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Sat 10th Jan 2015 at 9:00am by westmoors

Run > parkrun

drizzle
windy

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Time
27:47
Miles
3.12
Min/mi
8:54
Pacing
93.9%
WAVA
56.66
Stride(cm)
99
Cals
340
Cadence
183
BPM
158
%MHR
94
B/mi
1407
Asc(m)
42
Surface
Mixed

Notes & Comments

Chose the wrong shoes, although someone who was wearing trail shoes said they were still sliding around. Found it really tough. Could be due to the hill session on Thursday, the sports massage yesterday or just the weather conditions. Still its another one in the bag!

Split Summary
===
1) 1m - 8:41(8:41/m) 163/186bpm 113cal 3.09/3.83/hr
2) 1m - 9:07(9:07/m) 160/172bpm 111cal 2.94/3.16/hr
3) 1m - 9:05(9:05/m) 158/175bpm 106cal 2.95/3.17/hr
4) 0.12m - 54(7:43/m) 157/158bpm 10cal 3.47/3.36/hr

8:41 9:07 9:05 54

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.
0.13	59	59	7:53	110 73-150	867	188 184-190	0/1
0.25	2:02	1:03	8:26	166 154-177	1400	184 182-186	0/1
0.38	3:08	1:06	8:48	183 180-186	1611	183 180-186	0/1
0.50	4:15	1:07	8:53	184 182-186	1636	183 182-186	1/1
0.63	5:24	1:08	9:07	178 172-183	1624	180 178-184	1/2
0.75	6:32	1:08	9:05	167 162-170	1516	182 180-184	2/0
0.88	7:37	1:06	8:46	157 155-161	1377	183 182-184	0/1
1.00	8:40	1:03	8:24	155 153-156	1302	186 180-190	0/2
1.13	9:49	1:09	9:11	156 154-157	1432	183 180-184	1/0
1.25	10:56	1:07	8:56	155 154-157	1384	180 172-184	0/4
1.38	12:02	1:05	8:44	156 154-159	1362	182 180-184	2/1
1.50	13:16	1:14	9:53	158 157-159	1563	178 176-182	3/0
1.63	14:27	1:12	9:32	159 157-161	1516	180 176-182	1/0
1.75	15:37	1:09	9:14	165 160-170	1524	181 180-184	0/1
1.88	16:40	1:04	8:30	170 167-171	1446	182 178-190	1/3
2.00	17:48	1:07	8:59	163 162-166	1465	183 182-192	5/0
2.13	18:55	1:07	8:59	166 162-173	1491	183 182-184	0/1
2.25	19:59	1:04	8:29	164 156-175	1391	184 182-186	0/2
2.38	21:07	1:08	9:03	157 156-158	1421	185 182-186	1/0
2.50	22:14	1:07	9:00	156 154-158	1403	181 174-184	0/4
2.63	23:22	1:08	9:02	154 152-155	1391	182 180-184	1/1
2.75	24:38	1:16	10:07	156 155-157	1578	180 178-182	3/0
2.88	25:47	1:09	9:13	156 155-157	1439	181 180-182	1/0
3.00	26:53	1:06	8:48	156 155-157	1372	184 182-186	0/1
3.12	27:48	55	7:50	158 156-158	1238	187 186-188	3/3

Further Analysis

Pace Distribution
Edit colour bands
Heart Rate Distribution
158 avge / 186 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands
Cadence Distribution
183 avge / 192 max Stride Length: 99cm

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:00	8:01	46.29%	More
800m	4:12	8:26	48.37%	More
1km	5:20	8:35	49.52%	More
Mile	8:39	8:39	51.89%	More
5k	27:42	8:55	56.59%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:04	8:04	55.62
5km	27:39	8:54	56.70
5M	46:23	9:17	55.16
10km	58:44	9:27	54.53
10M	1:38:30	9:51	53.47
Half	2:12:06	10:05	52.01
20M	3:29:13	10:28	51.54
Mara	4:40:33	10:42	50.83

Bespoke Fields

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

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Sat 10th Jan 2015 at 9:00am by westmoors

Run > parkrun

Notes & Comments

Multigraph

Splits

Further Analysis

Pace Distribution

Heart Rate Distribution

Cadence Distribution

Benchmarks

Predictions

Bespoke Fields

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