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- cold
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Time
3:12:14
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Miles 18.66
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Min/mi 10:18
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Pacing
95%
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WAVA
48.82
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Stride(cm)
98
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Cals
2183
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Cadence
160
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Asc(m)
42
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Hillscore
23
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Surface
Road
Notes & Comments
3 comments
Stamford 30K.
Very pleased with how this race went.
Last two miles was hard but I didn't have any lows during the run.
Ran with Claire B, Sharon, Sophie, Rowena, Mark and Bill.
Bring on Ashby :/
Split Summary
===
1) 1m - 10:27(10:27/m) 117cal 5.74/0mph
2) 1m - 10:17(10:17/m) 117cal 5.83/0mph
3) 1m - 10:31(10:31/m) 118cal 5.7/0mph
4) 1m - 10:13(10:13/m) 117cal 5.88/0mph
5) 1m - 10:16(10:16/m) 116cal 5.85/0mph
6) 1m - 10:24(10:24/m) 117cal 5.77/0mph
7) 1m - 10:29(10:29/m) 118cal 5.72/0mph
8) 1m - 10:32(10:32/m) 117cal 5.69/0mph
9) 1m - 10:21(10:21/m) 118cal 5.79/0mph
10) 1m - 10:16(10:16/m) 117cal 5.85/0mph
11) 1m - 10:23(10:23/m) 118cal 5.78/0mph
12) 1m - 10:19(10:19/m) 117cal 5.81/0mph
13) 1m - 10:16(10:16/m) 117cal 5.85/0mph
14) 1m - 10:17(10:17/m) 117cal 5.83/0mph
15) 1m - 10:41(10:41/m) 118cal 5.61/0mph
16) 1m - 10:09(10:09/m) 116cal 5.91/0mph
17) 1m - 10:22(10:22/m) 118cal 5.79/0mph
18) 1m - 10:10(10:10/m) 117cal 5.9/0mph
19) 0.66m - 5:50(8:50/m) 73cal 6.79/0mph
Very pleased with how this race went.
Last two miles was hard but I didn't have any lows during the run.
Ran with Claire B, Sharon, Sophie, Rowena, Mark and Bill.
Bring on Ashby :/
Split Summary
===
1) 1m - 10:27(10:27/m) 117cal 5.74/0mph
2) 1m - 10:17(10:17/m) 117cal 5.83/0mph
3) 1m - 10:31(10:31/m) 118cal 5.7/0mph
4) 1m - 10:13(10:13/m) 117cal 5.88/0mph
5) 1m - 10:16(10:16/m) 116cal 5.85/0mph
6) 1m - 10:24(10:24/m) 117cal 5.77/0mph
7) 1m - 10:29(10:29/m) 118cal 5.72/0mph
8) 1m - 10:32(10:32/m) 117cal 5.69/0mph
9) 1m - 10:21(10:21/m) 118cal 5.79/0mph
10) 1m - 10:16(10:16/m) 117cal 5.85/0mph
11) 1m - 10:23(10:23/m) 118cal 5.78/0mph
12) 1m - 10:19(10:19/m) 117cal 5.81/0mph
13) 1m - 10:16(10:16/m) 117cal 5.85/0mph
14) 1m - 10:17(10:17/m) 117cal 5.83/0mph
15) 1m - 10:41(10:41/m) 118cal 5.61/0mph
16) 1m - 10:09(10:09/m) 116cal 5.91/0mph
17) 1m - 10:22(10:22/m) 118cal 5.79/0mph
18) 1m - 10:10(10:10/m) 117cal 5.9/0mph
19) 0.66m - 5:50(8:50/m) 73cal 6.79/0mph
10:27 10:17 10:31 10:13 10:16 10:24 10:29 10:32 10:21 10:16 10:23 10:19 10:16 10:17 10:41 10:09 10:22 10:10 5:50
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.50 | 5:13 | 5:13 | 10:27 | 160 160-160 | 6/1 |
1.00 | 10:28 | 5:15 | 10:29 | 160 160-160 | 1/7 |
1.50 | 15:40 | 5:12 | 10:24 | 160 160-160 | 6/0 |
2.00 | 20:45 | 5:05 | 10:10 | 160 160-160 | 0/20 |
2.50 | 26:09 | 5:24 | 10:48 | 160 160-160 | 17/3 |
3.00 | 31:16 | 5:07 | 10:13 | 160 160-160 | 8/12 |
3.50 | 36:25 | 5:09 | 10:18 | 160 160-160 | 3/3 |
4.00 | 41:29 | 5:04 | 10:09 | 160 160-160 | 4/13 |
4.50 | 46:40 | 5:11 | 10:21 | 160 160-160 | 10/2 |
5.00 | 51:45 | 5:05 | 10:10 | 160 160-160 | 4/13 |
5.50 | 56:58 | 5:13 | 10:26 | 160 160-160 | 2/7 |
6.00 | 1:02:07 | 5:09 | 10:19 | 160 160-160 | 12/11 |
6.50 | 1:07:23 | 5:15 | 10:31 | 160 160-160 | 4/6 |
7.00 | 1:12:37 | 5:14 | 10:28 | 160 160-160 | 4/1 |
7.50 | 1:17:59 | 5:22 | 10:45 | 160 160-160 | 13/0 |
8.00 | 1:23:09 | 5:10 | 10:20 | 160 160-160 | 14/1 |
8.50 | 1:28:23 | 5:14 | 10:29 | 160 160-160 | 5/21 |
9.00 | 1:33:30 | 5:07 | 10:14 | 160 160-160 | 1/2 |
9.50 | 1:38:39 | 5:09 | 10:17 | 160 160-160 | 14/0 |
10.00 | 1:43:46 | 5:07 | 10:15 | 160 160-160 | 6/1 |
10.50 | 1:48:52 | 5:06 | 10:12 | 160 160-160 | 1/4 |
11.00 | 1:54:09 | 5:17 | 10:34 | 160 160-160 | 10/7 |
11.50 | 1:59:11 | 5:02 | 10:04 | 160 160-160 | 1/7 |
12.00 | 2:04:30 | 5:19 | 10:38 | 160 160-160 | 7/7 |
12.50 | 2:09:36 | 5:06 | 10:12 | 160 160-160 | 2/10 |
13.00 | 2:14:45 | 5:10 | 10:19 | 160 160-160 | 0/13 |
13.50 | 2:19:48 | 5:03 | 10:06 | 160 160-160 | 7/6 |
14.00 | 2:25:02 | 5:14 | 10:27 | 160 160-160 | 6/10 |
14.50 | 2:30:27 | 5:25 | 10:50 | 160 160-160 | 4/4 |
15.00 | 2:35:43 | 5:16 | 10:32 | 160 160-160 | 7/7 |
15.50 | 2:40:41 | 4:59 | 9:57 | 160 160-160 | 2/12 |
16.00 | 2:45:52 | 5:11 | 10:22 | 160 160-160 | 17/3 |
16.50 | 2:51:02 | 5:10 | 10:20 | 160 160-160 | 3/15 |
17.00 | 2:56:14 | 5:12 | 10:24 | 160 160-160 | 16/1 |
17.50 | 3:01:21 | 5:06 | 10:13 | 160 160-160 | 4/5 |
18.00 | 3:06:25 | 5:04 | 10:08 | 160 160-160 | 5/1 |
18.50 | 3:11:02 | 4:37 | 9:15 | 160 160-160 | 1/9 |
18.65 | 3:12:12 | 1:10 | 7:40 | 160 160-160 | 3/3 |
Elevation
Asc 42m,
Range 53m, Flat prediction 3:11:04
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
32 2.5% | 10:37 |
23 1.4% | 10:17 |
22 4.9% | 10:56 |
22 2.3% | 10:29 |
17 2.8% | 10:44 |
17 3.7% | 11:07 |
See your biggest climbs |
Cadence
160 (160 max)
Stride Length: 98cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 100.0 | 160 | 18.7 | 3:12:12 | 10:18 |
Walk | 0.0 | 0 | 0 | 0 | NAN:00:00 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:39 | 8:39 | 48.75 |
5km | 28:45 | 9:15 | 51.25 |
5M | 47:36 | 9:31 | 50.07 |
10km | 59:56 | 9:39 | 49.58 |
10M | 1:39:14 | 9:55 | 49.38 |
Half | 2:12:07 | 10:05 | 48.47 |
20M | 3:26:54 | 10:21 | 48.81 |
Mara | 4:35:28 | 10:31 | 48.63 |
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Brilliant running you are doing realy well.
Thanks Trotters and Lollepop. Couldnt do it without all you support!! xx
Well done, super run, bring on Ashby indeed!