Sun 7th Sep 2014 at 9:00am by westmoors

Run > Race

warm

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Time
43:59
Miles
4.99
Min/mi
8:49
Pacing
92%
WAVA
57.57
Stride(cm)
102
Cals
524
Cadence
179
BPM
157
%MHR
93.2
B/mi
1380
Asc(m)
42
Surface
Road

Notes & Comments

2 comments

Had wanted to be a little bit faster.

Split Summary
===
1) 1m - 8:38(8:38/m) 144/158bpm 94cal 3.11/3.38/hr
2) 1m - 8:52(8:52/m) 159/172bpm 108cal 3.02/3.16/hr
3) 1m - 9:02(9:02/m) 162/177bpm 114cal 2.97/3.14/hr
4) 1m - 9:04(9:04/m) 158/160bpm 108cal 2.96/3.16/hr
5) 0.99m - 8:23(8:28/m) 159/161bpm 100cal 3.17/3.29/hr

8:38 8:52 9:02 9:04 8:23

	alpenrose Nice running - it was rather warm out there for you today. Well done!
	westmoors Thankyou. Was a little bit disappointed. My first and last mile were at target pace, but the middle 3 a bit slow!

Pace

27%

35%

21%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:23	2:23	9:31	125 75-144	1190	178 106-202	4/3
0.50	4:20	1:57	7:47	147 144-149	1144	182 180-186	2/1
0.75	6:27	2:07	8:28	152 149-154	1288	183 180-188	4/0
1.00	8:38	2:11	8:44	155 153-158	1353	183 180-186	4/0
1.25	10:56	2:19	9:15	158 157-160	1463	180 176-182	6/0
1.50	13:07	2:10	8:41	158 157-159	1372	180 176-182	3/0
1.75	15:18	2:11	8:46	157 155-159	1376	179 176-180	2/1
2.00	17:30	2:12	8:46	163 157-172	1429	179 178-182	1/1
2.25	19:46	2:17	9:07	173 160-177	1576	179 174-180	2/1
2.50	22:06	2:20	9:19	159 157-163	1481	178 176-180	3/1
2.75	24:21	2:15	9:00	158 157-160	1421	178 176-180	2/1
3.00	26:32	2:11	8:45	158 157-159	1382	178 176-180	0/7
3.25	28:55	2:23	9:31	159 157-160	1512	178 174-184	8/1
3.50	31:11	2:16	9:03	159 158-160	1438	179 176-182	0/3
3.75	33:23	2:12	8:49	158 156-159	1392	178 174-182	1/5
4.00	35:36	2:13	8:53	159 157-160	1411	179 176-182	1/2
4.25	37:47	2:11	8:43	159 157-161	1387	179 174-182	3/5
4.50	39:50	2:03	8:13	158 157-160	1298	179 174-182	0/7
4.75	42:00	2:10	8:39	159 157-160	1375	180 178-182	1/6
4.99	43:59	1:59	8:16	160 159-161	1323	181 176-186	0/6

Heart

157/177max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 26m, Flat prediction 43:59

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

179 (202 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	179	5	43:58	8:49
Walk	0.0	109	0	1	50:37

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:55	7:43	47.54%	More
800m	3:58	7:59	50.64%	More
1km	5:03	8:07	51.90%	More
Mile	8:20	8:20	53.38%	More
5k	27:18	8:47	56.96%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:40	7:40	58.04
5km	26:17	8:28	59.16
5M	44:05	8:49	57.55
10km	55:49	8:59	56.90
10M	1:33:37	9:22	55.77
Half	2:05:32	9:35	54.25
20M	3:18:49	9:56	53.76
Mara	4:26:38	10:11	52.99

Bespoke Fields

Amend your bespoke fields

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

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