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Sun 14th Feb 2016 at 11:00am by flanker

Run > Race
  • Time
    2:24:49
  • Miles
    18.65
  • Min/mi
    7:46
  • Pacing
    92.9%
  • WAVA
    61.57
  • Stride(cm)
    104
  • Cals
    2371
  • Cadence
    200
  • BPM
    191
  • %MHR
    106.3
  • B/mi
    1486
  • Asc(m)
    42
  • Hillscore
    22
  • Surface
    Road

Notes & Comments

Stamford 30k

1st 10k easy @ 8mm, chatting with Speedy Goth :-)

2nd 10k PMP @ 7:30ish, failed! legs just didn;t have MP in them.

3rd 10k as fast as poss (i.e. slowing all the time)

Left hip v unhappy last 3-4 miles

Split Summary
===
1) 1m - 8:00(8:00/m) 192/198bpm 135cal 7.5/8.52mph
2) 1m - 7:51(7:51/m) 185/195bpm 133cal 7.65/8.1mph
3) 1m - 7:51(7:51/m) 192/195bpm 133cal 7.64/9.25mph
4) 1m - 7:47(7:47/m) 192/196bpm 131cal 7.72/8.14mph
5) 1m - 7:44(7:44/m) 194/199bpm 123cal 7.75/9.1mph
6) 1m - 7:50(7:50/m) 190/195bpm 124cal 7.66/8.58mph
7) 1m - 7:30(7:30/m) 200/208bpm 110cal 8/8.64mph
8) 1m - 7:43(7:43/m) 201/211bpm 121cal 7.77/8.52mph
9) 1m - 7:31(7:31/m) 197/205bpm 113cal 7.98/8.87mph
10) 1m - 7:45(7:45/m) 193/198bpm 128cal 7.74/8.47mph
11) 1m - 7:46(7:46/m) 194/203bpm 134cal 7.73/8.64mph
12) 1m - 7:42(7:42/m) 204/210bpm 130cal 7.8/8.81mph
13) 1m - 7:23(7:23/m) 203/209bpm 111cal 8.14/8.97mph
14) 1m - 7:28(7:28/m) 202/210bpm 132cal 8.03/8.75mph
15) 1m - 7:53(7:53/m) 202/206bpm 129cal 7.61/8.18mph
16) 1m - 7:45(7:45/m) 195/205bpm 126cal 7.74/8.72mph
17) 1m - 7:59(7:59/m) 186/192bpm 146cal 7.52/8.66mph
18) 1m - 8:14(8:14/m) 155/173bpm 134cal 7.29/7.97mph
19) 0.65m - 5:07(7:53/m) 150/157bpm 78cal 7.6/8.29mph
8:00 7:51 7:51 7:47 7:44 7:50 7:30 7:43 7:31 7:45 7:46 7:42 7:23 7:28 7:53 7:45 7:59 8:14 5:07
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

9% 90%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 4:01 4:01 8:01 189 161-197 1516 200 194-228 7/2
1.00 8:00 3:59 7:59 196 193-198 1563 198 192-208 2/8
1.50 12:00 4:00 8:01 188 182-195 1506 199 194-210 5/0
2.00 15:51 3:50 7:41 181 176-189 1389 197 192-220 0/19
2.50 19:52 4:02 8:03 192 188-195 1546 199 194-212 16/5
3.00 23:42 3:50 7:40 192 188-195 1471 199 194-204 7/6
3.50 27:36 3:54 7:48 192 189-196 1499 198 192-204 4/3
4.00 31:29 3:52 7:45 192 188-195 1487 199 194-206 8/14
4.50 35:26 3:57 7:55 195 193-198 1543 199 194-214 6/3
5.00 39:13 3:47 7:34 192 186-199 1453 198 192-206 5/12
5.50 43:05 3:52 7:45 190 185-195 1472 198 192-208 1/7
6.00 47:03 3:58 7:55 189 186-193 1497 198 192-204 10/14
6.50 50:51 3:48 7:36 196 191-201 1491 200 180-208 5/4
7.00 54:33 3:42 7:24 204 197-208 1509 202 198-208 3/0
7.50 58:24 3:51 7:42 204 192-211 1572 201 196-214 15/0
8.00 1:02:16 3:52 7:44 197 189-202 1524 200 196-204 12/2
8.50 1:06:01 3:45 7:29 194 189-205 1453 202 198-210 7/20
9.00 1:09:47 3:46 7:33 200 191-205 1510 200 194-206 1/2
9.50 1:13:39 3:52 7:43 194 192-198 1498 201 198-210 14/0
10.00 1:17:32 3:53 7:46 191 180-197 1484 201 198-212 8/1
10.50 1:21:21 3:49 7:37 188 176-200 1432 201 198-208 2/4
11.00 1:25:18 3:57 7:55 199 193-203 1575 201 196-214 16/4
11.50 1:28:59 3:41 7:23 202 200-205 1490 200 196-204 0/11
12.00 1:33:00 4:00 8:01 206 202-210 1651 201 198-206 14/4
12.50 1:36:36 3:36 7:12 205 202-209 1478 202 198-206 0/11
13.00 1:40:22 3:46 7:33 202 198-206 1524 201 198-212 4/13
13.50 1:44:00 3:38 7:16 205 198-210 1490 201 198-210 2/10
14.00 1:47:50 3:50 7:40 198 187-204 1518 203 200-218 8/10
14.50 1:51:46 3:56 7:51 201 198-204 1578 201 198-204 5/3
15.00 1:55:44 3:58 7:55 204 201-206 1616 201 198-204 9/6
15.50 1:59:24 3:40 7:20 193 180-205 1416 202 198-206 1/14
16.00 2:03:29 4:05 8:10 197 187-204 1609 200 194-206 17/2
16.50 2:07:29 4:00 8:00 188 180-192 1502 201 196-206 4/11
17.00 2:11:27 3:59 7:58 185 169-192 1473 200 196-202 13/1
17.50 2:15:35 4:07 8:15 156 144-173 1286 195 90-206 6/5
18.00 2:19:41 4:06 8:12 154 150-158 1263 200 196-208 7/2
18.50 2:23:40 3:59 7:58 149 144-155 1188 200 192-204 1/8
18.65 2:24:48 1:08 7:45 152 148-157 1178 199 194-208 2/2

Heart

191/211max
  • Show Beats/Mile

Elevation

Asc 42m, Range 53m, Flat prediction 2:24:09
Elevation Graph
Biggest Climbs (m) Min/mi
31 2.7% 7:48
21 2.4% 8:06
21 3.8% 8:05
18 1.9% 7:47
17 3.1% 8:04
17 2.8% 7:33
See your biggest climbs

Cadence

200 (228 max) Stride Length: 104cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.9 200 18.6 2:24:36 7:46
Walk 0.1 103 0 12 18:31

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:42 6:50 46.96% More
800m 3:33 7:09 52.24% More
1km 4:26 7:09 54.95% More
Mile 7:20 7:20 57.14% More
5k 23:22 7:31 60.10% More
5 miles 37:55 7:35 60.27% More
10k 47:11 7:36 60.42% More
10 miles 1:16:15 7:37 61.30% More
Half 1:40:15 7:39 61.99% More

Predictions

Dist Time Per Mile WAVA
1M 5:09 5:09 81.40
5km 18:46 6:02 74.84
5M 32:17 6:27 70.79
10km 41:22 6:39 68.91
10M 1:11:10 7:07 65.68
Half 1:36:49 7:23 63.66
20M 2:36:50 7:51 61.38
Mara 3:33:21 8:09 60.25
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