Sun 24th Jan 2016 at 11:00am by Hills of Death (HOD)

Run > Long Run

Folksworth 15

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Time
2:17:05
Miles
15.00
Min/mi
9:08
Pacing
91%
WAVA
52.47
Stride(cm)
103
Cals
1922
Cadence
170
BPM
149
%MHR
81
B/mi
1362
Asc(m)
42
Hillscore
16
Surface
Road

hills

Notes & Comments

Folksworth 15 felt OK hills messed me up second time around

8:56 9:03 9:29 9:04 9:04 8:45 9:10 8:44 9:01 9:43 9:58 9:05 9:05 9:03 8:54

Pace

35%

56%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:26	4:26	8:53	127 107-131	1128	176 172-180	0/6
1.00	8:56	4:29	8:58	134 129-140	1202	176 170-180	6/1
1.50	13:32	4:37	9:14	139 136-142	1283	174 172-180	12/0
2.00	17:59	4:27	8:53	135 123-148	1200	172 168-178	7/24
2.50	22:28	4:29	8:57	140 135-146	1254	172 168-176	2/1
3.00	27:27	5:00	9:59	147 142-154	1468	172 168-178	28/0
3.50	31:56	4:28	8:57	146 143-149	1306	171 168-174	2/1
4.00	36:32	4:36	9:12	144 142-146	1326	172 168-176	1/3
4.50	41:04	4:32	9:05	145 138-151	1317	172 170-180	5/0
5.00	45:36	4:32	9:03	146 141-150	1322	171 168-174	2/1
5.50	49:59	4:24	8:47	141 138-145	1239	170 166-174	0/9
6.00	54:21	4:22	8:43	138 133-142	1203	170 166-180	0/21
6.50	59:07	4:46	9:33	149 139-154	1422	173 166-180	20/1
7.00	1:03:32	4:24	8:49	149 144-152	1313	172 168-178	1/5
7.50	1:07:55	4:23	8:46	147 143-155	1288	172 168-176	2/10
8.00	1:12:15	4:21	8:42	149 144-156	1295	171 168-176	2/12
8.50	1:16:44	4:29	8:58	149 146-152	1335	171 168-174	3/2
9.00	1:21:16	4:32	9:05	153 148-161	1389	173 170-174	7/0
9.50	1:26:33	5:17	10:33	153 141-162	1615	163 118-176	19/0
10.00	1:31:00	4:27	8:53	151 138-160	1341	171 168-174	3/24
10.50	1:35:39	4:39	9:18	162 152-170	1506	172 168-178	6/1
11.00	1:40:57	5:18	10:37	151 142-158	1602	162 104-192	22/0
11.50	1:45:26	4:29	8:58	157 155-159	1408	169 166-174	1/4
12.00	1:50:02	4:36	9:13	154 150-159	1418	171 168-174	1/2
12.50	1:54:39	4:37	9:14	158 155-160	1458	173 170-176	6/0
13.00	1:59:07	4:28	8:56	158 154-163	1412	170 168-176	0/5
13.50	2:03:35	4:28	8:55	156 152-162	1392	169 166-172	0/9
14.00	2:08:11	4:36	9:12	167 161-175	1537	171 168-174	0/18
14.50	2:13:22	5:11	10:22	157 139-173	1626	158 110-178	23/1
14.94	2:17:04	3:42	8:23	165 159-172	1383	173 168-190	0/5

Heart

149/175max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 39m, Flat prediction 2:13:30

Elevation Graph

Biggest Climbs (m)	Min/mi
30 1.9%	9:58
30 1.5%	9:22
28 1.4%	9:10
28 1.6%	9:46
23 3.4%	9:11
23 5.7%	11:10
See your biggest climbs

Cadence

170 (192 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.4	171	14.8	2:14:51	9:06
Walk	1.6	121	0.1	2:13	16:54

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:03	8:14	38.95%	More
800m	4:10	8:23	44.50%	More
1km	5:17	8:30	45.84%	More
Mile	8:42	8:42	47.49%	More
5k	27:36	8:53	50.91%	More
5 miles	44:41	8:56	51.12%	More
10k	55:57	9:00	50.95%	More
10 miles	1:30:59	9:06	51.74%	More
Half	2:00:00	9:10	51.89%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:00	7:00	59.02
5km	24:18	7:49	57.82
5M	41:00	8:12	55.71
10km	52:03	8:23	54.77
10M	1:27:48	8:47	53.62
Half	1:58:08	9:01	52.30
20M	3:08:03	9:24	52.06
Mara	4:12:59	9:39	51.61

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