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Tue 27th Aug 2024 at 5:37pm by westmoors

Run > General

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Time
47:34
Miles
4.69
Min/mi
10:09
Pacing
93.4%
WAVA
55.42
Stride(cm)
94
Cals
501
Cadence
169
BPM
132
%MHR
78.7
B/mi
1340
Asc(m)
11
Surface
Mixed

Notes & Comments

Had threshold test on my plan, but didn't feel like doing it. Hamstrings quite tight so probably just as well.

1) 1mi - 10:01(10:01/mi) 124/131bpm [1243b/mi] 101cal 5.99/6.74mph
2) 1mi - 10:26(10:26/mi) 133/137bpm [1388b/mi] 111cal 5.75/6.51mph
3) 1mi - 10:13(10:13/mi) 134/137bpm [1369b/mi] 108cal 5.87/6.41mph
4) 1mi - 9:57(9:57/mi) 136/139bpm [1353b/mi] 106cal 6.03/6.93mph
5) 0.69mi - 6:56(10:00/mi) 138/141bpm [1380b/mi] 75cal 6/6.28mph

10:01 10:26 10:13 9:57 6:56

Pace

22%

54%

23%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:30	2:30	9:59	109 77-125	1089	166 54-178	3/4
0.50	4:57	2:27	9:50	124 121-125	1219	171 168-172	3/1
0.75	7:30	2:32	10:09	128 122-131	1300	171 168-174	3/3
1.00	10:01	2:31	10:05	130 128-131	1310	170 168-174	2/4
1.25	12:34	2:33	10:14	133 131-135	1361	170 166-172	3/0
1.50	15:14	2:40	10:41	134 132-136	1431	169 168-170	2/2
1.75	17:57	2:43	10:52	131 124-135	1423	166 110-178	2/2
2.00	20:27	2:30	9:59	133 128-137	1329	170 166-172	1/2
2.25	23:03	2:36	10:23	134 133-136	1391	169 168-170	3/1
2.50	25:36	2:33	10:12	133 131-135	1356	169 166-170	1/4
2.75	28:05	2:29	9:55	135 133-137	1339	169 168-172	1/1
3.00	30:39	2:35	10:19	135 133-137	1392	169 168-172	2/2
3.25	33:05	2:26	9:44	136 134-138	1323	169 168-170	2/2
3.50	35:44	2:39	10:35	136 134-138	1439	169 168-170	3/2
3.75	38:06	2:21	9:26	136 134-138	1283	168 166-172	1/3
4.00	40:37	2:31	10:04	137 133-138	1379	168 166-170	3/2
4.25	43:07	2:30	10:01	137 135-138	1373	169 166-172	2/2
4.50	45:33	2:26	9:44	138 137-139	1342	169 168-172	2/2
4.69	47:33	2:00	10:25	140 139-141	1459	168 166-170	2/0

Heart

132/141max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 11m, Range 7m, Flat prediction 47:34

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

169 (178 max) Stride Length: 94cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.6	169	4.7	47:23	10:07
Walk	0.2	87	0	6	11:17
Still	0.1	-	-	4	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
100m	29	7:54	43.38%	More
200m	1:06	8:55	42.45%	More
400m	2:19	9:18	43.54%	More
800m	4:46	9:34	46.85%	More
1km	6:01	9:41	48.23%	More
Mile	9:47	9:47	50.43%	More
5k	31:20	10:05	55.01%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:52	8:52	55.63
5km	30:24	9:47	56.70
5M	51:00	10:12	55.21
10km	1:04:35	10:24	54.61
10M	1:48:18	10:50	53.73
Half	2:25:14	11:05	52.37
20M	3:50:01	11:30	52.11
Mara	5:08:27	11:46	51.53

Bespoke Fields

Amend your bespoke fields

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

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