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Sat 8th Aug 2015 at 8:00am by westmoors

Run > parkrun
  • warm
  • Time
    26:38
  • Miles
    3.11
  • Min/mi
    8:34
  • Pacing
    93.5%
  • WAVA
    58.98
  • Stride(cm)
    103
  • Cals
    304
  • Cadence
    183
  • BPM
    155
  • %MHR
    92.4
  • B/mi
    1330
  • Asc(m)
    42
  • Surface
    Mixed

Notes & Comments

Didn't go "all out" today, just ran what felt comfortable.

Split Summary
===
1) 1m - 8:39(8:39/m) 149/158bpm 97cal 6.93/7.64mph
2) 1m - 8:41(8:41/m) 157/161bpm 104cal 6.9/7.26mph
3) 1m - 8:31(8:31/m) 160/164bpm 93cal 7.05/7.41mph
4) 0.11m - 47(7:03/m) 162/164bpm 10cal 8.51/7.91mph
8:39 8:41 8:31 47

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 1:05 1:05 8:37 123 105-142 1060 184 176-186 0/2
0.25 2:16 1:12 9:35 148 144-150 1417 182 178-186 0/1
0.38 3:17 1:01 8:06 148 147-150 1198 184 182-186 0/1
0.50 4:21 1:04 8:29 150 148-152 1272 182 180-186 1/1
0.63 5:25 1:04 8:33 153 151-154 1308 179 170-182 1/2
0.75 6:33 1:08 9:01 155 153-156 1399 183 182-186 2/0
0.88 7:38 1:05 8:44 155 154-157 1353 183 180-186 0/1
1.00 8:39 1:01 8:09 155 154-156 1262 183 180-184 0/2
1.13 9:43 1:04 8:31 157 156-159 1336 181 178-182 1/0
1.25 10:45 1:02 8:15 157 152-160 1296 178 176-180 0/3
1.38 11:49 1:04 8:29 153 152-155 1299 180 178-182 1/1
1.50 12:58 1:10 9:17 158 155-160 1466 180 180-182 3/0
1.63 14:03 1:05 8:43 158 157-159 1376 181 180-184 0/0
1.75 15:13 1:10 9:18 158 157-160 1470 182 180-184 1/1
1.88 16:17 1:03 8:28 159 159-160 1346 181 178-184 1/4
2.00 17:21 1:04 8:31 159 158-160 1354 182 180-182 5/0
2.13 18:24 1:03 8:25 159 158-160 1337 183 182-186 1/2
2.25 19:25 1:01 8:12 158 158-159 1295 183 180-186 0/2
2.38 20:28 1:03 8:21 159 158-161 1328 181 180-182 1/0
2.50 21:29 1:01 8:09 159 157-161 1297 179 174-182 0/4
2.63 22:32 1:03 8:25 158 157-159 1329 182 180-184 1/1
2.75 23:40 1:08 9:07 160 159-161 1458 182 180-184 4/0
2.88 24:44 1:04 8:31 161 160-164 1371 183 180-186 1/1
3.00 25:51 1:07 8:54 161 160-162 1434 183 182-186 0/1
3.11 26:39 48 7:10 163 160-163 1167 189 182-192 3/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    155 avge / 164 max Delete HR Trace

  • Cadence Distribution

    183 avge / 192 max Stride Length: 103cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:02 8:10 45.43% More
    800m 4:06 8:15 49.52% More
    1km 5:09 8:18 51.26% More
    Mile 8:24 8:24 53.43% More
    5k 26:34 8:33 59.02% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:46 7:46 57.77
    5km 26:36 8:34 58.94
    5M 44:37 8:55 57.34
    10km 56:30 9:06 56.69
    10M 1:34:46 9:29 55.57
    Half 2:07:04 9:42 54.07
    20M 3:21:15 10:04 53.59
    Mara 4:29:53 10:18 52.84

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
Hillscore 24
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