Mon 19th Sep 2022 at 8:48am by westmoors

Run > Long Run
  • Time
    2:22:42
  • Miles
    12.77
  • Min/mi
    11:10
  • Pacing
    93%
  • WAVA
    51.18
  • Stride(cm)
    85
  • Cals
    1081
  • Cadence
    169
  • BPM
    119
  • %MHR
    70.8
  • B/mi
    1329
  • Asc(m)
    106
  • Hillscore
    6
  • Surface
    Mixed

Notes & Comments

1 comments
Was meant to do 14 miles but after about 9.5 I started to get a slight pain on my right side lower back so thought it wise to cut it short. Didn't cut it as short as I could have as I still had a bug to squish!

Split Summary
===
1) 1m - 11:21(11:21/m) 116/126bpm [1316b/mi] 96cal 5.29/5.99mph
2) 1m - 11:02(11:02/m) 119/123bpm [1313b/mi] 95cal 5.44/5.8mph
3) 1m - 11:30(11:30/m) 121/125bpm [1391b/mi] 95cal 5.22/6.16mph
4) 1m - 10:53(10:53/m) 120/124bpm [1306b/mi] 88cal 5.51/6.05mph
5) 1m - 11:10(11:10/m) 119/126bpm [1328b/mi] 85cal 5.38/6.2mph
6) 1m - 10:59(10:59/m) 118/126bpm [1295b/mi] 81cal 5.47/6.01mph
7) 1m - 10:55(10:55/m) 119/128bpm [1299b/mi] 79cal 5.5/6.32mph
8) 1m - 11:09(11:09/m) 118/122bpm [1315b/mi] 80cal 5.38/5.8mph
9) 1m - 11:01(11:01/m) 120/125bpm [1322b/mi] 79cal 5.45/5.99mph
10) 1m - 11:22(11:22/m) 117/122bpm [1330b/mi] 80cal 5.28/6.12mph
11) 1m - 11:17(11:17/m) 119/122bpm [1343b/mi] 77cal 5.32/6.53mph
12) 1m - 11:24(11:24/m) 120/123bpm [1368b/mi] 83cal 5.26/5.93mph
13) 0.77m - 8:41(11:20/m) 122/125bpm [1382b/mi] 63cal 5.29/6.51mph
11:21 11:02 11:30 10:53 11:10 10:59 10:55 11:09 11:01 11:22 11:17 11:24 8:41
alpenrose
Nice work. :)

Pace

81% 17% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 5:29 5:29 10:58 112 85-119 1228 175 166-176 6/8
1.00 11:21 5:52 11:44 119 109-126 1397 169 114-176 14/9
1.50 16:51 5:30 10:59 118 115-122 1297 172 170-174 1/8
2.00 22:23 5:33 11:05 119 116-123 1320 171 166-174 7/8
2.50 27:58 5:35 11:10 119 113-123 1329 169 140-172 4/7
3.00 33:53 5:54 11:49 122 118-125 1441 168 162-172 14/4
3.50 39:20 5:27 10:55 120 115-123 1309 170 168-172 5/4
4.00 44:46 5:26 10:51 120 116-124 1303 170 168-172 4/7
4.50 50:13 5:27 10:54 119 114-125 1296 170 168-172 6/7
5.00 55:55 5:43 11:25 120 115-126 1370 169 166-172 14/8
5.50 1:01:14 5:19 10:37 118 112-124 1253 169 168-172 5/15
6.00 1:06:54 5:40 11:20 119 112-126 1349 168 164-172 19/2
6.50 1:12:26 5:32 11:03 122 114-128 1349 169 166-172 3/8
7.00 1:17:49 5:23 10:47 116 111-120 1250 170 156-176 3/13
7.50 1:23:30 5:41 11:23 120 116-122 1365 169 166-174 12/2
8.00 1:28:58 5:27 10:55 116 110-120 1266 169 168-172 5/5
8.50 1:34:27 5:30 10:59 119 115-123 1307 170 168-174 7/4
9.00 1:39:59 5:31 11:03 121 115-125 1337 169 166-172 4/8
9.50 1:45:41 5:42 11:24 116 112-121 1322 170 168-172 6/13
10.00 1:51:21 5:40 11:20 118 116-121 1338 169 168-170 4/7
10.50 1:57:01 5:40 11:21 119 117-121 1350 168 164-170 5/4
11.00 2:02:38 5:36 11:13 119 116-122 1334 166 118-172 6/5
11.50 2:08:19 5:41 11:23 120 118-123 1365 168 164-170 4/4
12.00 2:14:02 5:43 11:26 119 116-122 1360 168 166-170 2/5
12.50 2:19:38 5:36 11:12 121 117-125 1355 168 166-170 4/5
12.77 2:22:43 3:05 11:35 122 121-124 1413 168 164-172 3/1

Heart

119/128max
  • Show Beats/Mile

Elevation

Asc 106m, Range 20m, Flat prediction 2:22:05
Elevation Graph
Biggest Climbs (m) Min/mi
18 2.9% 11:51
16 1.6% 11:30
12 1.2% 11:13
10 2.0% 11:18
See your biggest climbs

Cadence

169 (176 max) Stride Length: 85cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.8 169 12.8 2:22:29 11:10
Walk 0.2 122 0 13 20:22
Still 0.0 - - 1 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:26 9:47 40.61% More
800m 5:09 10:23 42.11% More
1km 6:31 10:29 43.47% More
Mile 10:41 10:41 45.13% More
5k 34:02 10:57 49.52% More
5 miles 54:58 11:00 50.06% More
10k 1:08:19 11:00 50.45% More
10 miles 1:51:11 11:07 51.10% More

Predictions

Dist Time Per Mile WAVA
1M 8:58 8:58 53.79
5km 30:43 9:53 54.86
5M 51:31 10:18 53.42
10km 1:05:14 10:30 52.83
10M 1:49:24 10:56 51.93
Half 2:26:43 11:12 50.59
20M 3:52:21 11:37 50.30
Mara 5:11:35 11:54 49.70

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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