Wed 13th Nov 2019 at 12:00pm by Hills of Death (HOD)

Run > Warm Up

RAF Henlow 10

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Time
7:45
Miles
0.80
Min/mi
9:41
Pacing
53%
WAVA
43.15
Stride(cm)
98
Cals
103
Cadence
170
Asc(m)
11
Surface
Road

Notes & Comments

7:45

Pace

47%

31%

22%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	1:04	1:04 +27	17:03	159 114-178	1/1
0.13	1:43	39	10:19	176 172-178	0/1
0.19	2:19	37	9:46	178 176-180	0/1
0.25	2:57	38	10:10	176 174-180	1/0
0.31	4:02	1:05 +30	17:20	170 168-174	0/2
0.38	4:39	37	9:51	174 172-176	0/1
0.44	6:53	2:14 +1:55	35:43	171 168-174	1/1
0.50	7:45	52	13:48	177 174-178	2/0
0.56	8:40	55 +19	14:37	171 168-176	1/0
0.63	9:18	38	10:12	169 166-172	0/1
0.69	10:04	46 +12	12:11	173 168-176	1/0
0.75	10:41	37	9:52	171 168-174	1/0
0.80	11:08	27	9:43	169 168-170	1/1

Elevation

Asc 11m, Range 5m, Flat prediction 7:45

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

170 (180 max) Stride Length: 98cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	75.9	172	0.8	7:52	12:56
Walk	6.5	117	0	53	4:07:35
Pause	17.6	-	-	2:23	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:25	9:43	33.94%	More
800m	4:50	9:43	39.77%	More
1km	6:02	9:43	41.48%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:54	9:54	43.03
5km	34:25	11:05	42.11
5M	58:03	11:37	40.64
10km	1:13:42	11:52	39.97
10M	2:04:18	12:26	39.17
Half	2:47:15	12:46	38.22
20M	4:26:13	13:19	38.05
Mara	5:58:10	13:40	37.71

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