Mon 11th Jan 2021 at 3:00pm by westmoors

Run > General

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Time
33:20
Miles
3.35
Min/mi
9:57
Pacing
94%
WAVA
54.00
Stride(cm)
94
Cals
337
Cadence
172
BPM
133
%MHR
79.2
B/mi
1325
Asc(m)
55
Surface
Mixed

Notes & Comments

Put gloves on as my hands had been cold whilst working. Didn't really need them as it was quite mild.

Split Summary
===
1) 1m - 9:35(9:35/m) 130/138bpm 96cal 6.26/6.66mph
2) 1m - 10:06(10:06/m) 135/138bpm 103cal 5.94/6.85mph
3) 1m - 10:02(10:02/m) 135/138bpm 102cal 5.98/6.57mph
4) 0.35m - 3:37(10:26/m) 136/139bpm 36cal 5.75/6.07mph

9:35 10:06 10:02 3:37

Pace

15%

56%

26%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:17	1:17	10:19	111 92-127	1145	173 98-196	0/3
0.25	2:30	1:12	9:39	131 126-134	1263	177 174-180	1/2
0.38	3:40	1:11	9:24	136 135-137	1279	175 174-178	2/2
0.50	4:50	1:10	9:17	134 132-136	1244	176 174-178	1/1
0.63	6:03	1:13	9:41	132 131-134	1279	176 176-176	3/1
0.75	7:15	1:12	9:40	133 131-134	1285	175 172-176	1/0
0.88	8:23	1:08	9:08	131 130-133	1196	175 172-176	1/3
1.00	9:34	1:11	9:26	131 130-133	1235	174 172-176	1/2
1.13	10:47	1:13	9:44	133 132-135	1295	173 170-174	2/2
1.25	12:11	1:24	11:13	134 131-136	1503	162 114-174	8/5
1.38	13:25	1:13	9:46	136 135-137	1328	172 170-172	5/5
1.50	14:35	1:10	9:23	136 135-137	1276	171 170-172	1/3
1.63	15:49	1:14	9:49	135 133-137	1325	171 170-174	1/2
1.75	17:03	1:15	9:59	135 133-136	1347	171 170-172	2/0
1.88	18:20	1:17	10:15	136 135-138	1393	171 170-172	1/1
2.00	19:40	1:20	10:37	136 134-137	1444	170 170-172	2/1
2.13	20:58	1:18	10:27	136 135-137	1422	170 170-172	2/2
2.25	22:10	1:12	9:38	136 135-138	1309	172 170-174	2/1
2.38	23:25	1:14	9:56	136 135-136	1351	170 170-172	1/3
2.50	24:49	1:24	11:09	135 133-137	1505	170 168-170	2/2
2.63	26:02	1:13	9:47	135 133-137	1320	171 170-172	2/1
2.75	27:14	1:12	9:38	137 135-138	1319	172 170-174	1/2
2.88	28:27	1:13	9:44	135 133-137	1315	172 170-172	1/3
3.00	29:42	1:15	9:59	135 133-138	1348	171 170-172	1/1
3.13	30:59	1:17	10:14	137 136-139	1401	172 170-174	1/2
3.25	32:18	1:19	10:32	136 134-139	1432	172 170-174	3/3
3.35	33:20	1:02	10:43	136 135-137	1458	170 168-172	2/1

Heart

133/139max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 55m, Range 8m, Flat prediction 33:20

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

172 (196 max) Stride Length: 94cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.4	172	3.3	33:09	9:56
Walk	0.6	113	0	11	17:17

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:17	9:10	42.95%	More
800m	4:39	9:22	46.05%	More
1km	5:49	9:22	48.05%	More
Mile	9:26	9:26	50.54%	More
5k	30:46	9:54	54.16%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:58	8:58	53.20
5km	30:43	9:53	54.26
5M	51:30	10:18	52.83
10km	1:05:14	10:30	52.22
10M	1:49:24	10:56	51.32
Half	2:26:42	11:12	49.99
20M	3:52:20	11:37	49.68
Mara	5:11:34	11:54	49.08

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TAO Adherence Score
Aerobic Training Effect
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TAO Training Points
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