Sat 15th Sep 2018 at 6:00pm by Hills of Death (HOD)

Run > Long Run

Round Norfolk Relay stage 9

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Time
2:28:25
Miles
16.60
Min/mi
8:56
Pacing
92%
WAVA
55.41
Stride(cm)
105
Cals
1910
Cadence
172
BPM
150
%MHR
81.7
B/mi
1344
Asc(m)
149
Hillscore
1
Surface
Road

Notes & Comments

Leg 9 Round Norfolk Horsey to Belton tough one

8:35 8:53 8:45 9:00 8:35 8:56 8:30 8:47 8:49 8:37 8:49 9:48 8:59 9:38 3:14 9:12 9:16 2:03

Pace

30%

66%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:20	4:20	8:39	131 73-151	1134	176 120-184	0/1
1.00	8:36	4:16	8:32	144 137-152	1230	175 172-178	2/1
1.50	12:54	4:18	8:36	145 141-149	1248	174 172-176	3/2
2.00	17:28	4:34	9:08	146 141-153	1334	172 166-176	11/2
2.50	21:54	4:26	8:53	143 134-152	1270	169 164-176	6/6
3.00	26:14	4:19	8:39	143 137-146	1237	168 164-172	1/4
3.50	30:51	4:37	9:15	144 136-150	1332	167 110-172	9/1
4.00	35:15	4:23	8:47	146 137-150	1282	168 166-172	5/3
4.50	39:31	4:16	8:32	147 141-151	1254	169 166-174	3/9
5.00	43:49	4:19	8:38	149 144-155	1285	171 166-178	5/6
5.50	48:22	4:32	9:04	151 148-154	1370	172 166-176	6/1
6.00	52:45	4:23	8:46	150 145-154	1315	170 166-176	5/5
6.50	57:01	4:16	8:33	150 146-156	1282	169 166-172	2/7
7.00	1:01:15	4:14	8:28	151 149-154	1278	171 168-176	2/5
7.50	1:05:42	4:27	8:54	153 148-157	1361	173 166-182	9/1
8.00	1:10:02	4:20	8:40	151 145-155	1309	171 166-176	7/10
8.50	1:14:30	4:28	8:57	150 142-161	1341	172 166-176	1/10
9.00	1:18:51	4:21	8:41	152 149-155	1321	171 168-178	1/4
9.50	1:23:07	4:16	8:32	154 149-160	1315	173 168-184	2/2
10.00	1:27:27	4:20	8:40	157 150-173	1361	173 120-182	3/2
10.50	1:31:48	4:21	8:42	155 151-159	1349	171 168-178	4/4
11.00	1:36:16	4:28	8:56	155 150-162	1384	172 168-178	2/2
11.50	1:41:09	4:53	9:47	153 141-159	1496	173 166-178	6/4
12.00	1:46:04	4:55	9:49	148 138-155	1454	174 166-180	2/6
12.50	1:50:36	4:32	9:05	157 148-179	1425	173 168-180	4/4
13.00	1:55:04	4:28	8:55	154 146-163	1374	171 168-174	2/1
13.50	2:00:04	5:00	10:00	151 144-157	1510	171 120-182	4/5
14.00	2:04:41	4:37	9:13	153 149-157	1411	172 168-180	13/4
14.50	2:09:17	4:36	9:12	154 151-158	1418	172 168-180	4/1
15.00	2:13:52	4:35	9:10	156 150-166	1431	171 168-176	2/8
15.50	2:18:31	4:39	9:18	159 152-174	1478	170 166-180	5/2
16.00	2:23:09	4:38	9:15	161 152-175	1490	172 166-180	4/4
16.50	2:27:43	4:35	9:09	155 151-158	1419	173 168-178	4/1
16.57	2:28:19	36	8:20	157 156-158	1308	175 174-176	0/1

Heart

150/179max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 149m, Range 20m, Flat prediction 2:28:21

Elevation Graph

Biggest Climbs (m)	Min/mi
11 1.0%	9:03
See your biggest climbs

Cadence

172 (184 max) Stride Length: 105cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.4	171	16.5	2:27:23	8:55
Walk	0.6	118	0	56	24:39

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:03	8:16	39.63%	More
800m	4:10	8:23	45.70%	More
1km	5:14	8:25	47.44%	More
Mile	8:29	8:29	49.84%	More
5k	26:54	8:39	53.47%	More
5 miles	43:25	8:41	53.89%	More
10k	53:59	8:41	54.12%	More
10 miles	1:27:24	8:44	55.23%	More
Half	1:56:01	8:51	55.05%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:47	6:47	62.31
5km	23:33	7:35	61.06
5M	39:43	7:57	58.92
10km	50:25	8:07	57.95
10M	1:25:03	8:30	56.76
Half	1:54:25	8:44	55.39
20M	3:02:08	9:06	55.14
Mara	4:05:03	9:21	54.64

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