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Sat 7th Dec 2019 at 9:00am by westmoors

Run > parkrun
  • Time
    26:58
  • Miles
    3.15
  • Min/mi
    8:34
  • Pacing
    95%
  • WAVA
    62.01
  • Stride(cm)
    106
  • Cals
    312
  • Cadence
    177
  • BPM
    149
  • %MHR
    88.9
  • B/mi
    1278
  • Asc(m)
    49
  • Surface
    Mixed

Notes & Comments

Just ran what felt comfortable. Christmas 10K tomorrow.

Split Summary
===
1) 1m - 8:45(8:45/m) 142/153bpm 95cal 6.86/7.49mph
2) 1m - 8:32(8:32/m) 154/159bpm 102cal 7.04/7.43mph
3) 1m - 8:36(8:36/m) 154/156bpm 102cal 6.98/7.45mph
4) 0.15m - 1:05(7:17/m) 154/157bpm 13cal 8.23/8.85mph
8:45 8:32 8:36 1:05

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 8:43 118 100-137 1028 175 90-184 1/1
0.25 2:14 1:09 9:11 141 139-143 1294 177 172-180 2/1
0.38 3:20 1:05 8:43 139 138-141 1212 178 176-180 0/3
0.50 4:27 1:08 9:02 142 140-145 1282 177 176-178 2/0
0.63 5:35 1:08 9:05 145 144-146 1317 175 174-180 2/1
0.75 6:41 1:06 8:47 146 145-149 1282 177 176-180 2/1
0.88 7:44 1:03 8:21 151 149-153 1261 181 180-184 1/1
1.00 8:44 1:00 8:03 151 150-152 1215 178 178-180 0/3
1.13 9:48 1:04 8:33 151 150-153 1291 177 176-180 2/1
1.25 10:50 1:02 8:14 153 152-155 1259 176 174-178 1/3
1.38 11:52 1:02 8:14 152 150-154 1253 178 176-182 3/4
1.50 12:58 1:06 8:51 157 155-159 1390 179 174-184 5/1
1.63 14:03 1:05 8:38 156 155-157 1346 177 174-180 2/1
1.75 15:09 1:06 8:51 154 152-156 1362 177 174-180 2/1
1.88 16:10 1:01 8:06 154 154-155 1247 179 178-182 0/4
2.00 17:16 1:06 8:47 155 154-156 1362 176 174-180 4/1
2.13 18:21 1:05 8:42 154 154-156 1340 176 174-178 2/1
2.25 19:23 1:01 8:11 153 153-154 1252 176 176-178 0/3
2.38 20:27 1:04 8:33 153 153-154 1308 176 174-178 2/0
2.50 21:29 1:03 8:22 153 151-154 1281 175 174-176 1/3
2.63 22:32 1:03 8:23 151 150-152 1265 176 174-178 3/6
2.75 23:40 1:08 9:03 153 151-156 1386 177 176-178 4/2
2.88 24:46 1:05 8:43 156 156-156 1359 179 178-180 2/1
3.00 25:52 1:06 8:50 154 153-156 1360 176 174-178 1/2
3.13 26:48 57 7:32 154 153-155 1161 180 176-186 2/2
3.15 26:58 10 6:40 156 156-157 1041 184 182-186 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    149 avge / 159 max Delete HR Trace

  • Cadence Distribution

    177 avge / 186 max Stride Length: 106cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:00 8:01 48.61% More
    800m 4:05 8:13 51.79% More
    1km 5:08 8:15 53.82% More
    Mile 8:24 8:24 56.14% More
    5k 26:34 8:33 62.05% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:45 7:45 60.88
    5km 26:34 8:33 62.05
    5M 44:33 8:55 60.40
    10km 56:25 9:05 59.71
    10M 1:34:37 9:28 58.65
    Half 2:06:53 9:41 57.12
    20M 3:20:58 10:03 56.74
    Mara 4:29:30 10:17 56.03

Bespoke Fields

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TAO Adherence Score
Aerobic Training Effect 3.6
TAO Physiological Load 18.7
TAO Training Points
TAO Undulation 1.23
Anaerobic Training Effect 0.0
Hillscore 214
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