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Sun 21st Aug 2016 at 9:00am by westmoors

Run > Race
  • windy
  • warm
  • Time
    54:37
  • Miles
    6.23
  • Min/mi
    8:46
  • Pacing
    90.5%
  • WAVA
    57.46
  • Stride(cm)
    99
  • Cals
    711
  • Cadence
    185
  • BPM
    200
  • %MHR
    118.9
  • B/mi
    1752
  • Asc(m)
    42
  • Hillscore
    13
  • Surface
    Road

Notes & Comments

Round the Rock 10K.

Did the first 5K quicker than yesterday's parkrun! Wasn't as strong as normal on the uphill.

Split Summary
===
1) 1m - 8:27(8:27/m) 214/222bpm 113cal 7.1/7.7mph
2) 1m - 8:33(8:33/m) 200/209bpm 113cal 7.01/7.62mph
3) 1m - 8:07(8:07/m) 200/206bpm 110cal 7.4/7.97mph
4) 1m - 9:08(9:08/m) 200/205bpm 115cal 6.57/7.56mph
5) 1m - 9:36(9:36/m) 191/202bpm 121cal 6.25/7.41mph
6) 1m - 8:40(8:40/m) 193/209bpm 111cal 6.93/7.85mph
7) 0.23m - 2:07(9:15/m) 203/209bpm 28cal 6.49/7.56mph
8:27 8:33 8:07 9:08 9:36 8:40 2:07
alpenrose
Well done! :) Long drag back up for the 2nd half. :-p

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.
0.25 2:18 2:18 9:11 213 202-219 1956 191 180-194 12/0
0.50 4:23 2:05 8:20 218 214-222 1815 190 188-190 1/7
0.75 6:21 1:59 7:55 213 209-217 1687 187 184-190 1/16
1.00 8:27 2:05 8:20 211 204-216 1759 188 186-190 19/1
1.25 10:44 2:17 9:09 203 197-209 1859 186 184-190 6/0
1.50 12:50 2:06 8:25 203 200-208 1708 187 186-188 0/9
1.75 14:52 2:02 8:08 200 197-203 1627 186 184-188 0/9
2.00 17:00 2:08 8:31 195 193-197 1662 184 182-186 2/9
2.25 19:02 2:02 8:08 200 194-206 1627 185 182-188 0/10
2.50 21:02 2:00 7:58 198 195-203 1578 189 186-192 0/9
2.75 23:01 2:00 7:58 199 197-202 1587 188 186-190 0/18
3.00 25:07 2:06 8:22 203 200-206 1700 187 184-190 4/6
3.25 27:12 2:05 8:21 197 192-202 1646 187 184-188 2/6
3.50 29:34 2:22 9:28 200 194-203 1893 182 180-184 9/0
3.75 32:11 2:37 10:27 202 200-204 2112 181 180-184 15/0
4.00 34:15 2:04 8:16 200 196-204 1652 183 180-186 0/3
4.25 36:42 2:27 9:49 194 188-200 1904 184 182-188 11/0
4.50 39:08 2:26 9:43 190 187-195 1846 183 180-186 12/0
4.75 41:32 2:25 9:38 185 183-188 1782 183 180-186 9/0
5.00 43:51 2:18 9:13 193 184-201 1780 182 180-184 4/0
5.25 46:18 2:27 9:48 188 181-197 1842 181 178-182 11/0
5.50 48:32 2:15 8:59 183 182-188 1643 181 178-184 12/9
5.75 50:33 2:01 8:05 199 188-209 1609 184 180-186 0/11
6.00 52:30 1:57 7:47 205 202-209 1596 186 184-188 0/12
6.23 54:36 2:06 9:15 203 199-209 1879 187 184-188 8/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    200 avge / 222 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    51 2.5% 9:40
    30 3.0% 9:46
    25 2.9% 8:48
    12 2.7% 8:56
    12 5.7% 8:42

  • Cadence Distribution

    185 avge / 194 max Stride Length: 99cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:55 7:42 48.67% More
    800m 3:56 7:55 51.98% More
    1km 4:57 7:57 53.82% More
    Mile 8:03 8:03 56.00% More
    5k 25:50 8:19 59.93% More
    5 miles 43:46 8:45 57.37% More
    10k 54:24 8:45 57.50% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:29 7:29 60.26
    5km 25:39 8:15 60.35
    5M 43:00 8:36 58.39
    10km 54:28 8:46 57.44
    10M 1:31:20 9:08 56.39
    Half 2:02:29 9:21 55.60
    20M 3:13:59 9:42 54.54
    Mara 4:20:08 9:56 53.58

Bespoke Fields

Amend your bespoke fields
TAO Adherence Score
Aerobic Training Effect
TAO Physiological Load
TAO Training Points
TAO Undulation
Anaerobic Training Effect
Hillscore 3343
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