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Sun 25th Mar 2018 at 10:00am by Hills of Death (HOD)

Run > Long Run

Bedford 20

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Time
3:00:50
Miles
20.32
Min/mi
8:54
Pacing
91.5%
WAVA
56.00
Stride(cm)
105
Cals
2109
Cadence
172
BPM
145
%MHR
78.9
B/mi
1293
Asc(m)
42
Surface
Mixed

Notes & Comments

Bedford 20.3 10 easy 7at MP 3 in

9:50 8:50 8:49 8:58 8:53 9:23 8:51 9:03 3:49 8:56 8:45 8:29 8:27 9:03 8:34 8:39 8:45 8:43 9:01 2 9:10 7:48

Pace

20%

75%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	9:50	9:50	9:50	131 81-149	1288	181 120-192	6/8
2.00	18:40	8:50	8:50	134 126-143	1183	176 168-186	5/7
3.00	27:29	8:49	8:49	136 129-143	1200	174 166-180	5/9
4.00	36:28	8:59	8:59	138 134-142	1241	175 168-182	6/5
5.00	45:20	8:51	8:51	139 132-147	1231	173 168-180	9/6
6.00	54:42	9:22	9:22	136 125-147	1275	172 120-180	7/6
7.00	1:03:35	8:53	8:53	146 127-179	1296	171 166-178	8/8
8.00	1:12:38	9:03	9:03	142 136-153	1284	171 158-178	8/3
9.00	1:21:27	8:49	8:49	141 137-146	1243	171 164-178	3/7
10.00	1:30:24	8:57	8:57	141 135-147	1262	170 120-184	7/8
11.00	1:38:57	8:33	8:33	145 137-150	1240	173 168-180	3/7
12.00	1:47:23	8:26	8:26	150 145-174	1265	172 166-178	9/8
13.00	1:56:21	8:58	8:58	151 143-173	1354	171 122-180	5/5
14.00	2:04:52	8:31	8:31	151 145-154	1285	171 166-176	9/9
15.00	2:13:38	8:47	8:47	152 147-157	1335	171 120-184	6/6
16.00	2:22:12	8:34	8:34	154 149-160	1319	170 166-178	8/5
17.00	2:31:03	8:51	8:51	156 149-164	1379	170 164-178	7/5
18.00	2:39:49	8:46	8:46	155 152-160	1358	172 168-176	3/6
19.00	2:49:09	9:20	9:20	151 146-157	1410	167 106-180	4/6
20.00	2:58:00	8:51	8:51	155 150-165	1371	171 164-176	5/3
20.31	3:00:50	2:50	9:02	155 151-165	1399	172 168-180	2/2

Heart

145/179max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 10m, Flat prediction 3:00:50

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

172 (192 max) Stride Length: 105cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.8	172	20.2	2:58:39	8:50
Walk	1.2	116	0.1	2:11	23:19

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:02	8:09	39.90%	More
800m	4:09	8:20	45.58%	More
1km	5:12	8:22	47.36%	More
Mile	8:23	8:23	50.02%	More
5k	26:35	8:34	53.66%	More
5 miles	43:07	8:37	53.84%	More
10k	53:36	8:38	54.06%	More
10 miles	1:27:09	8:43	54.93%	More
Half	1:55:14	8:48	54.95%	More
20 miles	2:57:42	8:53	56.03%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:37	6:37	63.39
5km	22:58	7:24	62.13
5M	38:45	7:45	59.90
10km	49:12	7:55	58.89
10M	1:22:59	8:18	57.69
Half	1:51:38	8:31	56.29
20M	2:57:42	8:53	56.03
Mara	3:59:05	9:08	55.53

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