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Sun 28th May 2017 at 9:00am by westmoors

Run > Race
  • warm
  • Time
    2:19:18
  • Miles
    13.43
  • Min/mi
    10:22
  • Pacing
    72.5%
  • WAVA
    51.07
  • Stride(cm)
    89
  • Cals
    1606
  • Cadence
    175
  • BPM
    212
  • %MHR
    126
  • B/mi
    2195
  • Asc(m)
    42
  • Hillscore
    22
  • Surface
    Road

Notes & Comments

1 comments
Casterbridge half.

The toughest half I think I've ever done. Was pleased that I ran it all other than through the water stations! A few knee twinges but I got round.

Split Summary
===
1) 1m - 9:50(9:50/m) 196/210bpm 119cal 6.1/6.51mph
2) 1m - 9:31(9:31/m) 216/223bpm 118cal 6.31/6.8mph
3) 1m - 9:59(9:59/m) 217/223bpm 121cal 6.01/6.82mph
4) 1m - 9:56(9:56/m) 215/223bpm 119cal 6.04/6.91mph
5) 1m - 10:16(10:16/m) 217/223bpm 118cal 5.85/6.78mph
6) 1m - 10:09(10:09/m) 214/222bpm 122cal 5.91/6.97mph
7) 1m - 9:35(9:35/m) 214/223bpm 114cal 6.27/6.95mph
8) 1m - 13:57(13:57/m) 206/218bpm 125cal 4.3/6.28mph
9) 1m - 10:13(10:13/m) 211/219bpm 121cal 5.87/6.64mph
10) 1m - 10:14(10:14/m) 214/227bpm 120cal 5.86/6.32mph
11) 1m - 11:49(11:49/m) 207/221bpm 128cal 5.08/5.82mph
12) 1m - 9:58(9:58/m) 212/221bpm 116cal 6.02/6.55mph
13) 1m - 9:45(9:45/m) 212/216bpm 117cal 6.16/6.62mph
14) 0.43m - 4:06(9:38/m) 210/216bpm 48cal 6.22/6.7mph
9:50 9:31 9:59 9:56 10:16 10:09 9:35 13:57 10:13 10:14 11:49 9:58 9:45 4:06
alpenrose
Well done! :) Nasty hill at the back end but downhill all the way for the last 2.

Pace

28% 33% 30% 9%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 5:00 5:00 9:59 195 182-204 1947 177 168-182 10/0
1.00 9:50 4:50 9:41 198 190-210 1917 179 176-184 11/6
1.50 14:33 4:43 9:27 215 210-220 2030 179 176-182 2/9
2.00 19:21 4:48 9:35 217 210-223 2080 178 174-182 8/18
2.50 24:10 4:49 9:38 217 209-223 2092 178 176-180 1/3
3.00 29:20 5:10 10:20 217 207-220 2243 176 172-178 16/0
3.50 34:32 5:11 10:23 213 204-222 2212 176 172-182 15/1
4.00 39:16 4:44 9:29 217 212-222 2057 177 170-184 13/27
4.50 44:16 5:00 10:00 218 212-222 2180 167 86-178 7/14
5.00 49:32 5:16 10:32 216 210-221 2275 176 172-184 20/2
5.50 54:43 5:11 10:23 216 213-220 2242 176 172-180 19/3
6.00 59:41 4:58 9:56 212 208-218 2105 174 170-178 7/19
6.50 1:04:32 4:51 9:42 211 201-217 2046 177 170-184 7/17
7.00 1:09:16 4:44 9:27 218 214-223 2062 177 172-182 2/15
7.50 1:17:58 8:43 17:26 204 188-216 3555 158 92-178 11/4
8.00 1:23:13 5:14 10:28 212 207-217 2220 177 172-182 11/0
8.50 1:28:29 5:16 10:32 207 197-218 2179 175 170-180 11/8
9.00 1:33:26 4:58 9:55 215 211-218 2133 175 172-180 6/17
9.50 1:38:40 5:14 10:29 218 205-226 2284 175 172-178 12/4
10.00 1:43:40 5:00 10:00 209 200-220 2089 175 172-178 2/4
10.50 1:49:22 5:41 11:23 214 207-221 2436 167 98-176 14/1
11.00 1:55:30 6:08 12:16 200 190-211 2452 172 166-180 33/0
11.50 2:00:23 4:53 9:47 210 191-218 2054 175 172-178 2/25
12.00 2:05:27 5:04 10:08 215 209-221 2179 176 172-178 3/8
12.50 2:10:21 4:54 9:48 213 206-216 2087 176 174-180 1/9
13.00 2:15:12 4:51 9:42 212 206-215 2056 176 174-180 3/15
13.42 2:19:14 4:02 9:36 210 202-216 2016 176 172-178 2/21

Heart

212/226max
  • Show Beats/Mile

Elevation

Asc 42m, Range 78m, Flat prediction 2:10:41
Elevation Graph
Biggest Climbs (m) Min/mi
50 2.5% 11:29
30 1.6% 10:11
28 3.1% 10:39
24 2.2% 10:42
19 3.8% 11:11
13 5.3% 10:29
See your biggest climbs

Cadence

175 (184 max) Stride Length: 89cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 97.8 176 13.4 2:16:06 10:12
Walk 2.2 112 0.1 3:07 44:58
Still 0.0 - - 1 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:10 8:43 43.44% More
800m 4:27 8:58 46.31% More
1km 5:40 9:07 47.40% More
Mile 9:24 9:24 48.41% More
5k 30:18 9:45 51.65% More
5 miles 49:29 9:54 51.24% More
10k 1:01:24 9:53 51.43% More
10 miles 1:43:38 10:22 50.18% More
Half 2:16:01 10:23 51.00% More

Predictions

Dist Time Per Mile WAVA
1M 8:17 8:17 54.94
5km 28:23 9:08 55.13
5M 47:36 9:31 53.27
10km 1:00:17 9:42 52.39
10M 1:41:06 10:07 51.45
Half 2:15:35 10:21 50.73
20M 3:34:44 10:44 49.71
Mara 4:47:57 10:59 48.79

Bespoke Fields

Amend your bespoke fields
TAO Adherence Score
Aerobic Training Effect 5.0
TAO Physiological Load
TAO Training Points
TAO Undulation
Anaerobic Training Effect
Hillscore 2491
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