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Sun 14th Oct 2018 at 10:00am by westmoors

Run > Race
  • rain
  • Time
    1:03:37
  • Miles
    6.23
  • Min/mi
    10:13
  • Pacing
    77.4%
  • WAVA
    50.85
  • Stride(cm)
    95
  • Cals
    682
  • Cadence
    166
  • BPM
    141
  • %MHR
    84.1
  • B/mi
    1443
  • Asc(m)
    266
  • Hillscore
    28
  • Surface
    Road

Notes & Comments

Gold Hill 10K

Discovered 2 things:
1) I've not fully recovered from the cold I had after Hoburne 5 as I struggled to get my breath
2) I've not done enough hill training.

The result was more walking than I would have liked.

Split Summary
===
1) 1m - 9:54(9:54/m) 141/155bpm 108cal 6.06/7.91mph
2) 1m - 9:42(9:42/m) 142/153bpm 107cal 6.18/7.51mph
3) 1m - 8:55(8:55/m) 136/147bpm 93cal 6.74/8.2mph
4) 1m - 11:18(11:18/m) 144/150bpm 121cal 5.31/7.01mph
5) 1m - 10:45(10:45/m) 140/147bpm 108cal 5.59/7.26mph
6) 1m - 11:18(11:18/m) 147/152bpm 125cal 5.31/6.68mph
7) 0.2m - 1:47(8:45/m) 150/151bpm 20cal 6.86/7.49mph
9:54 9:42 8:55 11:18 10:45 11:18 1:47
alpenrose
Well, the hills were rather steep, well done. :)
westmoors
Yes, but I've run the whole thing before!

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:12 2:12 8:47 126 95-146 1106 185 164-194 6/0
0.50 4:20 2:09 8:35 136 127-145 1168 181 178-184 0/20
0.75 6:59 2:38 10:34 143 127-154 1511 174 120-184 18/0
1.00 9:53 2:54 11:37 149 132-155 1732 153 106-180 17/17
1.25 11:57 2:04 8:15 132 127-137 1088 177 174-182 0/30
1.50 14:46 2:49 11:14 139 127-153 1563 174 170-178 21/18
1.75 17:19 2:34 10:14 150 148-153 1535 178 176-180 15/0
2.00 19:36 2:16 9:06 143 136-149 1301 177 174-180 1/18
2.25 21:50 2:15 9:00 134 130-139 1205 177 174-178 0/24
2.50 23:57 2:07 8:26 133 130-134 1123 176 174-178 0/23
2.75 26:03 2:06 8:24 133 130-137 1118 178 174-182 0/26
3.00 28:30 2:27 9:48 143 137-147 1401 177 176-180 9/2
3.25 30:42 2:12 8:47 138 132-145 1213 176 174-178 1/23
3.50 33:37 2:55 11:41 144 131-148 1682 153 120-178 25/1
3.75 36:06 2:28 9:53 143 137-148 1414 177 174-180 4/12
4.00 39:48 3:43 14:50 147 144-150 2182 136 118-176 39/0
4.25 42:27 2:38 10:34 144 141-147 1521 163 122-180 13/0
4.50 44:45 2:18 9:13 142 134-147 1308 177 172-180 2/15
4.75 47:03 2:18 9:11 129 125-134 1185 174 170-176 1/38
5.00 50:33 3:30 14:01 143 134-147 2003 132 116-176 32/0
5.25 53:16 2:43 10:53 145 142-149 1579 165 118-180 13/1
5.50 55:45 2:29 9:56 148 146-149 1469 178 176-182 10/1
5.75 58:25 2:40 10:39 148 145-151 1577 177 174-180 16/2
6.00 1:01:50 3:26 13:43 148 145-152 2030 142 118-178 26/0
6.20 1:03:34 1:44 8:49 150 148-151 1322 180 174-186 4/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    141 avge / 155 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    106 4.8% 11:39
    57 5.9% 11:56
    39 6.0% 10:59
    36 10.3% 12:29
    28 5.9% 11:00
    11 2.7% 9:24

  • Cadence Distribution

    166 avge / 194 max Stride Length: 95cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 84.4 177 5.6 53:38 9:33
    Walk 15.6 121 0.6 9:56 17:12

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:02 8:11 47.14% More
    800m 4:09 8:21 50.57% More
    1km 5:16 8:29 51.86% More
    Mile 8:41 8:41 53.48% More
    5k 29:23 9:28 54.43% More
    5 miles 50:30 10:06 51.29% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:43 8:43 53.26
    5km 29:52 9:37 53.56
    5M 50:06 10:01 51.70
    10km 1:03:26 10:13 50.83
    10M 1:46:23 10:38 49.96
    Half 2:22:40 10:53 49.30
    20M 3:45:57 11:18 48.16
    Mara 5:03:00 11:34 47.18

Bespoke Fields

Amend your bespoke fields
TAO Adherence Score
Aerobic Training Effect 4.3
TAO Physiological Load 34.5
TAO Training Points 11.2
TAO Undulation 6.28
Anaerobic Training Effect 2.5
Hillscore 13857
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