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Sun 17th Sep 2023 at 7:43am by westmoors

Run > Long Run
  • humid
  • Time
    1:58:34
  • Miles
    11.13
  • Min/mi
    10:39
  • Pacing
    68.6%
  • WAVA
    52.68
  • Stride(cm)
    89
  • Cals
    1109
  • Cadence
    169
  • BPM
    134
  • %MHR
    79.9
  • B/mi
    1430
  • Asc(m)
    74
  • Hillscore
    3
  • Surface
    Mixed

Notes & Comments

Part solo and part with club. The pace with the gang was killing me so I split off as they started the second lake lap.

Split Summary
===
1) 1mi - 10:35(10:35/mi) 128/135bpm [1355b/mi] 104cal 5.67/6.32mph
2) 1mi - 10:54(10:54/mi) 132/137bpm [1438b/mi] 102cal 5.51/6.45mph
3) 1mi - 10:22(10:22/mi) 137/142bpm [1420b/mi] 106cal 5.79/6.45mph
4) 1mi - 10:03(10:03/mi) 137/140bpm [1377b/mi] 103cal 5.97/6.35mph
5) 1mi - 10:16(10:16/mi) 135/139bpm [1385b/mi] 100cal 5.85/6.55mph
6) 1mi - 10:25(10:25/mi) 135/139bpm [1407b/mi] 101cal 5.76/5.95mph
7) 1mi - 10:44(10:44/mi) 134/137bpm [1439b/mi] 100cal 5.59/6.01mph
8) 1mi - 10:43(10:43/mi) 135/137bpm [1448b/mi] 99cal 5.59/6.03mph
9) 1mi - 11:08(11:08/mi) 136/141bpm [1515b/mi] 100cal 5.39/6.57mph
10) 1mi - 10:55(10:55/mi) 135/137bpm [1473b/mi] 93cal 5.5/5.95mph
11) 1mi - 10:58(10:58/mi) 134/138bpm [1469b/mi] 89cal 5.47/6.24mph
12) 0.13mi - 1:31(11:26/mi) 135/137bpm [1543b/mi] 12cal 5.25/5.78mph

Chaffage on upper arms with right coming off worst.
10:35 10:54 10:22 10:03 10:16 10:25 10:44 10:43 11:08 10:55 10:58 1:31
Ness
Great pace on that run!
alpenrose
Good work :)

Multigraph

  • Pace
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.50 5:15 5:15 10:30 122 91-131 1281 169 114-174
1.00 10:35 5:20 10:39 132 129-135 1407 170 168-174
1.50 16:18 5:43 11:27 134 131-137 1534 167 162-170
2.00 24:17 7:59 +2:49 15:58 127 102-136 2027 171 116-176
2.50 29:29 5:12 10:25 138 133-142 1437 172 170-176
3.00 34:39 5:10 10:20 136 127-141 1405 172 154-178
3.50 39:46 5:07 10:14 137 133-140 1403 172 170-176
4.00 44:42 4:56 9:51 137 134-140 1350 172 170-176
4.50 49:35 4:53 9:45 134 132-136 1308 172 168-176
5.00 54:58 5:23 10:46 135 133-139 1453 169 106-174
5.50 1:00:08 5:10 10:20 134 132-136 1384 169 168-174
6.00 1:05:23 5:15 10:30 136 134-138 1429 172 168-176
6.50 1:10:35 5:12 10:25 135 133-137 1406 169 168-172
7.00 1:16:07 5:32 11:04 133 131-135 1471 164 114-172
7.50 1:21:19 5:12 10:24 135 133-137 1404 169 168-172
8.00 1:26:51 5:31 11:03 135 131-137 1491 169 154-172
8.50 1:32:29 5:38 11:16 137 133-141 1544 168 164-170
9.00 1:37:59 5:30 11:01 135 132-139 1487 168 164-170
9.50 1:43:23 5:24 10:48 134 131-137 1448 168 162-170
10.00 1:48:54 5:31 11:02 135 134-137 1489 168 166-170
10.50 1:54:25 5:31 11:02 135 131-137 1490 167 142-170
11.00 1:59:52 5:27 10:53 133 130-138 1448 167 162-170
11.13 2:01:23 1:31 11:30 135 134-137 1552 168 164-170

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    134 avge / 142 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    17 1.6% 11:20
    17 1.6% 10:22

  • Cadence Distribution

    169 avge / 178 max Stride Length: 89cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 97.2 169 11.1 1:58:01 10:38
    Walk 2.8 122 0 3:22 1:47:14

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 33 8:51 38.32% More
    200m 1:09 9:14 40.58% More
    400m 2:19 9:20 42.96% More
    800m 4:44 9:31 46.51% More
    1km 5:59 9:38 47.78% More
    Mile 9:48 9:48 49.50% More
    5k 31:33 10:09 53.07% More
    5 miles 51:29 10:18 52.66% More
    10k 1:04:34 10:23 52.27% More
    10 miles 1:48:50 10:53 51.19% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:39 8:39 56.07
    5km 29:38 9:32 56.51
    5M 49:42 9:56 54.54
    10km 1:02:56 10:08 53.62
    10M 1:45:33 10:33 52.78
    Half 2:21:32 10:48 52.13
    20M 3:44:10 11:13 50.71
    Mara 5:00:36 11:28 49.53

Bespoke Fields

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