Sun 15th Mar 2020 at 9:00am by Hills of Death (HOD)

Run > Long Run

Oundle 20

rain
windy
cold

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Time
3:05:57
Miles
20.06
Min/mi
9:16
Pacing
88%
WAVA
54.64
Stride(cm)
103
Cals
1843
Cadence
168
BPM
145
%MHR
78.5
B/mi
1340
Surface
Road

Notes & Comments

Last long run probably of the year !!!

8:38 8:31 8:36 8:52 8:46 9:22 8:51 9:07 9:08 9:30 9:06 9:01 9:18 10:00 9:13 9:26 9:25 10:12 10:49 9:31 35

Pace

51%

43%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
1.00	8:38	8:38	8:38	129 92-147	1114	175 170-184
2.00	17:09	8:31	8:31	134 129-139	1141	172 168-176
3.00	25:45	8:36	8:36	141 134-170	1213	170 166-174
4.00	34:37	8:52	8:52	141 133-149	1250	169 164-174
5.00	43:23	8:45	8:45	142 133-149	1244	168 166-174
6.00	52:44	9:21	9:21	144 136-150	1348	169 118-246
7.00	1:01:35	8:51	8:51	143 137-150	1266	168 164-174
8.00	1:10:42	9:07	9:07	143 132-150	1304	169 164-178
9.00	1:19:50	9:08	9:08	149 143-155	1361	167 164-172
10.00	1:29:20	9:30	9:30	147 137-169	1397	167 120-174
11.00	1:38:26	9:06	9:06	149 146-155	1356	168 164-174
12.00	1:47:27	9:01	9:01	147 141-152	1325	169 164-176
13.00	1:56:45	9:18	9:18	148 133-158	1376	166 120-176
14.00	2:06:46	10:01	10:01	143 123-150	1433	164 114-240
15.00	2:15:58	9:12	9:12	148 132-165	1362	168 164-172
16.00	2:25:25	9:26	9:26	158 142-173	1491	168 164-176
17.00	2:34:50	9:25	9:25	149 145-154	1403	168 164-172
18.00	2:45:02	10:12	10:12	144 118-153	1468	162 114-172
19.00	2:55:51	10:49	10:49	140 105-155	1515	162 112-174
20.00	3:05:22	9:31	9:31	152 144-172	1447	168 164-174
20.06	3:05:58	36	10:19	165 163-166	1703	170 168-172

Heart

145/173max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

168 (246 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.7	169	19.7	2:59:50	9:07
Walk	3.3	120	0.3	6:08	18:29

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:04	8:18	39.77%	More
800m	4:11	8:25	45.95%	More
1km	5:15	8:26	47.76%	More
Mile	8:28	8:28	50.28%	More
5k	26:38	8:34	54.41%	More
5 miles	43:17	8:39	54.51%	More
10k	54:33	8:47	54.01%	More
10 miles	1:29:20	8:56	54.51%	More
Half	1:57:41	8:59	54.74%	More
20 miles	3:05:21	9:16	54.65%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:54	6:54	61.73
5km	23:57	7:43	60.52
5M	40:25	8:05	58.38
10km	51:18	8:15	57.43
10M	1:26:32	8:39	56.27
Half	1:56:26	8:53	54.90
20M	3:05:20	9:16	54.65
Mara	4:09:21	9:31	54.17

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