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Sat 29th Nov 2014 at 9:00am by westmoors

Run > parkrun
  • Time
    33:09
  • Miles
    3.12
  • Min/mi
    10:38
  • Pacing
    94.9%
  • WAVA
    47.48
  • Stride(cm)
    88
  • Cals
    342
  • Cadence
    172
  • BPM
    145
  • %MHR
    86.1
  • B/mi
    1536
  • Asc(m)
    42
  • Surface
    Mixed

Notes & Comments

Slowest ever parkrun! Gentle leg loosener before tomorrow's half. Ran with Rose.

Split Summary
===
1) 1m - 10:44(10:44/m) 150/172bpm 112cal 2.5/2.95/hr
2) 1m - 10:41(10:41/m) 135/147bpm 102cal 2.51/2.67/hr
3) 1m - 10:37(10:37/m) 148/166bpm 116cal 2.53/2.75/hr
4) 0.12m - 1:07(9:27/m) 164/166bpm 12cal 2.84/2.8/hr
10:44 10:41 10:37 1:07

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 1:16 1:16 10:11 120 78-157 1222 173 168-176 0/1
0.25 2:35 1:19 10:33 157 154-161 1656 171 168-174 0/1
0.38 3:55 1:19 10:36 168 161-172 1779 173 170-176 0/1
0.50 5:15 1:20 10:43 170 168-172 1823 173 170-176 1/1
0.63 6:37 1:21 10:52 166 164-168 1803 170 168-170 1/2
0.75 8:02 1:25 11:18 148 132-163 1672 170 168-172 2/0
0.88 9:20 1:18 10:26 129 126-130 1347 172 168-174 0/1
1.00 10:44 1:24 11:10 128 123-131 1428 171 170-174 0/2
1.13 12:04 1:21 10:47 129 123-133 1391 171 170-174 1/0
1.25 13:22 1:18 10:23 132 124-136 1370 173 166-176 0/4
1.38 14:42 1:20 10:41 127 125-131 1356 170 168-172 2/1
1.50 16:03 1:21 10:45 140 134-144 1505 172 170-174 3/0
1.63 17:22 1:19 10:31 136 134-138 1430 174 170-178 1/0
1.75 18:43 1:22 10:53 135 131-139 1470 173 170-176 0/1
1.88 20:00 1:17 10:16 138 137-140 1417 171 166-174 1/3
2.00 21:24 1:24 11:12 142 137-147 1590 169 164-172 5/0
2.13 22:43 1:19 10:29 136 133-139 1427 171 170-176 0/1
2.25 23:57 1:14 9:52 140 134-145 1381 174 170-176 0/2
2.38 25:17 1:20 10:37 146 141-149 1551 173 170-176 1/0
2.50 26:34 1:18 10:21 158 149-165 1634 172 168-178 0/4
2.63 27:49 1:15 10:00 159 149-164 1591 172 170-174 2/1
2.75 29:14 1:25 11:17 146 139-152 1647 170 168-174 3/0
2.88 30:37 1:23 11:01 147 137-159 1619 172 170-174 1/0
3.00 32:02 1:25 11:21 159 155-162 1805 171 168-172 0/1
3.12 33:09 1:07 9:29 164 161-166 1556 174 172-174 3/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    145 avge / 172 max Delete HR Trace

  • Cadence Distribution

    172 avge / 178 max Stride Length: 88cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:31 10:08 36.63% More
    800m 5:03 10:09 40.21% More
    1km 6:22 10:15 41.48% More
    Mile 10:26 10:26 43.01% More
    5k 33:00 10:37 47.50% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:38 9:38 46.58
    5km 33:00 10:37 47.51
    5M 55:20 11:04 46.23
    10km 1:10:05 11:17 45.70
    10M 1:57:32 11:45 44.81
    Half 2:37:37 12:02 43.59
    20M 4:09:37 12:29 43.20
    Mara 5:34:45 12:47 42.60

Bespoke Fields

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

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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