Sun 23rd Feb 2020 at 11:00am by Hills of Death (HOD)

Run > General

Stamford 30K

windy
cold

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Time
2:56:58
Miles
18.68
Min/mi
9:28
Pacing
88%
WAVA
53.17
Stride(cm)
102
Cals
1893
Cadence
167
BPM
145
%MHR
78.9
B/mi
1375
Asc(m)
307
Hillscore
22
Surface
Road

Notes & Comments

Stamford 30k

9:00 8:47 9:19 9:14 9:31 9:59 9:32 10:03 9:47 9:24 9:42 9:33 9:25 9:41 9:40 9:58 9:25 9:02 5:55

Pace

58%

29%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:34	4:34	9:07	115 65-139	1049	172 120-182	7/3
1.00	9:00	4:26	8:52	135 130-139	1197	173 168-180	2/8
1.50	13:28	4:29	8:57	137 130-142	1226	170 166-176	6/3
2.00	17:47	4:19	8:37	135 127-141	1164	169 164-172	0/19
2.50	22:31	4:44	9:28	140 127-149	1326	170 166-176	17/2
3.00	27:06	4:35	9:09	139 129-148	1272	171 166-180	7/16
3.50	31:40	4:34	9:08	141 133-147	1288	167 164-172	3/5
4.00	36:19	4:39	9:19	141 133-149	1314	169 166-174	7/14
4.50	41:10	4:51	9:43	144 136-153	1399	164 114-174	14/3
5.00	45:50	4:39	9:19	137 127-147	1275	168 164-172	5/15
5.50	50:47	4:57	9:54	140 132-147	1386	163 114-176	2/7
6.00	55:49	5:02	10:04	135 100-151	1358	154 114-170	15/11
6.50	1:00:34	4:45	9:30	138 128-145	1311	168 162-170	4/9
7.00	1:05:21	4:47	9:35	141 137-145	1351	167 162-170	6/1
7.50	1:10:36	5:15	10:31	141 124-157	1482	160 120-172	16/2
8.00	1:15:24	4:48	9:35	147 141-152	1409	167 162-172	13/2
8.50	1:20:42	5:18	10:36	134 118-146	1420	164 116-172	8/21
9.00	1:25:11	4:29	8:58	146 141-151	1309	167 162-172	2/2
9.50	1:29:48	4:37	9:15	147 142-149	1359	167 164-172	15/0
10.00	1:34:36	4:47	9:34	147 144-150	1407	168 164-172	8/4
10.50	1:39:17	4:42	9:24	146 142-151	1372	168 164-170	2/5
11.00	1:44:18	5:00	10:01	147 132-162	1471	164 120-174	16/7
11.50	1:48:53	4:35	9:10	146 138-159	1338	168 164-174	0/16
12.00	1:53:51	4:59	9:57	149 135-161	1483	167 160-172	16/2
12.50	1:58:29	4:38	9:16	148 140-154	1373	168 164-172	0/12
13.00	2:03:17	4:47	9:34	148 142-157	1416	167 162-174	8/13
13.50	2:07:54	4:37	9:14	148 139-153	1366	168 164-172	3/11
14.00	2:12:57	5:04	10:08	144 126-156	1459	167 124-176	8/12
14.50	2:17:40	4:42	9:24	151 147-157	1420	167 164-170	6/3
15.00	2:22:38	4:58	9:57	149 144-154	1481	168 160-172	10/7
15.50	2:27:08	4:30	9:00	151 147-155	1358	168 164-176	2/16
16.00	2:32:35	5:28	10:55	150 125-167	1639	160 118-174	18/5
16.50	2:37:23	4:48	9:36	156 145-171	1498	168 164-174	9/10
17.00	2:42:01	4:37	9:14	164 156-170	1515	169 164-178	11/1
17.50	2:46:33	4:32	9:05	159 151-165	1443	169 166-174	7/5
18.00	2:51:03	4:30	9:00	166 159-170	1494	169 164-174	6/3
18.50	2:55:23	4:20	8:41	167 156-173	1449	169 166-174	2/14
18.68	2:56:58	1:35	8:38	171 169-173	1477	170 168-172	5/1

Heart

145/173max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 307m, Range 53m, Flat prediction 2:53:30

Elevation Graph

Biggest Climbs (m)	Min/mi
32 2.8%	10:24
22 2.2%	9:45
22 5.9%	9:56
18 1.7%	9:18
18 7.8%	13:58
18 2.3%	9:51
See your biggest climbs

Cadence

167 (182 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.2	168	18.4	2:52:01	9:21
Walk	2.8	119	0.3	4:57	18:23

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:05	8:25	39.22%	More
800m	4:17	8:37	44.81%	More
1km	5:21	8:37	46.78%	More
Mile	8:43	8:43	48.89%	More
5k	28:00	9:01	51.75%	More
5 miles	45:49	9:10	51.50%	More
10k	57:51	9:19	50.93%	More
10 miles	1:34:35	9:27	51.48%	More
Half	2:04:10	9:29	51.88%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:06	7:06	59.99
5km	24:39	7:56	58.80
5M	41:35	8:19	56.74
10km	52:48	8:30	55.80
10M	1:29:04	8:54	54.67
Half	1:59:50	9:09	53.34
20M	3:10:45	9:32	53.10
Mara	4:16:38	9:48	52.63

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