Sun 20th Jan 2019 at 11:00am by Hills of Death (HOD)

Run > Long Run

Folksworth 15

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Time
2:16:32
Miles
15.00
Min/mi
9:06
Pacing
94.2%
WAVA
54.03
Stride(cm)
103
Cals
1574
Cadence
171
BPM
141
%MHR
76.6
B/mi
1282
Asc(m)
204
Hillscore
16
Surface
Road

Notes & Comments

Folksworth 15 easy

8:52 8:59 9:23 8:57 9:08 8:59 9:13 8:52 9:18 9:26 9:41 9:09 8:57 8:49 8:48

Pace

43%

48%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:21	4:21	8:43	120 95-128	1045	176 170-180	0/9
1.00	8:51	4:30	9:00	129 124-135	1161	175 170-180	6/1
1.50	13:23	4:31	9:03	133 120-139	1203	174 170-178	14/1
2.00	17:51	4:28	8:56	131 114-144	1171	171 168-176	9/25
2.50	22:18	4:27	8:54	135 129-140	1202	173 170-178	3/2
3.00	27:14	4:56	9:52	140 128-147	1381	171 166-174	29/0
3.50	31:36	4:23	8:45	137 130-140	1199	170 166-172	2/1
4.00	36:11	4:34	9:09	134 126-138	1226	171 168-180	2/4
4.50	40:45	4:34	9:09	138 135-140	1263	172 168-176	5/1
5.00	45:19	4:33	9:07	137 130-139	1248	171 168-176	3/2
5.50	49:48	4:30	9:00	135 132-138	1214	170 166-174	0/9
6.00	54:18	4:29	8:59	129 118-135	1158	169 166-172	0/22
6.50	59:03	4:45	9:30	142 129-151	1350	174 170-188	20/2
7.00	1:03:30	4:27	8:55	142 133-150	1265	171 166-178	2/6
7.50	1:08:01	4:31	9:01	136 130-145	1227	173 168-180	3/10
8.00	1:12:22	4:21	8:42	141 136-147	1227	172 168-176	2/12
8.50	1:16:56	4:34	9:08	140 136-141	1279	171 168-176	3/4
9.00	1:21:40	4:44	9:28	142 134-144	1345	171 168-174	6/0
9.50	1:26:43	5:03	10:06	144 140-149	1454	169 116-176	20/1
10.00	1:31:07	4:24	8:47	141 131-148	1239	173 168-176	4/25
10.50	1:35:48	4:41	9:23	146 142-151	1370	172 168-176	7/2
11.00	1:40:47	4:59	9:59	150 142-154	1497	170 162-174	22/0
11.50	1:45:18	4:31	9:02	150 147-152	1355	171 168-178	1/4
12.00	1:49:57	4:38	9:17	148 139-154	1373	164 110-174	2/3
12.50	1:54:29	4:32	9:05	152 147-154	1380	170 168-176	6/0
13.00	1:58:54	4:25	8:50	152 149-154	1342	170 168-172	0/6
13.50	2:03:19	4:24	8:49	151 147-153	1331	170 168-172	0/9
14.00	2:07:44	4:25	8:50	147 139-153	1298	171 166-174	0/19
14.50	2:12:43	4:59	9:58	155 152-157	1545	170 162-176	23/1
14.94	2:16:32	3:49	8:41	155 148-158	1345	173 170-180	1/6

Heart

141/158max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 204m, Range 39m, Flat prediction 2:13:22

Elevation Graph

Biggest Climbs (m)	Min/mi
30 1.5%	9:34
30 1.5%	9:15
28 1.3%	9:00
27 1.7%	9:47
23 2.8%	9:25
23 2.9%	10:02
See your biggest climbs

Cadence

171 (188 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	171	14.9	2:16:15	9:08
Walk	0.2	121	0	17	23:40

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:06	8:27	38.75%	More
800m	4:18	8:39	44.27%	More
1km	5:25	8:43	45.81%	More
Mile	8:45	8:45	48.27%	More
5k	27:52	8:58	51.60%	More
5 miles	45:07	9:01	51.87%	More
10k	56:16	9:03	51.93%	More
10 miles	1:31:07	9:07	52.99%	More
Half	1:59:42	9:08	53.35%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:58	6:58	60.67
5km	24:13	7:48	59.38
5M	40:50	8:10	57.31
10km	51:51	8:21	56.35
10M	1:27:27	8:45	55.21
Half	1:57:39	8:59	53.87
20M	3:07:17	9:22	53.62
Mara	4:11:59	9:37	53.14

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