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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

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.

Multigraph

  • Pace
  • Elev
  • 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. Ascent mtrs Asc.
1.03 10:00 10:00 9:43 197 182-212 1914 178 168-184 22/8
2.07 20:00 10:00 9:38 216 210-223 2082 178 174-182 11/29
3.08 30:00 10:00 9:54 217 207-223 2148 177 172-180 18/2
4.09 40:00 10:00 9:51 215 204-222 2117 177 170-184 27/36
5.06 50:00 10:00 10:23 217 210-222 2254 171 86-184 31/10
6.04 1:00:00 10:00 10:09 214 208-220 2173 175 170-180 28/22
7.08 1:10:00 10:00 9:36 215 201-223 2064 177 170-184 9/31
7.71 1:20:00 10:00 16:00 206 188-217 3296 161 92-182 13/5
8.67 1:30:00 10:00 10:22 209 197-218 2166 176 170-180 21/19
9.63 1:40:00 10:00 10:24 215 200-226 2236 175 172-178 20/10
10.57 1:50:00 10:00 10:42 212 202-221 2268 171 98-178 17/4
11.47 2:00:00 10:00 11:09 204 190-218 2274 174 166-180 34/24
12.46 2:10:00 10:00 10:03 214 206-221 2150 176 172-180 5/17
13.42 2:19:14 9:14 9:37 211 202-216 2030 176 172-180 5/36

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    212 avge / 226 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient 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

  • Cadence Distribution

    175 avge / 184 max Stride Length: 89cm

  • Run/Walk Breakdown

     
    % 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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