4.00	36:28	4:30	9:00	146 142-153	1313	161 158-164	0/3
4.50	40:52	4:24	8:47	145 143-148	1274	161 158-164	4/4
5.00	45:36	4:45	9:29	149 145-155	1414	161 158-164	16/3
5.50	50:17	4:40	9:21	152 145-159	1420	161 158-166	7/9
6.00	54:45	4:28	8:56	146 139-150	1305	162 156-164	0/11
6.50	59:14	4:30	8:59	150 143-156	1348	163 160-176	8/6
7.00	1:03:45	4:30	9:00	152 149-156	1368	163 160-166	10/2
7.50	1:08:11	4:26	8:52	155 151-159	1375	164 162-170	5/5
8.00	1:12:31	4:21	8:41	154 152-156	1337	166 164-168	2/6
8.50	1:16:49	4:17	8:35	158 152-164	1356	165 164-168	3/2
9.00	1:21:13	4:25	8:49	157 153-165	1385	165 158-168	5/1
9.50	1:25:31	4:17	8:35	157 152-162	1347	167 160-170	2/7
10.00	1:30:05	4:34	9:09	163 158-167	1490	166 162-170	15/0
10.50	1:34:07	4:02	8:04	167 161-170	1348	170 160-178	4/9
11.00	1:37:38	3:31	7:03	169 166-171	1190	177 166-184	0/13
11.50	1:41:20	3:41	7:22	172 169-175	1268	175 172-178	3/6
12.00	1:45:13	3:53	7:46	172 170-174	1336	174 160-178	3/9
12.50	1:48:50	3:37	7:14	177 172-181	1281	177 162-202	3/0
13.00	1:52:29	3:39	7:18	174 152-183	1271	176 168-182	5/1
13.14	1:53:24	55	6:39	155 151-156	1031	185 174-230	2/0

Heart

154/183max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 34m, Flat prediction 1:52:02

Elevation Graph

Biggest Climbs (m)	Min/mi
27 3.7%	9:58
23 1.9%	8:28
22 1.8%	9:30
See your biggest climbs

Cadence

166 (230 max) Stride Length: 113cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	165	13.1	1:53:24	8:38
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:43	6:53	49.23%	More
800m	3:28	6:58	57.38%	More
1km	4:23	7:03	59.15%	More
Mile	7:09	7:09	61.46%	More
5k	23:02	7:25	65.00%	More
5 miles	39:42	7:56	61.46%	More
10k	50:20	8:06	60.55%	More
10 miles	1:24:37	8:28	59.58%	More
Half	1:53:03	8:38	59.02%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:24	7:24	59.41
5km	24:35	7:55	60.88
5M	40:43	8:09	59.92
10km	51:16	8:15	59.46
10M	1:24:54	8:29	59.38
Half	1:53:02	8:38	58.58
20M	2:57:01	8:51	59.27
Mara	3:55:40	9:00	59.36

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