Sun 7th Feb 2016 at 11:00am by westmoors

Run > Race

windy

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Time
2:05:02
Miles
13.09
Min/mi
9:33
Pacing
90%
WAVA
55.82
Stride(cm)
93
Cals
1415
Cadence
181
BPM
166
%MHR
99.1
B/mi
1590
Asc(m)
234
Hillscore
18
Surface
Road

Notes & Comments

2 comments

Blackmore Vale Half.

Knee twinged about 8.5 miles and again around 10 miles but otherwise was OK. Amazingly got a course PB!

Split Summary
===
1) 1m - 9:05(9:05/m) 173/188bpm 118cal 6.6/7.18mph
2) 1m - 9:35(9:35/m) 172/187bpm 121cal 6.27/7.03mph
3) 1m - 9:11(9:11/m) 178/193bpm 118cal 6.54/7.33mph
4) 1m - 10:07(10:07/m) 176/192bpm 114cal 5.93/6.57mph
5) 1m - 9:37(9:37/m) 179/196bpm 115cal 6.24/7.2mph
6) 1m - 10:29(10:29/m) 165/183bpm 115cal 5.72/6.59mph
7) 1m - 8:53(8:53/m) 191/202bpm 115cal 6.75/8.01mph
8) 1m - 9:11(9:11/m) 161/182bpm 108cal 6.53/7.14mph
9) 1m - 8:42(8:42/m) 169/183bpm 111cal 6.9/7.33mph
10) 1m - 9:37(9:37/m) 155/169bpm 98cal 6.24/6.82mph
11) 1m - 9:52(9:52/m) 147/162bpm 94cal 6.08/6.82mph
12) 1m - 9:20(9:20/m) 150/162bpm 88cal 6.42/7.14mph
13) 1m - 9:51(9:51/m) 151/164bpm 87cal 6.09/7.26mph
14) 0.14m - 1:32(10:53/m) 151/152bpm 13cal 5.51/5.66mph

9:05 9:35 9:11 10:07 9:37 10:29 8:53 9:11 8:42 9:37 9:52 9:20 9:51 1:32

	alpenrose Well done - nice steady pace.
	fetcheveryone Yay! Nice one!

Pace

17%

20%

27%

23%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	9:04	9:04	9:04	169 93-187	1534	185 118-194	7/39
2.00	18:39	9:35	9:35	172 151-187	1647	183 180-188	25/7
3.00	27:50	9:11	9:11	178 161-192	1633	182 176-186	4/14
4.00	37:57	10:07	10:07	176 150-192	1780	179 176-184	26/5
5.00	47:34	9:37	9:37	179 150-196	1722	180 176-184	21/19
6.00	58:03	10:29	10:29	166 148-183	1740	179 174-182	42/8
7.00	1:06:56	8:53	8:53	191 181-202	1697	182 176-186	8/37
8.00	1:16:07	9:11	9:11	162 144-182	1488	180 176-184	11/15
9.00	1:24:49	8:42	8:42	169 146-182	1469	182 180-186	0/30
10.00	1:34:26	9:37	9:37	155 144-169	1490	180 178-182	13/4
11.00	1:44:17	9:52	9:52	148 141-161	1459	178 174-182	16/11
12.00	1:53:38	9:20	9:20	150 142-162	1401	180 176-184	7/26
13.00	2:03:29	9:51	9:51	151 143-164	1488	182 176-188	31/11
13.14	2:05:02	1:33	11:00	151 151-152	1660	180 178-182	9/0

Heart

166/202max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 234m, Range 79m, Flat prediction 2:01:03

Elevation Graph

Biggest Climbs (m)	Min/mi
56 2.8%	10:17
30 2.2%	10:11
26 5.2%	11:04
18 2.7%	9:47
18 2.0%	9:24
15 1.7%	10:21
See your biggest climbs

Cadence

181 (194 max) Stride Length: 93cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	180	13.1	2:04:51	9:31
Walk	0.1	118	0	11	14:42

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:04	8:17	45.19%	More
800m	4:12	8:26	48.77%	More
1km	5:19	8:34	50.09%	More
Mile	8:39	8:39	52.38%	More
5k	27:39	8:54	57.22%	More
5 miles	45:59	9:12	56.14%	More
10k	57:37	9:16	56.10%	More
10 miles	1:34:13	9:25	56.41%	More
Half	2:04:35	9:31	56.05%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:39	7:39	59.18
5km	26:12	8:26	60.38
5M	43:56	8:47	58.76
10km	55:38	8:57	58.09
10M	1:33:19	9:20	56.96
Half	2:05:08	9:33	55.43
20M	3:18:11	9:55	54.95
Mara	4:25:46	10:09	54.20

Bespoke Fields

Amend your bespoke fields

TAO Adherence Score
Aerobic Training Effect
TAO Physiological Load
TAO Training Points
TAO Undulation
Anaerobic Training Effect
Hillscore	2213

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