Sun 2nd Sep 2018 at 8:00am by Hills of Death (HOD)

Run > Long Run

Dunstable Downs 20

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Time
3:49:47
Miles
20.62
Min/mi
11:09
Pacing
71%
WAVA
45.15
Stride(cm)
92
Cals
2080
Cadence
157
BPM
133
%MHR
72.3
B/mi
1482
Asc(m)
541
Hillscore
45
Surface
Trail

Notes & Comments

Dunstable Down

10:41 11:10 9:50 9:38 10:06 10:26 13:24 9:30 10:11 12:20 11:17 12:08 10:30 12:09 9:40 13:12 12:41 11:30 9:57 11:57 7:31

Pace

25%

22%

48%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	10:41	10:41	10:41	118 66-133	1260	166 82-184	27/2
2.00	21:50	11:09	11:09	127 112-142	1417	156 96-178	56/4
3.00	31:40	9:50	9:50	128 117-138	1259	163 114-174	14/19
4.00	41:17	9:38	9:38	127 118-136	1222	166 122-172	0/36
5.00	51:23	10:06	10:06	130 117-139	1312	168 164-176	31/18
6.00	1:01:49	10:26	10:26	132 121-142	1378	166 118-178	18/32
7.00	1:15:13	13:24	13:24	125 101-147	1675	151 90-196	53/68
8.00	1:24:43	9:30	9:30	136 126-147	1291	170 152-176	21/21
9.00	1:34:54	10:11	10:11	135 119-144	1375	164 116-174	6/45
10.00	1:47:14	12:20	12:20	132 117-147	1629	148 92-178	50/23
11.00	1:58:31	11:17	11:17	130 114-143	1467	160 86-186	11/59
12.00	2:10:39	12:07	12:07	135 115-146	1637	147 94-178	59/8
13.00	2:21:09	10:31	10:31	138 125-147	1450	163 88-176	8/24
14.00	2:33:19	12:10	12:10	134 117-149	1630	146 62-180	28/14
15.00	2:42:58	9:39	9:39	145 127-152	1400	171 156-184	14/16
16.00	2:56:10	13:12	13:12	136 115-150	1795	140 92-180	37/8
17.00	3:08:51	12:41	12:41	133 108-149	1686	154 106-186	24/12
18.00	3:20:21	11:30	11:30	142 121-153	1634	153 66-184	43/0
19.00	3:30:18	9:56	9:56	144 136-152	1431	166 108-182	8/38
20.00	3:42:15	11:57	11:57	135 118-147	1614	154 106-180	4/60
20.62	3:49:47	7:32	12:05	135 113-149	1632	153 104-182	0/14

Heart

133/153max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 541m, Range 144m, Flat prediction 3:52:39

Elevation Graph

Biggest Climbs (m)	Min/mi
78 3.6%	11:15
65 4.6%	10:07
62 2.6%	11:27
58 5.8%	10:27
50 6.2%	10:12
29 3.0%	13:29
See your biggest climbs

Cadence

157 (196 max) Stride Length: 92cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	79.9	169	18.3	3:03:31	10:01
Walk	19.9	114	2.3	45:47	19:54
Still	0.2	-	-	28	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:14	8:58	36.55%	More
800m	4:33	9:09	41.90%	More
1km	5:42	9:10	43.59%	More
Mile	9:27	9:27	44.74%	More
5k	30:22	9:47	47.34%	More
5 miles	50:01	10:00	46.80%	More
10k	1:03:48	10:16	45.79%	More
10 miles	1:46:57	10:42	45.14%	More
Half	2:22:06	10:51	44.94%	More
20 miles	3:42:10	11:07	45.20%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:16	8:16	51.13
5km	28:43	9:15	50.08
5M	48:27	9:41	48.30
10km	1:01:31	9:54	47.49
10M	1:43:45	10:23	46.53
Half	2:19:35	10:39	45.40
20M	3:42:12	11:07	45.19
Mara	4:58:57	11:25	44.79

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