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

Run > Race

RAF Henlow 10

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Time
1:23:32
Miles
10.07
Min/mi
8:18
Pacing
92%
WAVA
58.73
Stride(cm)
112
Cals
645
Cadence
173
BPM
86
%MHR
46.8
B/mi
714
Asc(m)
162
Hillscore
9
Surface
Road

Notes & Comments

Henlow 10 undualting

8:57 8:03 8:18 8:18 8:25 8:05 7:59 8:21 8:25 8:10 32

Pace

57%

35%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:40	4:40	9:19	176 172-180	5/5
1.00	8:58	4:18	8:37	176 172-180	21/6
1.50	12:57	4:00	7:59	175 172-178	8/8
2.00	17:01	4:03	8:07	175 172-178	8/10
2.50	21:07	4:06	8:12	174 170-182	11/7
3.00	25:18	4:12	8:23	175 172-180	12/1
3.50	29:21	4:02	8:05	173 168-176	3/13
4.00	33:36	4:15	8:31	173 168-180	11/3
4.50	37:50	4:14	8:28	172 168-178	12/4
5.00	42:01	4:11	8:23	173 168-180	11/8
5.50	45:58	3:57	7:54	174 168-180	6/10
6.00	50:06	4:08	8:16	175 172-180	8/10
6.50	54:03	3:57	7:53	172 170-176	2/17
7.00	58:05	4:03	8:05	173 170-178	1/9
7.50	1:02:10	4:05	8:10	173 170-174	3/5
8.00	1:06:26	4:16	8:32	173 170-176	10/3
8.50	1:10:47	4:21	8:42	171 168-178	13/7
9.00	1:14:52	4:04	8:08	171 168-180	1/8
9.50	1:19:07	4:15	8:30	171 166-176	10/4
10.00	1:23:01	3:55	7:49	173 170-176	1/7
10.07	1:23:33	32	7:54	175 174-178	0/1

Heart

86/90max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 162m, Range 44m, Flat prediction 1:21:55

Elevation Graph

Biggest Climbs (m)	Min/mi
23 3.2%	9:45
20 3.4%	9:00
15 1.7%	8:24
12 2.6%	8:42
11 2.1%	8:28
11 2.1%	8:40
See your biggest climbs

Cadence

173 (182 max) Stride Length: 112cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	173	10.1	1:23:33	8:18
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:55	7:41	42.95%	More
800m	3:52	7:46	49.72%	More
1km	4:53	7:51	51.35%	More
Mile	7:58	7:58	53.44%	More
5k	25:09	8:06	57.62%	More
5 miles	40:57	8:11	57.61%	More
10k	50:49	8:11	57.98%	More
10 miles	1:22:55	8:17	58.73%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:36	6:36	64.54
5km	22:57	7:23	63.15
5M	38:42	7:44	60.97
10km	49:09	7:55	59.94
10M	1:22:54	8:17	58.74
Half	1:51:32	8:31	57.31
20M	2:57:32	8:53	57.05
Mara	3:58:51	9:07	56.55

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