Sun 21st May 2023 at 9:01am by westmoors

Run > Race

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Time
46:30
Miles
4.88
Min/mi
9:32
Pacing
92%
WAVA
58.44
Stride(cm)
96
Cals
510
Cadence
176
BPM
142
%MHR
84.2
B/mi
1348
Asc(m)
60
Hillscore
1
Surface
Road

Notes & Comments

1 comments

First target was to beat last years time (48:09) and the second to go sub 48!

Fastest mile was the one with the hill - go figure!

Split Summary
===
1) 1mi - 9:36(9:36/mi) 131/141bpm [1257b/mi] 98cal 6.25/7.18mph
2) 1mi - 9:37(9:37/mi) 141/145bpm [1357b/mi] 106cal 6.24/7.08mph
3) 1mi - 9:14(9:14/mi) 145/149bpm [1340b/mi] 104cal 6.49/7.45mph
4) 1mi - 9:49(9:49/mi) 145/147bpm [1424b/mi] 110cal 6.11/6.72mph
5) 0.88mi - 8:14(9:18/mi) 146/147bpm [1359b/mi] 92cal 6.45/7.26mph

9:36 9:37 9:14 9:49 8:14

alpenrose
Great job!

Pace

10%

23%

41%

16%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:17	2:17	9:07	115 86-131	1048	179 168-182	3/3
0.50	4:37	2:20	9:20	132 130-134	1231	176 172-180	4/3
0.75	6:57	2:20	9:20	135 133-137	1259	176 172-178	4/7
1.00	9:36	2:39	10:37	138 135-141	1465	176 174-178	8/2
1.25	12:00	2:24	9:37	139 137-140	1337	176 174-178	5/8
1.50	14:24	2:24	9:35	142 140-145	1361	175 172-176	4/9
1.75	16:48	2:24	9:35	140 138-143	1343	175 172-178	6/4
2.00	19:13	2:26	9:42	144 143-144	1397	173 172-176	7/1
2.25	21:39	2:26	9:45	145 143-147	1415	175 172-178	7/1
2.50	24:02	2:23	9:32	146 144-148	1391	175 172-178	9/3
2.75	26:20	2:18	9:11	146 142-148	1341	175 166-178	3/9
3.00	28:27	2:07	8:27	144 140-145	1217	176 172-178	0/14
3.25	30:55	2:28	9:51	146 143-147	1437	177 174-178	9/2
3.50	33:26	2:32	10:07	144 142-146	1456	175 172-176	6/9
3.75	35:48	2:22	9:27	146 144-147	1381	175 174-178	4/2
4.00	38:16	2:28	9:53	146 144-147	1443	175 174-178	6/4
4.25	40:38	2:21	9:25	144 142-146	1355	174 170-178	4/8
4.50	43:04	2:26	9:45	147 146-147	1433	175 174-178	4/1
4.75	45:18	2:15	8:58	147 146-147	1319	177 174-178	4/4
4.88	46:29	1:11	8:53	147 146-147	1305	178 176-180	2/3

Heart

142/148max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 60m, Range 23m, Flat prediction 46:18

Elevation Graph

Biggest Climbs (m)	Min/mi
14 1.5%	9:50
See your biggest climbs

Cadence

176 (182 max) Stride Length: 96cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	175	4.9	46:29	9:31
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
100m	28	7:26	45.60%	More
200m	1:01	8:07	46.14%	More
400m	2:05	8:23	47.87%	More
800m	4:21	8:44	50.64%	More
1km	5:34	8:58	51.42%	More
Mile	9:14	9:14	52.85%	More
5k	29:26	9:29	57.89%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:18	8:18	58.77
5km	28:28	9:10	59.87
5M	47:45	9:33	58.30
10km	1:00:28	9:44	57.66
10M	1:41:24	10:08	56.70
Half	2:15:59	10:23	55.25
20M	3:35:21	10:46	54.96
Mara	4:48:48	11:01	54.32

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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