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Sun 15th Jun 2025 at 8:17am by westmoors

Run > Long Run

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Time
1:44:20
Miles
10.03
Min/mi
10:24
Pacing
91%
WAVA
54.89
Stride(cm)
91
Cals
1009
Cadence
170
BPM
128
%MHR
76
B/mi
1328
Asc(m)
130
Surface
Mixed

Notes & Comments

1 comments

1) 1mi - 10:35(10:35/mi) 120/126bpm [1270b/mi] 101cal 5.67/6.49mph
2) 1mi - 10:28(10:28/mi) 125/129bpm [1309b/mi] 106cal 5.73/7.22mph
3) 1mi - 10:16(10:16/mi) 127/131bpm [1304b/mi] 105cal 5.85/6.87mph
4) 1mi - 10:17(10:17/mi) 129/132bpm [1327b/mi] 103cal 5.83/6.93mph
5) 1mi - 10:17(10:17/mi) 131/135bpm [1348b/mi] 106cal 5.83/7.22mph
6) 1mi - 11:00(11:00/mi) 129/134bpm [1419b/mi] 105cal 5.46/6.43mph
7) 1mi - 10:24(10:24/mi) 129/133bpm [1341b/mi] 99cal 5.77/6.53mph
8) 1mi - 10:22(10:22/mi) 129/133bpm [1337b/mi] 96cal 5.79/6.93mph
9) 1mi - 10:16(10:16/mi) 128/135bpm [1314b/mi] 90cal 5.85/6.35mph
10) 1mi - 10:03(10:03/mi) 131/134bpm [1316b/mi] 95cal 5.97/6.45mph
11) 0.03mi - 21(11:13/mi) 135/135bpm [1513b/mi] 3cal 5.35/5.87mph

10:35 10:28 10:16 10:17 10:17 11:00 10:24 10:22 10:16 10:03 21

alpenrose
Well done!

Pace

37%

41%

19%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	5:08	5:08	10:15	114 86-123	1169	170 122-178	2/6
1.00	10:35	5:27	10:54	123 119-126	1340	172 168-174	9/7
1.50	15:49	5:14	10:28	126 119-129	1318	172 170-174	9/8
2.00	21:03	5:14	10:29	125 121-129	1310	171 168-174	8/11
2.50	26:20	5:17	10:33	127 123-131	1340	171 168-172	7/6
3.00	31:19	4:59	9:59	127 125-131	1268	171 170-174	5/6
3.50	36:42	5:23	10:47	128 125-132	1380	169 116-174	7/7
4.00	41:36	4:54	9:48	129 123-132	1265	172 168-174	3/8
4.50	46:33	4:56	9:52	132 130-135	1303	172 168-174	4/3
5.00	51:54	5:21	10:42	130 128-133	1392	169 118-176	7/6
5.50	57:12	5:18	10:36	130 126-134	1379	169 162-174	7/3
6.00	1:02:54	5:42	11:23	128 121-132	1458	162 72-174	8/10
6.50	1:08:01	5:08	10:16	129 125-132	1324	172 170-174	8/5
7.00	1:13:17	5:16	10:32	129 125-133	1359	171 168-174	4/8
7.50	1:18:25	5:08	10:15	130 125-132	1333	171 168-174	8/5
8.00	1:23:39	5:14	10:29	128 125-131	1342	171 170-174	5/7
8.50	1:28:59	5:20	10:40	130 126-135	1386	169 166-174	6/4
9.00	1:33:55	4:56	9:52	127 122-129	1254	172 168-174	2/6
9.50	1:38:53	4:58	9:56	130 128-132	1291	172 168-174	5/5
10.00	1:43:58	5:05	10:10	132 130-134	1341	173 168-174	9/6
10.03	1:44:20	22	11:23	135 134-135	1536	171 170-172	1/0

Heart

128/135max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 130m, Range 11m, Flat prediction 1:44:20

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

170 (178 max) Stride Length: 91cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.4	171	10	1:43:45	10:22
Walk	0.6	122	0	35	21:04

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
100m	29	7:45	44.70%	More
200m	1:05	8:40	44.08%	More
400m	2:17	9:10	44.58%	More
800m	4:47	9:38	47.17%	More
1km	6:05	9:47	48.26%	More
Mile	9:49	9:49	50.55%	More
5k	31:34	10:10	54.33%	More
5 miles	51:48	10:22	53.58%	More
10k	1:04:21	10:21	53.69%	More
10 miles	1:43:55	10:23	54.94%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:31	8:31	58.25
5km	29:12	9:24	58.72
5M	48:58	9:48	56.68
10km	1:02:01	9:59	55.72
10M	1:44:00	10:24	54.89
Half	2:19:27	10:39	54.24
20M	3:40:52	11:03	52.73
Mara	4:56:11	11:18	51.48

Bespoke Fields

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TAO Adherence Score
Aerobic Training Effect
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TAO Training Points
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Anaerobic Training Effect
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