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Sun 7th Sep 2014 at 9:00am by Funky Chicken

Run > Race

South Cheshire 20

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Time
2:43:12
Miles
20.04
Min/mi
8:09
Pacing
93.6%
WAVA
55.82
Cals
2855
BPM
156
%MHR
91.3
B/mi
1272
Asc(m)
42
Hillscore
18
Surface
Road

Notes & Comments

South Cheshire 20 as progression run. Great race. Only managed to get pace as intended on miles 6-12, otherwise a bit too fast, though very happy with time and being able to sustain faster pace in last 8 miles. Knee held up pretty well, with just a few minor aches on the way around.

Split Summary
===
1) 1m - 8:28(8:28/m) 135/164bpm 138cal
2) 1m - 8:27(8:27/m) 142/164bpm 143cal
3) 1m - 8:38(8:38/m) 144/151bpm 142cal
4) 1m - 8:33(8:33/m) 146/154bpm 142cal
5) 1m - 8:37(8:37/m) 151/161bpm 142cal

6) 1m - 8:26(8:26/m) 149/154bpm 142cal
7) 1m - 8:21(8:21/m) 152/160bpm 143cal
8) 1m - 8:27(8:27/m) 157/163bpm 143cal
9) 1m - 8:23(8:23/m) 156/161bpm 142cal
10) 1m - 8:26(8:26/m) 161/172bpm 143cal

11) 1m - 8:05(8:05/m) 162/169bpm 143cal
12) 1m - 8:01(8:01/m) 158/166bpm 140cal
13) 1m - 7:59(7:59/m) 163/172bpm 142cal
14) 1m - 7:54(7:54/m) 160/169bpm 144cal
15) 1m - 7:55(7:55/m) 160/166bpm 144cal
16) 1m - 7:51(7:51/m) 163/170bpm 143cal
17) 1m - 7:37(7:37/m) 169/173bpm 143cal
18) 1m - 7:44(7:44/m) 169/174bpm 144cal
19) 1m - 7:43(7:43/m) 170/172bpm 143cal
20) 1m - 7:18(7:18/m) 174/177bpm 143cal
21) 0.04m - 18(7:06/m) 177/178bpm 6cal

8:28 8:27 8:38 8:33 8:37 8:26 8:21 8:27 8:23 8:26 8:05 8:01 7:59 7:54 7:55 7:51 7:37 7:44 7:43 7:18 18

Pace

56%

38%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
1.00	8:30	8:30	8:30	135 65-164	1148	12/5
2.00	16:58	8:28	8:28	143 135-166	1211	3/4
3.00	25:37	8:38	8:38	144 134-150	1244	12/6
4.00	34:13	8:36	8:36	147 138-154	1264	10/14
5.00	42:49	8:36	8:36	151 142-161	1300	15/5
6.00	51:17	8:28	8:28	149 143-154	1261	3/6
7.00	59:36	8:19	8:19	152 148-160	1265	8/14
8.00	1:08:06	8:30	8:30	157 151-163	1333	23/4
9.00	1:16:31	8:25	8:25	156 150-161	1313	23/15
10.00	1:24:56	8:25	8:25	161 149-172	1355	44/28
11.00	1:33:02	8:06	8:06	163 152-169	1321	28/6
12.00	1:41:05	8:03	8:03	158 148-166	1271	11/31
13.00	1:49:04	8:00	8:00	163 157-171	1303	21/16
14.00	1:57:01	7:57	7:57	159 151-169	1263	10/29
15.00	2:04:58	7:57	7:57	160 154-166	1271	4/17
16.00	2:12:51	7:53	7:53	163 153-170	1286	4/19
17.00	2:20:32	7:40	7:40	169 166-173	1296	11/11
18.00	2:28:13	7:41	7:41	169 166-174	1298	7/10
19.00	2:35:57	7:45	7:45	170 167-173	1317	4/2
19.99	2:43:12	7:15	7:19	174 171-177	1274	6/16

Heart

156/177max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 87m, Flat prediction 2:42:15

Elevation Graph

Biggest Climbs (m)	Min/mi
45 5.4%	8:42
30 2.2%	8:02
21 2.2%	8:05
19 1.1%	8:38
16 2.7%	8:07
14 1.8%	8:27
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:46	7:07	42.88%	More
800m	3:34	7:10	48.84%	More
1km	4:28	7:12	51.21%	More
Mile	7:18	7:18	54.26%	More
5k	23:38	7:36	56.41%	More
5 miles	38:18	7:40	56.59%	More
10k	47:53	7:42	56.44%	More
10 miles	1:18:20	7:50	56.48%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:51	5:51	67.74
5km	20:37	6:38	64.66
5M	34:57	6:59	62.02
10km	44:29	7:10	60.76
10M	1:15:27	7:33	58.64
Half	1:41:49	7:46	57.24
20M	2:42:50	8:09	55.82
Mara	3:39:45	8:23	55.20

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