Sun 20th Oct 2019 at 8:00am by westmoors

Run > Long Run

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Time
1:53:58
Miles
11.69
Min/mi
9:45
Pacing
86.7%
WAVA
57.31
Stride(cm)
97
Cals
1083
Cadence
171
BPM
133
%MHR
79.1
B/mi
1296
Asc(m)
141
Surface
Mixed

Notes & Comments

Split Summary
===
1) 1m - 9:35(9:35/m) 131/138bpm 101cal 6.26/6.68mph
2) 1m - 9:34(9:34/m) 137/139bpm 104cal 6.27/6.53mph
3) 1m - 9:45(9:45/m) 135/138bpm 103cal 6.15/6.76mph
4) 1m - 9:51(9:51/m) 133/137bpm 100cal 6.09/6.76mph
5) 1m - 9:21(9:21/m) 133/137bpm 93cal 6.42/7.06mph
6) 1m - 9:12(9:12/m) 134/137bpm 90cal 6.53/7.18mph
7) 1m - 11:20(11:20/m) 129/139bpm 89cal 5.29/6.97mph
8) 1m - 9:50(9:50/m) 132/135bpm 88cal 6.1/6.99mph
9) 1m - 9:31(9:31/m) 133/139bpm 82cal 6.31/6.72mph
10) 1m - 9:42(9:42/m) 134/141bpm 86cal 6.19/7.37mph
11) 1m - 9:25(9:25/m) 135/139bpm 84cal 6.37/6.76mph
12) 0.69m - 6:52(9:58/m) 137/140bpm 63cal 6.02/6.64mph

9:35 9:34 9:45 9:51 9:21 9:12 11:20 9:50 9:31 9:42 9:25 6:52

Pace

27%

55%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:49	4:49	9:38	124 90-134	1194	176 118-182	5/7
1.00	9:34	4:45	9:31	135 131-137	1285	175 172-178	7/4
1.50	14:24	4:49	9:38	137 134-139	1321	173 172-176	8/5
2.00	19:08	4:44	9:29	136 134-138	1289	173 170-174	4/7
2.50	23:59	4:51	9:42	135 133-138	1309	171 168-174	6/5
3.00	28:53	4:54	9:49	134 132-137	1315	171 170-174	6/4
3.50	33:55	5:02	10:03	133 131-137	1337	170 168-172	11/6
4.00	38:45	4:50	9:40	133 130-135	1285	170 168-172	8/8
4.50	43:22	4:38	9:15	134 133-136	1240	171 170-172	6/7
5.00	48:06	4:44	9:27	132 130-134	1248	172 170-176	2/6
5.50	52:37	4:32	9:03	133 131-134	1204	172 170-176	3/6
6.00	57:18	4:40	9:20	135 131-136	1260	172 170-178	5/4
6.50	1:02:05	4:47	9:34	135 132-139	1293	171 168-174	10/8
7.00	1:08:37	6:33	13:05	124 102-135	1623	160 60-176	10/4
7.50	1:13:18	4:40	9:21	133 131-135	1243	173 168-176	5/6
8.00	1:18:28	5:10	10:20	131 127-135	1353	169 126-176	4/10
8.50	1:23:13	4:45	9:31	132 122-138	1256	172 168-176	8/7
9.00	1:27:58	4:45	9:31	133 127-139	1265	171 168-174	5/3
9.50	1:32:43	4:45	9:29	133 127-138	1262	170 168-172	2/9
10.00	1:37:40	4:57	9:54	136 133-141	1347	170 120-178	3/4
10.50	1:42:22	4:42	9:23	136 133-139	1276	171 170-174	5/4
11.00	1:47:06	4:44	9:28	135 133-137	1277	170 168-172	3/7
11.50	1:51:58	4:52	9:44	137 133-138	1334	170 118-176	4/4
11.69	1:53:58	2:00	10:39	138 136-140	1470	170 128-174	5/1

Heart

133/141max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 141m, Range 21m, Flat prediction 1:53:58

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

171 (182 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.9	171	11.6	1:52:44	9:41
Walk	1.0	112	0	1:05	22:55
Still	0.1	-	-	9	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:10	8:43	44.74%	More
800m	4:29	9:01	47.23%	More
1km	5:39	9:06	48.85%	More
Mile	9:10	9:10	51.44%	More
5k	29:08	9:23	56.58%	More
5 miles	47:39	9:32	56.47%	More
10k	59:15	9:32	56.85%	More
10 miles	1:37:25	9:45	56.96%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:53	7:53	59.85
5km	27:00	8:41	61.06
5M	45:17	9:03	59.42
10km	57:21	9:14	58.74
10M	1:36:11	9:37	57.69
Half	2:08:59	9:51	56.19
20M	3:24:16	10:13	55.82
Mara	4:33:56	10:27	55.12

Bespoke Fields

Amend your bespoke fields

TAO Adherence Score
Aerobic Training Effect	3.3
TAO Physiological Load	52.5
TAO Training Points	-47.3
TAO Undulation	1.32
Anaerobic Training Effect	0.0
Hillscore	245

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