Mon 6th Sep 2021 at 4:22pm by westmoors

Run > Easy

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Time
52:08
Miles
4.34
Min/mi
12:01
Pacing
91%
WAVA
45.12
Stride(cm)
82
Cals
451
Cadence
163
BPM
130
%MHR
77.4
B/mi
1562
Asc(m)
32
Hillscore
2
Surface
Mixed

Notes & Comments

Target: 5 min Z1, 35 min Z2, 5 min Z3

Still finding it hard to keep HR down!

Split Summary
===
1) 0.42m - 5:00(11:54/m) 117/127bpm [1392b/mi] 41cal 5.04/5.97mph
2) 1m - 11:39(11:39/m) 131/137bpm [1525b/mi] 109cal 5.15/5.63mph
3) 1m - 11:56(11:56/m) 133/137bpm [1587b/mi] 104cal 5.03/5.66mph
4) 0.96m - 11:26(11:51/m) 133/137bpm [1577b/mi] 100cal 5.06/5.34mph
5) 0.37m - 5:00(13:31/m) 130/137bpm [1758b/mi] 40cal 4.44/5.22mph
6) 0.59m - 7:08(12:06/m) 128/131bpm [1549b/mi] 57cal 4.96/5.41mph

5:00 11:39 11:56 11:26 5:00 7:08

Pace

97%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:23	1:23	11:03	98 71-120	1083	162 52-176	2/3
0.25	3:09	1:46	14:10	120 118-123	1699	165 118-188	3/5
0.38	4:31	1:22	10:55	124 122-125	1353	166 164-168	0/1
0.50	6:00	1:29	11:54	125 122-127	1487	166 164-168	1/1
0.63	7:21	1:21	10:46	128 126-130	1379	165 164-166	3/1
0.75	8:58	1:37	12:58	130 128-132	1685	162 156-166	1/2
0.88	10:35	1:37	12:54	134 133-135	1729	156 100-166	6/1
1.00	11:58	1:23	11:05	133 133-135	1474	166 164-168	4/1
1.13	13:24	1:26	11:28	133 130-134	1524	166 164-168	1/1
1.25	14:48	1:24	11:11	134 133-135	1498	166 164-168	1/3
1.38	16:09	1:22	10:52	134 131-137	1457	165 162-168	1/3
1.50	17:30	1:20	10:42	132 130-134	1412	166 164-166	1/6
1.63	18:59	1:29	11:53	130 130-132	1544	165 164-166	0/3
1.75	20:25	1:26	11:27	134 132-137	1535	164 162-166	1/1
1.88	21:55	1:30	12:04	134 133-136	1616	164 164-166	2/1
2.00	23:36	1:41	13:25	133 132-134	1783	163 162-164	2/1
2.13	25:04	1:29	11:50	134 133-135	1586	164 162-166	1/2
2.25	26:35	1:31	12:07	134 132-136	1624	164 162-166	2/1
2.38	28:03	1:28	11:45	134 133-135	1574	163 160-164	1/1
2.50	29:30	1:26	11:32	133 131-135	1533	164 164-166	1/1
2.63	30:59	1:29	11:54	135 132-136	1606	164 162-166	2/1
2.75	32:30	1:31	12:07	135 131-137	1636	164 162-164	1/2
2.88	33:57	1:27	11:33	131 130-133	1514	165 164-166	2/1
3.00	35:27	1:30	12:01	134 133-135	1611	164 162-166	1/1
3.13	36:57	1:30	12:02	133 131-134	1601	164 162-164	2/0
3.25	38:27	1:30	12:00	134 133-135	1609	164 162-166	2/1
3.38	39:54	1:27	11:34	133 130-135	1537	165 162-166	2/1
3.50	41:38	1:44	13:55	132 130-134	1836	154 86-166	4/1
3.63	43:29	1:51	14:50	132 122-137	1958	159 154-164	4/3
3.75	44:58	1:28	11:47	127 123-129	1497	163 162-164	1/5
3.88	46:27	1:29	11:55	127 125-129	1513	164 162-166	0/4
4.00	47:57	1:30	11:59	128 127-129	1534	164 162-166	1/1
4.13	49:31	1:34	12:30	128 126-130	1601	163 162-164	1/1
4.25	51:01	1:30	12:02	127 125-129	1528	163 162-164	2/0
4.34	52:09	1:08	12:13	129 125-131	1576	162 156-164	1/1

Heart

130/137max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 32m, Range 15m, Flat prediction 51:40

Elevation Graph

Biggest Climbs (m)	Min/mi
12 1.1%	12:27
10 1.4%	12:03
See your biggest climbs

Cadence

163 (188 max) Stride Length: 82cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.6	164	4.3	51:57	11:59
Walk	0.4	92	0	11	29:11
Still	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:41	10:46	36.57%	More
800m	5:29	11:02	39.10%	More
1km	6:50	11:00	40.87%	More
Mile	11:17	11:17	42.25%	More
5k	36:31	11:45	45.64%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:35	10:35	45.07
5km	36:15	11:40	45.98
5M	1:00:48	12:10	44.75
10km	1:17:00	12:24	44.24
10M	2:09:08	12:55	43.48
Half	2:53:10	13:13	42.35
20M	4:34:16	13:43	42.09
Mara	6:07:47	14:02	41.58

Bespoke Fields

Amend your bespoke fields

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

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