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Sun 21st May 2023 at 9:01am by westmoors

Run > Race
  • Time
    46:30
  • Miles
    4.88
  • Min/mi
    9:32
  • Pacing
    92%
  • WAVA
    56.87
  • Stride(cm)
    96
  • Cals
    510
  • Cadence
    176
  • BPM
    142
  • %MHR
    84.2
  • B/mi
    1348
  • Asc(m)
    60
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

First target was to beat last years time (48:09) and the second to go sub 48!

Fastest mile was the one with the hill - go figure!

Split Summary
===
1) 1mi - 9:36(9:36/mi) 131/141bpm [1257b/mi] 98cal 6.25/7.18mph
2) 1mi - 9:37(9:37/mi) 141/145bpm [1357b/mi] 106cal 6.24/7.08mph
3) 1mi - 9:14(9:14/mi) 145/149bpm [1340b/mi] 104cal 6.49/7.45mph
4) 1mi - 9:49(9:49/mi) 145/147bpm [1424b/mi] 110cal 6.11/6.72mph
5) 0.88mi - 8:14(9:18/mi) 146/147bpm [1359b/mi] 92cal 6.45/7.26mph
9:36 9:37 9:14 9:49 8:14
alpenrose
Great job! :)

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 2:17 2:17 9:07 115 86-131 1048 179 168-182 3/3
0.50 4:37 2:20 9:20 132 130-134 1231 176 172-180 4/3
0.75 6:57 2:20 9:20 135 133-137 1259 176 172-178 3/4
1.00 9:36 2:39 10:37 138 135-141 1465 176 174-178 6/4
1.25 12:00 2:24 9:37 139 137-140 1337 176 174-178 3/7
1.50 14:24 2:24 9:35 142 140-145 1361 175 172-176 6/4
1.75 16:48 2:24 9:35 140 138-143 1343 175 172-178 4/6
2.00 19:13 2:26 9:42 144 143-144 1397 173 172-176 6/2
2.25 21:39 2:26 9:45 145 143-147 1415 175 172-178 9/1
2.50 24:02 2:23 9:32 146 144-148 1391 175 172-178 9/3
2.75 26:20 2:18 9:11 146 142-148 1341 175 166-178 3/7
3.00 28:27 2:07 8:27 144 140-145 1217 176 172-178 3/17
3.25 30:55 2:28 9:51 146 143-147 1437 177 174-178 7/2
3.50 33:26 2:32 10:07 144 142-146 1456 175 172-176 5/7
3.75 35:48 2:22 9:27 146 144-147 1381 175 174-178 5/3
4.00 38:16 2:28 9:53 146 144-147 1443 175 174-178 5/3
4.25 40:38 2:21 9:25 144 142-146 1355 174 170-178 1/6
4.50 43:04 2:26 9:45 147 146-147 1433 175 174-178 4/2
4.75 45:18 2:15 8:58 147 146-147 1319 177 174-178 3/4
4.88 46:29 1:11 8:53 147 146-147 1305 178 176-180 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    142 avge / 148 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    14 2.0% 9:44

  • Cadence Distribution

    176 avge / 182 max Stride Length: 96cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 28 7:26 45.60% More
    200m 1:01 8:07 46.14% More
    400m 2:05 8:23 47.87% More
    800m 4:21 8:44 50.64% More
    1km 5:34 8:58 51.35% More
    Mile 9:14 9:14 52.55% More
    5k 29:26 9:29 56.88% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:18 8:18 58.43
    5km 28:28 9:10 58.82
    5M 47:45 9:33 56.77
    10km 1:00:28 9:44 55.81
    10M 1:41:24 10:08 54.94
    Half 2:15:59 10:23 54.26
    20M 3:35:21 10:46 52.79
    Mara 4:48:48 11:01 51.56

Bespoke Fields

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TAO Adherence Score
Aerobic Training Effect
TAO Physiological Load
TAO Training Points
TAO Undulation
Anaerobic Training Effect
Hillscore
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