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Sun 9th Aug 2015 at 10:00am by westmoors

Run > Race
  • breezy
  • warm
  • Time
    2:13:33
  • Miles
    13.56
  • Min/mi
    9:51
  • Pacing
    83.1%
  • WAVA
    53.72
  • Stride(cm)
    93
  • Cals
    1403
  • Cadence
    176
  • BPM
    160
  • %MHR
    95.3
  • B/mi
    1576
  • Asc(m)
    42
  • Hillscore
    24
  • Surface
    Mixed

Notes & Comments

Salisbury 54321 21K A bit more road than I remembered from walking the 30K a couple of years back. Enjoyable run with Claire and Michele.

Split Summary
===
1) 1m - 8:58(8:58/m) 142/172bpm 96cal 6.69/7.12mph
2) 1m - 11:41(11:41/m) 150/159bpm 125cal 5.14/6.93mph
3) 1m - 8:35(8:35/m) 151/158bpm 91cal 7/10.06mph
4) 1m - 9:21(9:21/m) 150/159bpm 90cal 6.42/7.89mph
5) 1m - 9:55(9:55/m) 150/159bpm 89cal 6.05/7.22mph
6) 1m - 10:58(10:58/m) 152/157bpm 99cal 5.47/6.78mph
7) 1m - 8:57(8:57/m) 155/183bpm 81cal 6.71/7.51mph
8) 1m - 9:50(9:50/m) 159/178bpm 108cal 6.1/7.24mph
9) 1m - 10:47(10:47/m) 160/188bpm 90cal 5.56/7.31mph
10) 1m - 9:35(9:35/m) 168/187bpm 116cal 6.26/6.66mph
11) 1m - 9:41(9:41/m) 180/192bpm 119cal 6.2/6.95mph
12) 1m - 9:42(9:42/m) 172/183bpm 112cal 6.18/6.47mph
13) 1m - 10:06(10:06/m) 180/191bpm 122cal 5.94/6.53mph
14) 0.56m - 5:29(9:42/m) 179/183bpm 65cal 6.18/6.62mph
8:58 11:41 8:35 9:21 9:55 10:58 8:57 9:50 10:47 9:35 9:41 9:42 10:06 5:29
alpenrose
Well done, glad you enjoyed it. :)

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.
0.50 4:32 4:32 9:05 133 67-171 1208 180 100-188 2/1
1.00 8:58 4:25 8:50 147 141-150 1300 183 172-188 4/2
1.50 15:38 6:41 13:21 150 145-157 2003 152 66-180 42/0
2.00 20:38 5:00 10:00 151 144-158 1511 179 166-186 13/6
2.50 24:58 4:20 8:40 152 148-158 1318 182 178-186 1/10
3.00 29:13 4:14 8:29 149 143-153 1263 182 176-184 1/25
3.50 33:35 4:22 8:44 145 142-150 1267 180 148-188 0/19
4.00 38:34 4:59 9:57 154 149-159 1534 181 176-186 35/0
4.50 43:59 5:25 10:51 155 148-158 1681 171 116-180 15/21
5.00 48:29 4:30 8:59 143 136-151 1285 179 170-186 2/19
5.50 53:52 5:24 10:47 152 150-154 1639 175 130-186 27/0
6.00 59:26 5:34 11:08 152 150-157 1692 162 120-184 21/7
6.50 1:04:10 4:44 9:27 152 145-168 1438 180 174-182 11/17
7.00 1:08:23 4:13 8:26 159 141-182 1341 181 178-184 0/31
7.50 1:13:04 4:41 9:23 158 143-178 1481 179 176-182 10/16
8.00 1:18:13 5:09 10:18 159 151-169 1638 177 176-178 13/1
8.50 1:24:38 6:24 12:49 150 138-165 1922 151 84-182 23/6
9.00 1:29:01 4:23 8:46 180 164-187 1578 180 174-186 0/42
9.50 1:33:43 4:43 9:25 171 156-185 1611 182 180-186 5/3
10.00 1:38:37 4:54 9:47 165 155-175 1615 180 174-184 4/2
10.50 1:43:36 4:59 9:58 177 171-184 1764 176 160-182 7/7
11.00 1:48:16 4:40 9:21 183 179-192 1710 182 180-184 3/4
11.50 1:53:09 4:53 9:47 176 169-183 1721 178 174-182 3/0
12.00 1:57:58 4:49 9:38 166 149-180 1598 178 174-180 5/1
12.50 2:03:02 5:04 10:07 177 163-183 1791 172 100-184 2/0
13.00 2:08:05 5:03 10:06 181 176-190 1827 179 176-182 3/4
13.50 2:12:58 4:54 9:47 179 174-183 1753 177 174-180 5/1
13.56 2:13:33 35 9:01 178 178-179 1604 178 178-180 0/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    160 avge / 192 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    58 3.4% 10:54
    57 4.5% 10:36
    48 3.2% 11:09
    41 3.4% 11:58
    16 2.1% 9:54
    12 3.1% 10:07

  • Cadence Distribution

    176 avge / 188 max Stride Length: 93cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 92.8 179 13 2:03:56 9:33
    Walk 7.2 121 0.6 9:37 16:32

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:56 7:47 47.68% More
    800m 4:00 8:04 50.66% More
    1km 5:06 8:13 51.75% More
    Mile 8:26 8:26 53.23% More
    5k 28:49 9:17 54.39% More
    5 miles 47:40 9:32 53.67% More
    10k 59:26 9:34 53.89% More
    10 miles 1:37:19 9:44 54.11% More
    Half 2:08:56 9:51 53.65% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:51 7:51 57.16
    5km 26:56 8:40 58.21
    5M 45:10 9:02 56.64
    10km 57:12 9:12 56.00
    10M 1:35:55 9:36 54.91
    Half 2:08:38 9:49 53.41
    20M 3:23:43 10:11 52.94
    Mara 4:33:12 10:26 52.19

Bespoke Fields

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TAO Adherence Score
Aerobic Training Effect
TAO Physiological Load
TAO Training Points
TAO Undulation
Anaerobic Training Effect
Hillscore 2605
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