Sat 24th Aug 2019 at 9:00am by westmoors

Run > parkrun

Follow User
0 👍

Time
27:41
Miles
3.12
Min/mi
8:52
Pacing
93.9%
WAVA
59.15
Stride(cm)
103
Cals
308
Cadence
176
BPM
143
%MHR
85.2
B/mi
1270
Asc(m)
51
Surface
Mixed

projo

Notes & Comments

Run as threshold. Target 8:52.

Split Summary
===
1) 1m - 8:52(8:52/m) 136/150bpm 94cal 6.77/7.43mph
2) 1m - 8:54(8:54/m) 147/151bpm 102cal 6.74/7.37mph
3) 1m - 9:00(9:00/m) 147/151bpm 102cal 6.67/7.47mph
4) 0.12m - 55(7:56/m) 151/152bpm 10cal 7.56/7.53mph

8:52 8:54 9:00 55

Pace

30%

42%

18%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:09	1:09	9:16	106 82-130	981	177 168-182	2/2
0.25	2:26	1:16	10:09	134 131-135	1361	178 176-180	1/1
0.38	3:30	1:04	8:32	131 129-133	1118	177 174-182	1/3
0.50	4:33	1:04	8:31	139 134-142	1184	180 178-182	2/1
0.63	5:39	1:05	8:42	144 143-145	1252	178 176-180	3/2
0.75	6:44	1:05	8:39	145 144-146	1254	178 176-182	1/1
0.88	7:51	1:07	8:57	144 143-146	1290	178 176-180	1/2
1.00	8:51	1:00	8:03	147 143-150	1183	179 174-184	1/3
1.13	9:56	1:05	8:41	148 147-148	1284	177 174-180	2/1
1.25	11:03	1:07	8:53	146 141-148	1298	175 168-180	1/5
1.38	12:06	1:04	8:28	142 140-145	1203	176 172-180	4/3
1.50	13:16	1:10	9:16	149 147-151	1381	178 176-180	4/1
1.63	14:24	1:08	9:05	150 149-150	1362	176 172-178	2/1
1.75	15:32	1:09	9:08	148 147-149	1353	175 174-176	2/2
1.88	16:38	1:05	8:40	147 146-149	1275	173 162-176	0/3
2.00	17:45	1:08	9:00	149 147-150	1342	175 172-176	4/1
2.13	18:51	1:06	8:46	149 148-150	1306	178 176-180	2/1
2.25	19:55	1:04	8:31	148 147-148	1261	176 172-178	0/3
2.38	21:03	1:08	9:06	147 146-148	1338	173 172-174	2/1
2.50	22:12	1:09	9:16	146 142-148	1353	171 168-174	1/5
2.63	23:21	1:09	9:08	143 140-146	1306	174 172-176	4/3
2.75	24:30	1:09	9:14	149 146-150	1377	175 174-176	4/1
2.88	25:38	1:08	9:01	149 148-150	1343	176 174-176	1/1
3.00	26:45	1:07	8:56	149 148-151	1331	178 174-182	2/2
3.12	27:40	55	7:58	151 151-152	1203	179 176-184	1/1

Heart

143/152max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 51m, Range 9m, Flat prediction 27:41

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

176 (184 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	176	3.1	27:40	8:53
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:05	8:22	46.15%	More
800m	4:13	8:30	49.69%	More
1km	5:17	8:30	51.84%	More
Mile	8:35	8:35	54.40%	More
5k	27:31	8:52	59.26%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:02	8:02	58.10
5km	27:33	8:52	59.20
5M	46:13	9:15	57.57
10km	58:32	9:25	56.91
10M	1:38:09	9:49	55.89
Half	2:11:37	10:03	54.43
20M	3:28:28	10:25	54.04
Mara	4:39:33	10:40	53.35

Bespoke Fields

Amend your bespoke fields

TAO Adherence Score
Aerobic Training Effect	3.4
TAO Physiological Load	17.5
TAO Training Points
TAO Undulation	1.26
Anaerobic Training Effect	0.0
Hillscore	157

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry