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

Run > Race

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Time
1:03:37
Miles
6.23
Min/mi
10:13
Pacing
77%
WAVA
52.53
Stride(cm)
95
Cals
682
Cadence
166
BPM
141
%MHR
84.1
B/mi
1443
Asc(m)
266
Hillscore
28
Surface
Road

Notes & Comments

2 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!

Pace

24%

21%

24%

16%

11%

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

Heart

141/155max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 266m, Range 139m, Flat prediction 55:53

Elevation Graph

Biggest Climbs (m)	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
See your biggest climbs

Cadence

166 (194 max) Stride Length: 95cm

Cadence Chart

Cadence Bands

	%	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	51.93%	More
Mile	8:41	8:41	53.76%	More
5k	29:23	9:28	55.49%	More
5 miles	50:30	10:06	52.69%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:43	8:43	53.55
5km	29:52	9:37	54.61
5M	50:06	10:01	53.11
10km	1:03:26	10:13	52.51
10M	1:46:23	10:38	51.57
Half	2:22:40	10:53	50.21
20M	3:45:57	11:18	49.86
Mara	5:03:00	11:34	49.22

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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