Sat 16th Mar 2019 at 10:00am by Hills of Death (HOD)

Run > Cross Country

Ashridge Boundary Run

v windy
cold

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Time
3:01:04
Miles
16.32
Min/mi
11:06
Pacing
69%
WAVA
44.58
Stride(cm)
93
Cals
1331
Cadence
157
BPM
139
%MHR
75.5
B/mi
1542
Asc(m)
532
Hillscore
45
Surface
Mixed

Notes & Comments

Ashridge Boundary Run brutal cunt of a XC.

9:18 8:53 10:16 9:55 9:15 9:29 11:46 10:33 10:43 13:14 10:21 12:58 14:00 15:16 12:58 9:13 2:56

Pace

29%

12%

38%

18%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:51	4:51	9:41	121 62-152	1172	178 164-202	7/25
1.00	9:18	4:27	8:54	134 122-142	1193	175 170-180	9/13
1.50	13:26	4:08	8:16	129 114-138	1067	174 168-194	1/11
2.00	18:11	4:45	9:29	135 122-142	1281	175 156-248	1/23
2.50	23:41	5:30	11:00	149 136-156	1639	162 108-178	36/29
3.00	28:27	4:46	9:33	148 143-155	1412	162 106-178	16/4
3.50	33:44	5:17	10:34	143 128-154	1510	162 108-220	23/20
4.00	38:22	4:39	9:17	148 134-160	1374	171 134-184	15/8
4.50	43:04	4:41	9:23	151 139-160	1417	170 158-188	5/13
5.00	47:37	4:34	9:07	158 155-162	1441	169 162-180	3/6
5.50	52:21	4:44	9:28	150 134-165	1421	167 120-180	9/13
6.00	57:06	4:44	9:29	147 133-161	1394	164 118-190	12/20
6.50	1:03:42	6:36	13:11	138 118-152	1820	146 96-194	31/37
7.00	1:08:52	5:10	10:21	137 112-153	1417	156 86-174	10/0
7.50	1:13:41	4:49	9:39	145 134-151	1399	166 106-172	3/28
8.00	1:19:25	5:43	11:26	141 116-157	1613	149 114-176	7/1
8.50	1:24:14	4:50	9:39	139 121-148	1342	167 134-174	11/0
9.00	1:30:07	5:53	11:46	134 116-148	1576	150 114-178	17/1
9.50	1:36:47	6:40	13:20	139 121-152	1852	143 92-180	27/0
10.00	1:43:22	6:35	13:10	140 118-155	1843	146 108-174	26/2
10.50	1:48:48	5:26	10:52	140 129-149	1522	153 64-180	15/13
11.00	1:53:43	4:55	9:49	145 141-149	1425	167 134-170	14/4
11.50	2:00:59	7:17	14:34	138 121-151	2009	156 78-226	18/58
12.00	2:06:40	5:41	11:22	140 126-150	1591	154 92-182	4/19
12.50	2:11:31	4:51	9:41	141 133-148	1366	166 114-176	8/7
13.00	2:20:41	9:10	18:20	131 117-144	2402	126 86-182	42/0
13.50	2:27:56	7:15	14:30	134 119-150	1943	141 78-186	25/28
14.00	2:35:57	8:01	16:02	134 126-147	2149	136 72-194	40/21
14.50	2:42:28	6:31	13:02	139 125-151	1812	146 98-172	24/29
15.00	2:48:55	6:27	12:53	138 126-156	1778	149 96-170	30/4
15.50	2:53:25	4:30	9:01	125 117-134	1126	171 168-174	7/24
16.00	2:58:08	4:43	9:27	138 130-146	1304	169 168-174	9/6
16.32	3:01:04	2:56	9:07	138 124-145	1259	170 168-172	3/9

Heart

139/165max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 532m, Range 121m, Flat prediction 2:51:17

Elevation Graph

Biggest Climbs (m)	Min/mi
89 2.6%	12:07
67 6.9%	14:59
55 8.0%	16:06
44 2.5%	10:36
33 3.9%	9:56
26 4.1%	15:49
See your biggest climbs

Cadence

157 (248 max) Stride Length: 93cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	76.7	170	14.2	2:18:53	9:47
Walk	23.3	116	2.1	42:07	19:49
Still	0.0	-	-	4	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:54	7:39	42.84%	More
800m	3:56	7:55	48.42%	More
1km	4:54	7:54	50.62%	More
Mile	8:14	8:14	51.31%	More
5k	28:58	9:19	49.64%	More
5 miles	47:10	9:26	49.62%	More
10k	59:09	9:31	49.40%	More
10 miles	1:42:58	10:18	46.88%	More
Half	2:22:30	10:53	44.82%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:25	8:25	50.22
5km	29:16	9:25	49.13
5M	49:22	9:52	47.40
10km	1:02:40	10:05	46.62
10M	1:45:43	10:34	45.67
Half	2:22:13	10:51	44.56
20M	3:46:24	11:19	44.36
Mara	5:04:35	11:38	43.96

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