Sun 22nd Mar 2020 at 7:00am by westmoors

Run > Long Run

Follow User
0 👍

Time
1:57:51
Miles
11.99
Min/mi
9:50
Pacing
86%
WAVA
56.90
Stride(cm)
95
Cals
998
Cadence
171
BPM
135
%MHR
80.3
B/mi
1326
Asc(m)
139
Hillscore
2
Surface
Road

Notes & Comments

All races now postponed so no need for the extra long runs. Back to maintaining base fitness.

Split Summary
===
1) 1m - 9:55(9:55/m) 136/144bpm 99cal 6.05/7.83mph
2) 1m - 9:53(9:53/m) 141/146bpm 103cal 6.07/6.93mph
3) 1m - 9:43(9:43/m) 142/147bpm 101cal 6.17/7.64mph
4) 1m - 9:50(9:50/m) 137/145bpm 96cal 6.1/7.18mph
5) 1m - 9:49(9:49/m) 134/139bpm 90cal 6.11/7.22mph
6) 1m - 10:14(10:14/m) 134/137bpm 87cal 5.86/7.12mph
7) 1m - 9:41(9:41/m) 134/137bpm 82cal 6.19/6.93mph
8) 1m - 9:35(9:35/m) 132/135bpm 70cal 6.26/6.85mph
9) 1m - 10:17(10:17/m) 131/135bpm 68cal 5.84/7.28mph
10) 1m - 9:43(9:43/m) 131/142bpm 63cal 6.18/6.85mph
11) 1m - 9:38(9:38/m) 132/135bpm 67cal 6.23/6.62mph
12) 0.99m - 9:33(9:40/m) 134/137bpm 72cal 6.2/6.49mph

9:55 9:53 9:43 9:50 9:49 10:14 9:41 9:35 10:17 9:43 9:38 9:33

Pace

10%

36%

39%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:47	4:47	9:34	131 98-139	1253	177 128-182	2/7
1.00	9:54	5:07	10:14	140 133-144	1433	173 98-180	7/3
1.50	15:02	5:08	10:16	140 135-145	1437	169 108-180	4/2
2.00	19:47	4:46	9:31	143 139-146	1361	175 172-178	12/3
2.50	24:30	4:42	9:25	142 139-146	1337	173 110-180	7/5
3.00	29:31	5:01	10:02	142 138-147	1424	174 120-180	11/4
3.50	34:25	4:54	9:48	141 136-145	1382	173 170-176	10/8
4.00	39:21	4:56	9:52	133 130-137	1312	169 114-176	1/17
4.50	44:26	5:05	10:10	134 126-139	1361	168 114-176	3/5
5.00	49:10	4:44	9:29	135 134-137	1279	173 170-174	4/6
5.50	54:33	5:23	10:45	132 120-137	1420	168 86-176	5/5
6.00	59:24	4:52	9:43	135 133-136	1312	172 170-174	7/2
6.50	1:04:04	4:40	9:20	135 133-137	1260	173 170-174	8/4
7.00	1:09:05	5:01	10:02	133 127-136	1335	170 110-176	5/5
7.50	1:13:51	4:46	9:32	133 131-135	1268	173 172-176	8/12
8.00	1:18:40	4:49	9:38	131 129-133	1262	173 170-176	2/7
8.50	1:24:10	5:29	10:59	128 119-135	1405	164 94-176	6/5
9.00	1:28:57	4:47	9:35	132 128-135	1264	173 170-176	4/5
9.50	1:33:53	4:56	9:53	131 124-142	1294	169 118-174	6/7
10.00	1:38:40	4:46	9:33	132 130-134	1260	171 168-174	2/5
10.50	1:43:28	4:49	9:38	132 129-134	1271	172 170-174	3/3
11.00	1:48:17	4:49	9:37	133 130-135	1280	172 164-174	4/4
11.50	1:53:04	4:47	9:35	134 131-135	1284	172 170-176	4/6
11.99	1:57:51	4:47	9:48	135 133-137	1323	172 168-176	5/5

Heart

135/147max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 139m, Range 32m, Flat prediction 1:58:06

Elevation Graph

Biggest Climbs (m)	Min/mi
12 1.3%	9:32
11 2.5%	9:37
See your biggest climbs

Cadence

171 (182 max) Stride Length: 95cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.1	173	11.9	1:54:26	9:39
Walk	2.4	122	0.1	2:47	21:08
Still	0.5	-	-	38	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:11	8:46	44.50%	More
800m	4:33	9:10	46.48%	More
1km	5:46	9:16	47.92%	More
Mile	9:25	9:25	50.08%	More
5k	29:52	9:37	55.20%	More
5 miles	48:44	9:45	55.20%	More
10k	1:00:29	9:44	55.69%	More
10 miles	1:37:58	9:48	56.65%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:56	7:56	59.47
5km	27:10	8:45	60.68
5M	45:33	9:07	59.07
10km	57:42	9:17	58.38
10M	1:36:45	9:41	57.36
Half	2:09:45	9:54	55.86
20M	3:25:30	10:17	55.49
Mara	4:35:34	10:31	54.80

Bespoke Fields

Amend your bespoke fields

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

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