Sun 11th Mar 2012 at 10:00am by westmoors

Run > Race

warm

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Time
3:22:34
Miles
20.04
Min/mi
10:06
Pacing
88%
WAVA
52.03
Cals
2487
BPM
124
%MHR
73.7
B/mi
1252
Asc(m)
120
Hillscore
5
Surface
Road

Notes & Comments

First 10 miles comfortable, next 5 were a struggle and the last 5 pure torture!

Split Summary

====

1) - 1m - 9:31(9:31/m) - 129bpm avge - 161bpm max - 123cal

2) - 1m - 9:22(9:22/m) - 144bpm avge - 155bpm max - 125cal

3) - 1m - 9:44(9:44/m) - 146bpm avge - 154bpm max - 126cal

4) - 1m - 9:21(9:21/m) - 140bpm avge - 151bpm max - 124cal

5) - 1m - 9:35(9:35/m) - 141bpm avge - 159bpm max - 126cal

6) - 1m - 9:15(9:15/m) - 148bpm avge - 156bpm max - 125cal

7) - 1m - 9:40(9:40/m) - 139bpm avge - 152bpm max - 125cal

8) - 1m - 9:31(9:31/m) - 141bpm avge - 150bpm max - 125cal

9) - 1m - 9:30(9:30/m) - 141bpm avge - 153bpm max - 124cal

10) - 1m - 9:33(9:33/m) - 136bpm avge - 152bpm max - 125cal

11) - 1m - 9:56(9:56/m) - 127bpm avge - 141bpm max - 126cal

12) - 1m - 10:06(10:06/m) - 131bpm avge - 147bpm max - 126cal

13) - 1m - 10:06(10:06/m) - 119bpm avge - 142bpm max - 126cal

14) - 1m - 9:55(9:55/m) - 121bpm avge - 142bpm max - 126cal

15) - 1m - 10:27(10:27/m) - 117bpm avge - 134bpm max - 127cal

16) - 1m - 11:39(11:39/m) - 105bpm avge - 139bpm max - 115cal

17) - 1m - 10:31(10:31/m) - 108bpm avge - 127bpm max - 128cal

18) - 1m - 11:24(11:24/m) - 91bpm avge - 124bpm max - 120cal

19) - 1m - 12:07(12:07/m) - 88bpm avge - 108bpm max - 119cal

20) - 1m - 11:08(11:08/m) - 92bpm avge - 128bpm max - 124cal

21) - 0.02m - 12(10:19/m) - 98bpm avge - 98bpm max - 2cal

Heart Rate Zone Summary

====

HR Zone: 35-186bpm (Sub 70%): 100%

Pace Zone Summary

====

Pace Zone: 8:20-8:39/mile: 1.7%

Pace Zone: 8:40-8:59/mile: 5%

Pace Zone: 9:00-9:19/mile: 11.7%

Pace Zone: 9:20-9:39/mile: 17.7%

Pace Zone: 9:40-9:59/mile: 16.5%

Pace Zone: 10:00-10:19/mile: 11.8%

Pace Zone: 10:20-10:39/mile: 10.9%

Pace Zone: 10:40-10:59/mile: 6.8%

Pace Zone: 11:00-11:19/mile: 4.9%

Pace Zone: 11:20-11:39/mile: 2.9%

Pace Zone: 11:40-11:59/mile: 2.1%

Pace Zone: 12:00-12:19/mile: 1.1%

9:31 9:22 9:44 9:21 9:35 9:15 9:40 9:31 9:30 9:33 9:56 10:06 10:06 9:55 10:27 11:39 10:31 11:24 12:07 11:08 12

Pace

22%

37%

38%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
1.00	9:29	9:29	9:29	128 57-158	1214	5/3
2.00	18:51	9:22	9:22	143 130-152	1341	3/3
3.00	28:35	9:44	9:44	146 128-154	1421	13/2
4.00	37:58	9:22	9:22	140 123-151	1312	5/9
5.00	47:33	9:35	9:35	141 120-159	1351	15/8
6.00	56:48	9:16	9:16	148 139-155	1370	2/17
7.00	1:06:28	9:40	9:40	138 120-152	1333	2/2
8.00	1:15:59	9:31	9:31	140 126-150	1332	2/4
9.00	1:25:28	9:30	9:30	140 126-153	1329	3/4
10.00	1:35:02	9:33	9:33	136 117-151	1299	4/5
11.00	1:44:58	9:56	9:56	127 108-141	1262	2/3
12.00	1:55:04	10:06	10:06	130 108-147	1313	4/3
13.00	2:05:11	10:06	10:06	119 95-142	1203	12/1
14.00	2:15:05	9:55	9:55	121 96-142	1200	5/10
15.00	2:25:33	10:27	10:27	118 98-134	1234	17/8
16.00	2:37:12	11:39	11:39	105 65-139	1223	1/18
17.00	2:47:42	10:31	10:31	108 83-126	1135	2/2
18.00	2:59:07	11:24	11:24	92 57-124	1049	2/6
19.00	3:11:14	12:07	12:07	89 62-108	1079	4/5
20.00	3:22:21	11:08	11:08	94 64-128	1046	3/6
20.01	3:22:33	12	16:07	98 97-98	1579	0/0

Heart

124/98max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 120m, Range 30m, Flat prediction 3:22:09

Elevation Graph

Biggest Climbs (m)	Min/mi
19 1.4%	9:35
19 1.4%	11:12
14 1.1%	9:56
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:12	8:53	40.46%	More
800m	4:32	9:08	43.51%	More
1km	5:41	9:08	45.32%	More
Mile	9:14	9:14	47.45%	More
5k	29:12	9:24	52.47%	More
5 miles	47:19	9:28	52.82%	More
10k	58:49	9:28	53.19%	More
10 miles	1:35:02	9:30	54.09%	More
Half	2:06:11	9:38	53.49%	More
20 miles	3:22:22	10:07	51.98%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:48	7:48	56.22
5km	26:43	8:36	57.35
5M	44:49	8:58	55.77
10km	56:45	9:08	55.13
10M	1:35:10	9:31	54.02
Half	2:07:38	9:45	52.53
20M	3:22:08	10:06	52.04
Mara	4:31:03	10:21	51.30

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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