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Tue 26th Sep 2023 at 4:28pm by westmoors

Run > Tempo
  • windy
  • Time
    36:00
  • Miles
    3.72
  • Min/mi
    9:41
  • Pacing
    91.1%
  • WAVA
    55.84
  • Stride(cm)
    97
  • Cadence
    172
  • BPM
    140
  • %MHR
    83.1
  • B/mi
    1351
  • Surface
    Mixed

Notes & Comments

Trimmed from another training entry

Target pace 9:44 - 9:49. Not very steady and overall a bit quick!

Split Summary
===
2) 1mi - 9:48(9:48/mi) 135/141bpm [1322b/mi] 104cal 6.13/7.2mph
3) 1mi - 10:08(10:08/mi) 139/142bpm [1409b/mi] 108cal 5.92/6.53mph
4) 1mi - 9:14(9:14/mi) 144/147bpm [1330b/mi] 102cal 6.49/6.99mph
5) 0.72mi - 6:50(9:28/mi) 143/146bpm [1353b/mi] 75cal 6.34/6.55mph
Ness
Good effort 👍

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.
0.13 1:09 1:09 9:14 134 131-137 1237 174 172-176
0.25 2:20 1:11 9:28 135 133-137 1278 172 170-174
0.38 3:45 1:25 11:16 133 130-136 1499 172 166-176
0.50 5:03 1:18 10:26 136 133-139 1420 170 168-172
0.63 6:18 1:15 10:01 139 138-141 1393 170 168-172
0.75 7:27 1:09 9:14 134 130-138 1236 169 166-170
0.88 8:34 1:07 8:56 132 130-135 1179 170 168-172
1.00 9:47 1:13 9:45 139 137-140 1356 169 168-172
1.13 10:57 1:10 9:17 137 136-139 1272 172 170-174
1.25 12:15 1:18 10:21 137 136-138 1418 171 170-172
1.38 13:31 1:16 10:09 141 139-142 1431 169 168-172
1.50 14:40 1:10 9:16 138 135-141 1280 170 170-172
1.63 16:03 1:22 11:00 136 134-138 1496 169 162-172
1.75 17:19 1:16 10:11 139 139-141 1415 171 170-174
1.88 18:36 1:17 10:14 141 140-141 1442 170 168-172
2.00 19:56 1:20 10:38 140 139-141 1490 170 168-172
2.13 21:08 1:12 9:39 140 139-141 1352 172 170-174
2.25 22:17 1:09 9:14 142 141-143 1312 173 172-174
2.38 23:32 1:15 9:59 143 142-144 1427 173 154-176
2.50 24:40 1:07 8:59 144 142-145 1294 176 174-176
2.63 25:46 1:06 8:50 145 144-145 1280 176 174-178
2.75 26:54 1:08 9:05 145 143-146 1318 175 174-178
2.88 27:58 1:04 8:35 146 145-147 1254 176 176-178
3.00 29:10 1:12 9:35 145 145-146 1389 174 172-176
3.13 30:26 1:16 10:04 145 145-145 1461 172 168-174
3.25 31:34 1:09 9:08 145 144-145 1325 174 172-174
3.38 32:46 1:11 9:32 144 144-145 1372 173 170-174
3.50 33:54 1:09 9:09 143 142-144 1308 173 172-174
3.63 35:05 1:11 9:29 142 141-143 1346 172 170-174
3.71 35:54 49 9:23 141 140-141 1324 173 170-174

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    140 avge / 147 max Delete HR Trace

  • Cadence Distribution

    172 avge / 178 max Stride Length: 97cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 30 8:11 41.48% More
    200m 1:03 8:27 44.33% More
    400m 2:11 8:49 45.50% More
    800m 4:24 8:51 50.01% More
    1km 5:33 8:56 51.58% More
    Mile 9:11 9:11 52.80% More
    5k 29:49 9:36 56.15% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:38 8:38 56.18
    5km 29:36 9:32 56.57
    5M 49:39 9:56 54.60
    10km 1:02:52 10:07 53.68
    10M 1:45:26 10:33 52.84
    Half 2:21:23 10:48 52.18
    20M 3:43:55 11:12 50.77
    Mara 5:00:17 11:28 49.59

Bespoke Fields

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TAO Adherence Score
Aerobic Training Effect
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TAO Undulation
Anaerobic Training Effect
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