Mon 3rd Oct 2022 at 5:55pm by westmoors

Run > Progressive

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Time
32:03
Miles
2.86
Min/mi
11:12
Pacing
91%
WAVA
48.70
Stride(cm)
86
Cals
277
Cadence
168
BPM
125
%MHR
74.3
B/mi
1400
Asc(m)
6
Surface
Road

flat

Notes & Comments

Didn't have time to do the planned 52 minutes so adapted it to 5 min Z1, 13 min Z2, 3 min Z3.

Split Summary
===
1) 0.45m - 5:00(11:09/m) 114/120bpm [1271b/mi] 41cal 5.38/6.03mph
2) 1m - 11:24(11:24/m) 124/130bpm [1414b/mi] 99cal 5.26/5.82mph
3) 1m - 11:24(11:24/m) 127/131bpm [1448b/mi] 99cal 5.26/6.12mph
4) 0.11m - 1:13(11:28/m) 130/131bpm [1491b/mi] 8cal 5.23/4.84mph
5) 0.3m - 3:01(10:00/m) 136/139bpm [1361b/mi] 30cal 6/6.68mph

5:00 11:24 11:24 1:13 3:01

Pace

78%

20%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:27	1:27	11:34	103 74-120	1192	173 166-194	1/1
0.25	2:52	1:25	11:20	116 115-119	1315	169 168-172	1/3
0.38	4:10	1:18	10:25	118 116-119	1229	169 166-170	3/1
0.50	5:30	1:20	10:43	118 117-120	1265	169 168-172	1/2
0.63	6:50	1:19	10:34	124 121-126	1310	168 168-168	2/1
0.75	8:15	1:25	11:22	123 121-124	1399	168 166-168	2/2
0.88	9:37	1:22	10:59	124 121-127	1361	168 156-170	0/2
1.00	11:01	1:24	11:08	126 124-128	1403	169 166-170	1/2
1.13	12:47	1:46	14:09	128 123-130	1811	163 138-166	1/2
1.25	14:06	1:19	10:32	124 122-126	1306	166 166-168	1/1
1.38	15:36	1:30	12:03	125 122-126	1506	167 166-168	1/1
1.50	16:58	1:21	10:50	124 123-124	1344	167 166-168	1/2
1.63	18:19	1:21	10:52	125 124-126	1357	166 164-168	2/1
1.75	19:50	1:31	12:07	126 124-128	1527	163 132-168	0/2
1.88	21:12	1:22	11:00	125 122-128	1374	167 166-168	1/1
2.00	22:34	1:21	10:51	125 124-126	1355	167 166-168	1/1
2.13	24:00	1:27	11:34	127 125-128	1470	167 166-168	1/1
2.25	25:24	1:24	11:10	129 128-131	1439	168 166-168	1/1
2.38	26:52	1:28	11:46	129 127-131	1517	167 166-170	1/1
2.50	28:23	1:31	12:06	130 129-131	1572	166 166-168	1/1
2.63	29:40	1:17	10:13	132 128-137	1348	170 164-176	3/1
2.75	30:55	1:16	10:05	138 137-139	1392	172 170-174	2/0
2.86	32:02	1:07	10:27	136 134-138	1422	170 166-172	1/1

Heart

125/139max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 6m, Range 8m, Flat prediction 32:03

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

168 (194 max) Stride Length: 86cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.3	167	2.8	31:49	11:12
Walk	0.7	140	0	13	14:18

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:25	9:43	41.32%	More
800m	5:18	10:39	41.57%	More
1km	6:43	10:48	42.71%	More
Mile	10:59	10:59	44.43%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:14	10:14	47.66
5km	35:04	11:17	48.60
5M	58:49	11:46	47.33
10km	1:14:29	11:59	46.81
10M	2:04:54	12:29	46.03
Half	2:47:30	12:47	44.85
20M	4:25:16	13:16	44.62
Mara	5:55:44	13:35	44.10

Bespoke Fields

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TAO Adherence Score
Aerobic Training Effect
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TAO Training Points
TAO Undulation
Anaerobic Training Effect
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