Sun 16th Feb 2014 at 11:00am by Wicked D
Run > Race
breezy
cold
-
Time
2:30:41
-
Miles
18.75
-
Min/mi
8:02
-
Pacing
91%
-
WAVA
63.26
-
Cals
2188
-
BPM
160
-
%MHR
76.7
-
B/mi
1288
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Stamford 30K
===
1) 1m - 7:20(7:20/m) 152/159bpm 114cal
2) 1m - 7:21(7:21/m) 157/162bpm 120cal
3) 1m - 7:42(7:42/m) 159/167bpm 126cal
4) 1m - 7:36(7:36/m) 161/166bpm 128cal
5) 1m - 7:47(7:47/m) 163/173bpm 130cal
6) 1m - 7:57(7:57/m) 162/169bpm 131cal
7) 1m - 7:45(7:45/m) 159/166bpm 119cal
8) 1m - 8:20(8:20/m) 163/167bpm 138cal
9) 1m - 8:00(8:00/m) 158/167bpm 109cal
10) 1m - 8:12(8:12/m) 161/164bpm 125cal
11) 1m - 8:20(8:20/m) 160/165bpm 116cal
12) 1m - 8:23(8:23/m) 158/166bpm 97cal
13) 1m - 8:09(8:09/m) 158/165bpm 91cal
14) 1m - 8:15(8:15/m) 158/165bpm 96cal
15) 1m - 8:28(8:28/m) 161/165bpm 107cal
16) 1m - 8:29(8:29/m) 160/169bpm 106cal
17) 1m - 8:49(8:49/m) 163/169bpm 120cal
18) 1m - 8:13(8:13/m) 167/171bpm 126cal
19) 0.75m - 5:34(7:26/m) 170/179bpm 89cal
7:20 7:21 7:42 7:36 7:47 7:57 7:45 8:20 8:00 8:12 8:20 8:23 8:09 8:15 8:28 8:29 8:49 8:13 5:34
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
| 0.50 |
3:46 |
3:46 |
7:32 |
145 110-157 |
1093 |
| 1.00 |
7:23 |
3:37 |
7:14 |
156 152-159 |
1128 |
| 1.50 |
11:08 |
3:45 |
7:30 |
159 154-162 |
1193 |
| 2.00 |
14:46 |
3:38 |
7:16 |
155 149-160 |
1125 |
| 2.50 |
18:42 |
3:56 |
7:52 |
161 151-167 |
1265 |
| 3.00 |
22:25 |
3:44 |
7:27 |
158 150-164 |
1177 |
| 3.50 |
26:14 |
3:49 |
7:38 |
161 159-164 |
1228 |
| 4.00 |
30:01 |
3:47 |
7:33 |
161 156-166 |
1217 |
| 4.50 |
34:00 |
3:59 |
7:58 |
166 160-173 |
1322 |
| 5.00 |
37:41 |
3:41 |
7:22 |
159 155-166 |
1170 |
| 5.50 |
41:33 |
3:53 |
7:46 |
160 155-166 |
1241 |
| 6.00 |
45:31 |
3:58 |
7:56 |
162 151-169 |
1284 |
| 6.50 |
49:21 |
3:50 |
7:40 |
157 149-162 |
1204 |
| 7.00 |
53:17 |
3:56 |
7:51 |
162 158-166 |
1272 |
| 7.50 |
57:30 |
4:13 |
8:27 |
163 157-167 |
1377 |
| 8.00 |
1:01:31 |
4:01 |
8:02 |
163 159-167 |
1310 |
| 8.50 |
1:05:32 |
4:01 |
8:02 |
156 149-166 |
1252 |
| 9.00 |
1:09:31 |
3:59 |
7:57 |
160 156-166 |
1272 |
| 9.50 |
1:13:36 |
4:05 |
8:10 |
161 158-164 |
1316 |
| 10.00 |
1:17:38 |
4:03 |
8:05 |
161 158-164 |
1302 |
| 10.50 |
1:21:42 |
4:03 |
8:07 |
159 157-161 |
1290 |
| 11.00 |
1:25:57 |
4:15 |
8:29 |
161 154-165 |
1367 |
| 11.50 |
1:29:53 |
3:56 |
7:53 |
156 150-162 |
1229 |
| 12.00 |
1:34:20 |
4:27 |
8:55 |
160 150-166 |
1426 |
| 12.50 |
1:38:21 |
4:01 |
8:01 |
158 155-162 |
1267 |
| 13.00 |
1:42:31 |
4:10 |
8:20 |
157 152-164 |
1309 |
| 13.50 |
1:46:33 |
4:02 |
8:05 |
158 152-163 |
1276 |
| 14.00 |
1:50:45 |
4:12 |
8:24 |
158 152-162 |
1326 |
| 14.50 |
1:54:56 |
4:11 |
8:22 |
161 158-164 |
1348 |
| 15.00 |
1:59:09 |
4:13 |
8:26 |
160 155-165 |
1349 |
| 15.50 |
2:03:06 |
3:57 |
7:53 |
158 155-161 |
1246 |
| 16.00 |
2:07:33 |
4:28 |
8:55 |
162 153-169 |
1445 |
| 16.50 |
2:12:03 |
4:30 |
9:00 |
162 153-169 |
1457 |
| 17.00 |
2:16:24 |
4:21 |
8:41 |
165 162-167 |
1433 |
| 17.50 |
2:20:36 |
4:12 |
8:24 |
166 163-167 |
1394 |
| 18.00 |
2:24:32 |
3:56 |
7:53 |
169 165-171 |
1332 |
| 18.50 |
2:28:21 |
3:49 |
7:37 |
169 165-171 |
1289 |
| 18.68 |
2:29:37 |
1:16 |
7:08 |
175 171-179 |
1250 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:45 |
7:03 |
47.06% |
More |
| 800m |
3:34 |
7:10 |
54.42% |
More |
| 1km |
4:27 |
7:10 |
56.70% |
More |
| Mile |
7:19 |
7:19 |
58.73% |
More |
| 5k |
23:11 |
7:28 |
63.00% |
More |
| 5 miles |
37:38 |
7:32 |
63.21% |
More |
| 10k |
47:07 |
7:35 |
63.06% |
More |
| 10 miles |
1:17:37 |
7:46 |
63.27% |
More |
| Half |
1:43:21 |
7:53 |
62.88% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:44 |
6:44 |
63.76 |
| 5km |
22:25 |
7:13 |
65.17 |
| 5M |
37:07 |
7:25 |
64.10 |
| 10km |
46:44 |
7:31 |
63.57 |
| 10M |
1:17:23 |
7:44 |
63.46 |
| Half |
1:43:02 |
7:52 |
62.58 |
| 20M |
2:41:21 |
8:04 |
63.33 |
| Mara |
3:34:49 |
8:12 |
63.42 |
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