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Sun 5th May 2024 at 7:28am by Pascal

Run > General

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Time
3:28:27
Miles
20.03
Min/mi
10:24
Pacing
86.3%
WAVA
60.87
Stride(cm)
90
Cals
2050
Cadence
172
BPM
148
%MHR
86.6
B/mi
1540
Asc(m)
388
Hillscore
16
Surface
Road

Notes & Comments

1) 20.03mi - 3:28:27(10:24/mi) 148/164bpm [1540b/mi] 2050cal

3:28:27

Pace

99%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	9:33	9:33 +5	9:33	136 98-149	1299	175 110-222	21/19
2.00	19:32	9:59 +9	9:59	144 132-155	1438	176 172-182	21/28
3.00	30:07	10:35 +8	10:35	151 141-160	1599	172 168-176	34/17
4.00	40:08	10:01 +9	10:01	150 141-164	1503	172 166-176	17/32
5.00	50:11	10:02	10:02	149 142-159	1496	171 160-174	17/31
6.00	59:55	9:44	9:44	149 142-158	1451	171 166-176	10/28
7.00	1:10:29	10:34 +8	10:34	149 145-152	1575	172 164-176	15/15
8.00	1:21:10	10:41	10:41	150 143-157	1602	172 166-190	33/17
9.00	1:31:57	10:47 +16	10:47	147 137-154	1585	170 166-176	21/18
10.00	1:42:50	10:53 +11	10:53	148 139-157	1611	170 166-182	31/18
11.00	1:54:33	11:43 +54	11:43	143 135-153	1675	170 164-188	20/28
12.00	2:05:36	11:03 +23	11:03	146 139-156	1613	171 166-184	23/23
13.00	2:15:55	10:19 +8	10:19	146 140-152	1507	172 166-178	13/34
14.00	2:26:06	10:11	10:11	150 146-153	1527	172 166-176	13/8
15.00	2:36:49	10:43 +14	10:43	154 149-159	1651	172 168-178	24/10
16.00	2:48:44	11:55 +39	11:55	148 137-156	1764	171 84-174	30/16
17.00	3:00:18	11:34 +22	11:34	152 142-160	1759	172 162-178	31/21
18.00	3:10:55	10:36 +15	10:36	146 132-156	1549	173 168-178	15/40
19.00	3:21:31	10:36	10:36	150 140-160	1590	171 116-178	29/19
20.00	3:32:32	11:01 +27	11:01	155 139-164	1707	172 152-178	26/15
20.03	3:32:55	23	11:40	160 159-161	1866	135 80-172	0/1

Heart

148/164max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 388m, Range 63m, Flat prediction 3:25:25

Elevation Graph

Biggest Climbs (m)	Min/mi
25 3.4%	11:03
24 2.8%	10:38
23 3.4%	11:16
21 2.3%	11:36
21 2.2%	10:58
18 6.6%	13:10
See your biggest climbs

Cadence

172 (222 max) Stride Length: 90cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.7	172	20	3:32:16	10:37
Walk	0.1	94	0	14	28:31
Still	0.1	-	-	13	-
Pause	0.1	-	-	12	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:14	9:01	45.56%	More
800m	4:34	9:12	52.06%	More
1km	5:49	9:21	53.31%	More
Mile	9:25	9:25	55.61%	More
5k	30:38	9:52	58.41%	More
5 miles	50:04	10:01	58.34%	More
10k	1:01:56	9:58	59.01%	More
10 miles	1:42:50	10:17	59.04%	More
Half	2:16:48	10:27	58.88%	More
20 miles	3:32:32	10:38	59.60%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:42	8:42	60.24
5km	28:55	9:18	61.87
5M	47:53	9:35	61.00
10km	1:00:17	9:42	60.63
10M	1:39:49	9:59	60.82
Half	2:12:54	10:09	60.14
20M	3:28:07	10:24	60.86
Mara	4:37:05	10:35	60.95

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NOTES:	Severe pain left forefront from around 9 miles which cont' until the end of the run. When finished the run the pain was really intense!!! Not been like that for ages...
NOTES: