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Sun 23rd Mar 2025 at 9:01am by westmoors

Run > Race
  • warm
  • Time
    53:28
  • Miles
    6.21
  • Min/mi
    8:37
  • Pacing
    94.6%
  • WAVA
    64.56
  • Stride(cm)
    104
  • Cals
    643
  • Cadence
    179
  • BPM
    144
  • %MHR
    85.8
  • B/mi
    1240
  • Asc(m)
    95
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

Thought the first mile was too quick. Don't know where the pace for the 4th mile came from! Really enjoyed that.

1) 1mi - 8:38(8:38/mi) 133/143bpm [1149b/mi] 95cal 6.95/7.64mph
2) 1mi - 8:43(8:43/mi) 143/145bpm [1247b/mi] 104cal 6.88/7.56mph
3) 1mi - 8:42(8:42/mi) 146/149bpm [1270b/mi] 106cal 6.9/7.81mph
4) 1mi - 8:24(8:24/mi) 147/149bpm [1234b/mi] 103cal 7.15/7.93mph
5) 1mi - 8:33(8:33/mi) 148/150bpm [1266b/mi] 106cal 7.02/7.93mph
6) 1mi - 8:38(8:38/mi) 148/149bpm [1277b/mi] 107cal 6.95/7.47mph
7) 0.21mi - 1:50(8:52/mi) 149/150bpm [1320b/mi] 22cal 6.77/6.87mph
8:38 8:43 8:42 8:24 8:33 8:38 1:50
NordRunner
Well done!
alpenrose
Well done! :)

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 2:10 2:10 8:40 120 91-132 1041 182 168-184 2/2
0.50 4:23 2:13 8:53 133 131-135 1183 181 176-186 5/4
0.75 6:34 2:10 8:40 138 134-140 1197 180 138-186 4/5
1.00 8:38 2:05 8:19 141 140-143 1172 179 138-184 5/5
1.25 10:48 2:09 8:38 142 141-144 1225 181 180-186 3/1
1.50 12:59 2:11 8:46 143 142-144 1253 179 166-186 4/4
1.75 15:10 2:11 8:44 143 140-145 1250 179 166-184 3/3
2.00 17:22 2:12 8:46 144 142-144 1263 177 148-182 4/3
2.25 19:45 2:24 9:35 145 144-147 1389 177 170-182 9/0
2.50 21:59 2:13 8:53 148 147-149 1314 178 176-180 9/1
2.75 24:03 2:04 8:16 145 144-147 1200 181 148-188 0/12
3.00 26:03 2:01 8:03 145 144-146 1167 178 142-184 2/8
3.25 28:14 2:10 8:40 147 145-147 1274 178 138-186 3/4
3.50 30:17 2:03 8:14 146 143-147 1201 175 136-184 4/6
3.75 32:22 2:05 8:20 147 145-147 1224 179 144-186 5/4
4.00 34:27 2:05 8:20 148 147-149 1233 181 174-184 3/4
4.25 36:36 2:09 8:35 148 147-149 1271 179 144-186 3/5
4.50 38:42 2:07 8:26 149 148-150 1257 181 174-186 3/3
4.75 40:54 2:12 8:47 148 148-148 1300 178 174-182 3/2
5.00 43:01 2:07 8:27 148 147-149 1250 174 100-184 2/2
5.25 45:09 2:08 8:33 148 147-149 1266 180 174-186 2/2
5.50 47:16 2:07 8:29 147 145-148 1248 178 174-182 2/2
5.75 49:23 2:06 8:25 148 147-149 1247 179 174-182 2/3
6.00 51:38 2:15 9:01 148 148-149 1335 178 160-182 4/3
6.21 53:28 1:50 8:56 149 148-150 1331 182 178-186 3/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    144 avge / 150 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    22 2.7% 9:12

  • Cadence Distribution

    179 avge / 188 max Stride Length: 104cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.7 179 6.1 52:45 8:37
    Walk 1.3 139 0.1 43 8:30

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 27 7:07 48.65% More
    200m 56 7:32 50.76% More
    400m 1:59 7:57 51.42% More
    800m 4:02 8:08 55.91% More
    1km 5:06 8:12 57.61% More
    Mile 8:17 8:17 59.92% More
    5k 26:10 8:25 65.52% More
    5 miles 42:47 8:33 64.88% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:21 7:21 67.49
    5km 25:11 8:06 68.08
    5M 42:15 8:27 65.69
    10km 53:30 8:37 64.59
    10M 1:29:44 8:58 63.62
    Half 2:00:20 9:11 62.85
    20M 3:10:34 9:32 61.11
    Mara 4:15:33 9:45 59.67

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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