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Fri 1st Jan 2016 at 10:00am by westmoors

Run > Race

Broadstone 1/4 Marathon

windy

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Time
59:25
Miles
6.51
Min/mi
9:08
Pacing
88.1%
WAVA
55.26
Stride(cm)
97
Cals
729
Cadence
183
BPM
144
%MHR
85.8
B/mi
1315
Asc(m)
156
Hillscore
15
Surface
Road

Notes & Comments

2 comments

Left calf muscle went solid at about 2 miles. Eventually eased off part way down the hill on the second lap. Still a PB!

Split Summary
===
1) 1m - 9:09(9:09/m) 155/180bpm 113cal 6.56/7.64mph
2) 1m - 8:19(8:19/m) 153/158bpm 108cal 7.21/7.93mph
3) 1m - 10:11(10:11/m) 135/149bpm 117cal 5.89/6.8mph
4) 1m - 9:01(9:01/m) 138/151bpm 112cal 6.66/7.43mph
5) 1m - 8:46(8:46/m) 158/181bpm 113cal 6.84/7.91mph
6) 1m - 9:48(9:48/m) 139/176bpm 111cal 6.12/6.95mph
7) 0.53m - 4:10(7:55/m) 130/139bpm 55cal 7.57/7.74mph

9:09 8:19 10:11 9:01 8:46 9:48 4:10

	alpenrose Well done:) I knew you'd do it - a great start to the year.
	westmoors Thanks Rose. Not quite as good as I had hoped for but still pelease

Pace

14%

17%

15%

16%

20%

17%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:21	2:21	9:23	123 86-159	1154	192 168-254	6/0
0.50	4:39	2:18	9:13	173 162-179	1594	187 182-190	8/2
0.75	7:08	2:29	9:55	166 159-178	1646	182 178-186	13/4
1.00	9:09	2:01	8:05	155 149-160	1252	187 184-190	0/14
1.25	11:18	2:09	8:36	151 146-157	1298	185 182-188	2/4
1.50	13:19	2:02	8:07	153 152-154	1241	184 180-188	0/13
1.75	15:19	2:00	7:59	155 153-157	1237	186 184-188	0/12
2.00	17:28	2:09	8:37	153 149-157	1317	182 180-186	0/8
2.25	19:53	2:25	9:39	145 140-148	1400	180 180-182	8/0
2.50	22:35	2:42	10:46	133 124-139	1432	179 178-182	16/0
2.75	25:10	2:36	10:23	130 126-133	1349	179 174-180	9/0
3.00	27:39	2:29	9:55	131 129-135	1299	179 178-182	14/0
3.25	30:13	2:33	10:14	129 125-134	1319	178 176-182	7/1
3.50	32:17	2:04	8:18	136 129-141	1128	181 178-184	2/10
3.75	34:21	2:04	8:16	143 140-145	1183	182 180-186	0/11
4.00	36:40	2:19	9:15	146 143-151	1352	181 180-184	2/1
4.25	38:35	1:55	7:42	149 145-151	1146	185 182-186	0/19
4.50	40:42	2:07	8:27	145 138-153	1224	181 178-184	0/9
4.75	42:58	2:16	9:03	161 154-168	1457	181 180-184	1/4
5.00	45:26	2:29	9:54	175 168-181	1733	182 178-186	9/0
5.25	48:01	2:35	10:19	161 155-175	1662	181 178-184	15/0
5.50	50:19	2:18	9:11	154 148-157	1415	182 180-184	7/0
5.75	52:55	2:37	10:26	128 113-145	1336	179 178-180	17/0
6.00	55:15	2:19	9:17	109 103-117	1012	179 176-186	3/4
6.25	57:15	2:00	7:59	124 117-131	991	183 180-184	2/12
6.50	59:14	1:59	7:57	136 132-139	1082	185 182-188	0/12
6.52	59:24	10	7:36	138 138-138	1048	190 190-190	0/0

Heart

144/181max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 156m, Range 60m, Flat prediction 55:32

Elevation Graph

Biggest Climbs (m)	Min/mi
60 3.0%	10:08
59 3.1%	9:55
15 5.0%	9:16
15 4.3%	9:12
See your biggest climbs

Cadence

183 (254 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	182	6.5	59:24	9:06
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:53	7:37	49.25%	More
800m	3:57	7:57	51.74%	More
1km	5:01	8:05	52.96%	More
Mile	8:10	8:10	55.26%	More
5k	27:47	8:57	55.71%	More
5 miles	45:23	9:05	55.32%	More
10k	56:32	9:06	55.34%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:46	7:46	58.06
5km	26:36	8:34	58.19
5M	44:36	8:55	56.29
10km	56:29	9:05	55.39
10M	1:34:44	9:28	54.37
Half	2:07:02	9:42	53.61
20M	3:21:11	10:04	52.59
Mara	4:29:48	10:18	51.66

Bespoke Fields

Amend your bespoke fields

TAO Adherence Score
Aerobic Training Effect
TAO Physiological Load
TAO Training Points
TAO Undulation
Anaerobic Training Effect
Hillscore	2624

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