Sun 14th Feb 2016 at 11:00am by Hills of Death (HOD)

Run > Long Run
  • windy
  • cold
  • Time
    2:50:56
  • Miles
    18.69
  • Min/mi
    9:09
  • Pacing
    93.1%
  • WAVA
    53.25
  • Stride(cm)
    101
  • Cals
    2327
  • Cadence
    174
  • BPM
    149
  • %MHR
    81.2
  • B/mi
    1367
  • Asc(m)
    42
  • Hillscore
    22
  • Surface
    Road

Notes & Comments

Stamford 30k
9:18 9:04 9:18 8:59 8:59 9:15 9:18 9:33 9:29 9:05 8:57 8:52 8:39 8:50 9:14 9:14 9:33 9:23 5:56

Pace

1% 8% 46% 44% 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 4:43 4:43 9:27 160 59-189 1511 185 178-196 6/1
1.00 9:18 4:34 9:09 141 121-174 1290 178 174-188 1/6
1.50 13:54 4:36 9:12 132 121-137 1213 179 172-184 6/2
2.00 18:22 4:29 8:57 127 122-138 1137 176 172-184 0/19
2.50 23:08 4:46 9:31 136 125-151 1295 177 170-186 16/1
3.00 27:40 4:32 9:04 133 123-146 1205 175 168-184 7/15
3.50 32:05 4:25 8:51 142 135-150 1256 178 172-188 1/5
4.00 36:39 4:34 9:07 137 124-148 1250 176 170-182 3/14
4.50 41:11 4:32 9:05 149 141-157 1353 177 174-180 15/1
5.00 45:38 4:26 8:53 140 131-149 1243 176 170-182 3/16
5.50 50:07 4:30 9:00 142 136-150 1277 174 170-182 3/7
6.00 54:53 4:45 9:30 144 131-154 1369 172 168-178 15/6
6.50 59:28 4:35 9:11 140 132-147 1285 173 166-180 1/10
7.00 1:04:10 4:42 9:24 144 139-147 1355 172 166-176 6/0
7.50 1:09:03 4:53 9:45 146 139-152 1424 172 166-178 9/2
8.00 1:13:43 4:40 9:21 147 141-151 1374 171 168-176 17/1
8.50 1:18:38 4:55 9:49 137 130-153 1345 170 118-176 0/20
9.00 1:23:13 4:35 9:10 146 140-154 1337 172 166-178 4/3
9.50 1:27:50 4:38 9:15 147 140-151 1361 172 168-176 17/0
10.00 1:32:17 4:27 8:54 151 145-157 1344 173 170-178 9/3
10.50 1:36:37 4:19 8:39 155 152-157 1340 173 168-178 2/5
11.00 1:41:14 4:37 9:15 154 145-161 1424 173 170-180 9/8
11.50 1:45:31 4:16 8:33 151 145-160 1291 171 168-176 1/7
12.00 1:50:06 4:35 9:10 157 145-164 1440 173 168-182 7/7
12.50 1:54:19 4:13 8:26 158 150-163 1333 172 166-182 3/10
13.00 1:58:45 4:26 8:52 157 153-163 1392 172 168-178 0/13
13.50 2:03:05 4:20 8:41 157 153-163 1363 172 168-176 7/2
14.00 2:07:34 4:29 8:58 159 152-165 1427 174 168-178 6/15
14.50 2:12:11 4:37 9:14 160 156-163 1476 174 170-176 2/6
15.00 2:16:49 4:37 9:15 159 150-164 1470 173 166-176 9/7
15.50 2:21:11 4:22 8:44 156 150-164 1362 171 168-178 2/12
16.00 2:26:03 4:52 9:45 158 151-168 1540 169 118-180 18/4
16.50 2:30:52 4:49 9:39 159 153-162 1534 172 168-178 3/15
17.00 2:35:36 4:44 9:28 160 154-163 1515 171 166-176 16/0
17.50 2:40:25 4:48 9:36 158 152-164 1518 171 166-176 2/6
18.00 2:45:00 4:35 9:10 161 156-167 1477 172 168-178 6/1
18.50 2:49:26 4:26 8:52 161 155-165 1428 171 166-178 2/11
18.68 2:50:55 1:29 8:04 166 162-172 1340 172 166-176 3/1

Heart

149/189max
  • Show Beats/Mile

Elevation

Asc 42m, Range 53m, Flat prediction 2:48:01
Elevation Graph
Biggest Climbs (m) Min/mi
32 2.8% 9:45
22 2.1% 9:46
22 5.3% 9:35
18 2.0% 9:29
18 3.5% 9:24
18 3.3% 9:18
See your biggest climbs

Cadence

174 (196 max) Stride Length: 101cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.6 173 18.6 2:50:16 9:08
Walk 0.4 119 0 39 17:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:04 8:19 38.61% More
800m 4:11 8:24 44.43% More
1km 5:15 8:26 46.19% More
Mile 8:37 8:37 47.97% More
5k 27:16 8:46 51.54% More
5 miles 44:11 8:50 51.70% More
10k 55:07 8:52 51.72% More
10 miles 1:30:37 9:04 51.95% More
Half 1:58:57 9:05 52.34% More

Predictions

Dist Time Per Mile WAVA
1M 6:51 6:51 60.31
5km 23:48 7:40 59.03
5M 40:09 8:02 56.89
10km 50:58 8:12 55.93
10M 1:25:59 8:36 54.75
Half 1:55:41 8:50 53.41
20M 3:04:08 9:12 53.17
Mara 4:07:45 9:27 52.70

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