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Sun 9th Oct 2016 at 11:00am by westmoors

Run > Race
  • Time
    58:56
  • Miles
    6.21
  • Min/mi
    9:29
  • Pacing
    81.4%
  • WAVA
    55.30
  • Stride(cm)
    93
  • Cals
    738
  • Cadence
    183
  • BPM
    190
  • %MHR
    112.9
  • B/mi
    1799
  • Asc(m)
    42
  • Hillscore
    25
  • Surface
    Road

Notes & Comments

Gold Hill 10K.

More hills than I remembered!! Was determined to run it all even if slow. Ran entirely on feel.

Split Summary
===
1) 1m - 9:19(9:19/m) 187/205bpm 114cal 6.44/7.99mph
2) 1m - 9:06(9:06/m) 192/200bpm 116cal 6.59/7.81mph
3) 1m - 8:12(8:12/m) 186/196bpm 114cal 7.31/8.27mph
4) 1m - 10:08(10:08/m) 183/191bpm 125cal 5.93/7.72mph
5) 1m - 9:48(9:48/m) 189/203bpm 120cal 6.12/7.83mph
6) 1m - 10:24(10:24/m) 203/211bpm 127cal 5.77/6.55mph
7) 0.21m - 1:58(9:14/m) 196/203bpm 22cal 6.5/7.1mph
9:19 9:06 8:12 10:08 9:48 10:24 1:58
angelrose
Well done - you were probably on your way home when I came in. ;-)

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 2:11 2:11 8:45 155 111-197 1356 188 178-194 6/0
0.50 4:11 2:00 7:58 201 198-205 1602 188 184-190 0/20
0.75 6:41 2:30 9:59 195 189-199 1948 184 160-190 15/0
1.00 9:18 2:37 10:29 195 190-201 2043 180 114-254 17/16
1.25 11:15 1:57 7:49 197 195-200 1541 185 182-188 0/28
1.50 13:50 2:34 10:18 194 189-199 1998 181 174-184 18/17
1.75 16:21 2:31 10:05 186 182-191 1874 185 184-186 15/0
2.00 18:24 2:03 8:13 195 191-198 1603 184 180-188 0/17
2.25 20:23 1:59 7:54 194 193-196 1534 185 182-188 0/25
2.50 22:18 1:55 7:40 186 182-194 1425 185 180-188 0/23
2.75 24:14 1:56 7:44 184 177-187 1423 184 180-186 0/22
3.00 26:36 2:23 9:32 181 178-184 1724 184 182-186 8/0
3.25 28:39 2:03 8:11 181 179-184 1482 183 180-188 0/16
3.50 31:18 2:39 10:35 182 179-185 1925 183 172-188 16/0
3.75 33:35 2:17 9:08 188 183-191 1716 182 178-186 4/4
4.00 36:44 3:09 12:37 182 174-191 2296 178 174-180 28/0
4.25 39:15 2:31 10:03 182 176-190 1828 184 180-186 14/0
4.50 41:25 2:10 8:39 199 190-203 1722 183 178-186 3/12
4.75 43:25 2:01 8:03 191 184-196 1539 180 176-182 0/36
5.00 46:32 3:07 12:27 186 173-201 2315 176 166-182 27/0
5.25 49:06 2:34 10:17 205 200-209 2107 182 176-184 13/2
5.50 51:32 2:26 9:43 201 198-204 1953 183 180-184 10/0
5.75 54:06 2:34 10:17 207 201-211 2130 184 182-186 12/1
6.00 56:56 2:50 11:20 196 187-206 2222 180 170-186 28/0
6.21 58:55 1:59 9:15 197 191-203 1822 185 178-188 3/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    190 avge / 211 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    105 4.8% 10:40
    51 4.6% 10:45
    37 4.8% 10:04
    36 6.8% 9:02
    20 3.6% 10:13

  • Cadence Distribution

    183 avge / 254 max Stride Length: 93cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 182 6.2 58:49 9:28
    Walk 0.2 114 0 6 17:02

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:49 7:19 51.75% More
    800m 3:44 7:31 55.22% More
    1km 4:46 7:40 56.43% More
    Mile 7:53 7:53 58.03% More
    5k 27:22 8:48 58.37% More
    5 miles 46:32 9:18 56.01% More
    10k 58:55 9:29 55.37% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:06 8:06 56.43
    5km 27:46 8:56 57.52
    5M 46:34 9:19 55.96
    10km 58:58 9:29 55.33
    10M 1:38:54 9:53 54.28
    Half 2:12:38 10:07 52.82
    20M 3:30:03 10:30 52.40
    Mara 4:41:41 10:45 51.70

Bespoke Fields

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TAO Adherence Score
Aerobic Training Effect
TAO Physiological Load
TAO Training Points
TAO Undulation
Anaerobic Training Effect
Hillscore 10652
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