Thu 30th Mar 2023 at 6:34pm by westmoors

Run > General

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Time
46:54
Miles
4.45
Min/mi
10:32
Pacing
86%
WAVA
52.59
Stride(cm)
90
Cals
497
Cadence
169
BPM
146
%MHR
86.8
B/mi
1536
Asc(m)
54
Hillscore
3
Surface
Mixed

Notes & Comments

1 comments

Really struggled yet the pace wasn't fast. Wish I knew how to get my pace back.

Split Summary
===
1) 1mi - 10:03(10:03/mi) 139/147bpm [1397b/mi] 103cal 5.97/6.57mph
2) 1mi - 11:01(11:01/mi) 145/153bpm [1597b/mi] 115cal 5.45/6.93mph
3) 1mi - 10:39(10:39/mi) 150/157bpm [1599b/mi] 116cal 5.63/7.16mph
4) 1mi - 10:37(10:37/mi) 151/156bpm [1602b/mi] 115cal 5.65/6.51mph
5) 0.45mi - 4:34(10:10/mi) 148/150bpm [1504b/mi] 48cal 5.9/6.47mph

10:03 11:01 10:39 10:37 4:34

Ness
Nice one

Pace

40%

42%

15%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:19	1:19	10:33	110 78-138	1161	177 172-192	5/2
0.25	2:36	1:17	10:13	141 138-142	1441	173 172-176	4/2
0.38	3:54	1:18	10:28	141 140-143	1475	173 172-176	3/1
0.50	5:10	1:16	10:06	141 140-143	1424	173 170-174	2/2
0.63	6:20	1:10	9:22	141 140-143	1320	174 172-174	1/1
0.75	7:32	1:12	9:38	142 140-143	1367	171 168-172	1/2
0.88	8:50	1:18	10:23	144 142-146	1496	171 170-174	3/1
1.00	10:03	1:13	9:43	147 145-147	1430	171 170-174	1/0
1.13	11:21	1:18	10:25	145 143-147	1510	170 168-172	0/3
1.25	12:40	1:19	10:33	145 144-146	1529	166 126-174	2/0
1.38	14:34	1:54	15:10	140 134-146	2123	155 52-180	1/1
1.50	15:50	1:16	10:10	149 142-151	1514	173 170-176	2/2
1.63	17:04	1:13	9:48	150 149-150	1470	171 166-174	1/2
1.75	18:30	1:26	11:29	150 146-152	1722	155 98-172	1/2
1.88	19:47	1:17	10:18	140 135-146	1442	167 158-172	0/6
2.00	21:04	1:17	10:14	148 142-152	1514	169 166-176	0/13
2.13	22:10	1:06	8:51	149 146-152	1319	172 170-174	2/3
2.25	23:30	1:20	10:37	147 146-149	1560	170 162-172	1/4
2.38	24:48	1:18	10:22	147 146-148	1524	172 170-174	1/4
2.50	26:07	1:19	10:33	150 148-151	1583	170 168-172	2/5
2.63	27:27	1:20	10:38	151 150-152	1604	170 170-172	4/1
2.75	28:41	1:15	9:58	151 149-152	1506	171 170-172	4/1
2.88	30:09	1:28	11:41	152 151-153	1776	168 164-172	2/1
3.00	31:44	1:35	12:37	155 153-157	1956	166 162-170	8/0
3.13	33:16	1:33	12:22	156 154-156	1930	170 168-174	11/0
3.25	34:33	1:17	10:16	153 152-154	1571	171 168-174	8/1
3.38	35:49	1:15	10:04	151 151-152	1519	170 168-172	3/2
3.50	37:04	1:15	10:02	151 150-152	1516	170 168-170	2/3
3.63	38:21	1:16	10:11	150 149-151	1527	171 170-172	2/0
3.75	39:37	1:17	10:14	149 148-150	1524	171 168-172	1/1
3.88	40:57	1:20	10:39	150 148-150	1599	171 170-174	1/2
4.00	42:20	1:23	11:04	150 148-151	1661	171 170-172	3/0
4.13	43:36	1:16	10:04	148 147-150	1490	171 170-172	2/1
4.25	44:52	1:16	10:09	148 148-148	1501	171 170-172	2/2
4.38	46:09	1:17	10:16	148 146-150	1520	171 170-172	2/2
4.45	46:55	46	10:20	147 145-149	1519	169 168-172	0/5

Heart

146/157max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 54m, Range 41m, Flat prediction 46:09

Elevation Graph

Biggest Climbs (m)	Min/mi
28 4.3%	12:11
See your biggest climbs

Cadence

169 (192 max) Stride Length: 90cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.5	170	4.4	46:12	10:26
Walk	1.3	106	0	35	24:16
Still	0.3	-	-	8	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
100m	31	8:13	41.28%	More
200m	1:06	8:48	42.58%	More
400m	2:20	9:24	42.67%	More
800m	4:49	9:42	45.65%	More
1km	6:07	9:50	46.89%	More
Mile	9:58	9:58	48.94%	More
5k	32:33	10:29	52.36%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:16	9:16	52.64
5km	31:44	10:13	53.71
5M	53:14	10:39	52.29
10km	1:07:25	10:51	51.71
10M	1:53:03	11:18	50.85
Half	2:31:36	11:34	49.56
20M	4:00:06	12:00	49.29
Mara	5:21:59	12:17	48.72

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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