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Fri 14th Jun 2024 at 7:31pm by westmoors

Run > Race
  • windy
  • Time
    54:34
  • Miles
    6.21
  • Min/mi
    8:47
  • Pacing
    91.3%
  • WAVA
    62.51
  • Stride(cm)
    103
  • Cals
    652
  • Cadence
    178
  • BPM
    147
  • %MHR
    87.5
  • B/mi
    1292
  • Asc(m)
    113
  • Hillscore
    9
  • Surface
    Road

Notes & Comments

Set out thinking I would do about 56 minutes so 9 min/mi. Was surprised at my splits until the last one when I was definitely struggling. Hillier than I remembered.

1) 1mi - 8:54(8:54/mi) 139/146bpm [1238b/mi] 99cal 6.74/8.08mph
2) 1mi - 8:26(8:26/mi) 147/149bpm [1239b/mi] 100cal 7.12/7.6mph
3) 1mi - 8:48(8:48/mi) 149/153bpm [1311b/mi] 107cal 6.82/7.76mph
4) 1mi - 8:40(8:40/mi) 151/153bpm [1308b/mi] 106cal 6.93/8.04mph
5) 1mi - 8:56(8:56/mi) 150/153bpm [1339b/mi] 109cal 6.72/7.81mph
6) 1mi - 9:13(9:13/mi) 149/151bpm [1372b/mi] 112cal 6.51/7.08mph
7) 0.21mi - 1:38(7:52/mi) 148/150bpm [1164b/mi] 19cal 7.63/7.87mph
8:54 8:26 8:48 8:40 8:56 9:13 1:38
alpenrose
Nice running - well done! :)

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.
0.25 2:22 2:22 9:29 128 96-143 1213 180 172-196 7/0
0.50 4:41 2:18 9:14 143 140-144 1320 178 176-180 4/4
0.75 6:42 2:01 8:06 141 139-144 1141 180 176-182 0/9
1.00 8:54 2:12 8:47 143 141-146 1256 178 176-180 3/1
1.25 11:00 2:06 8:25 146 144-147 1229 178 176-182 0/3
1.50 13:03 2:03 8:10 146 145-147 1192 180 178-182 0/2
1.75 15:12 2:09 8:38 147 146-148 1268 180 176-182 2/5
2.00 17:19 2:07 8:30 148 147-149 1257 178 176-180 5/0
2.25 19:27 2:08 8:32 148 144-151 1263 178 174-182 0/11
2.50 21:41 2:14 8:56 147 145-150 1314 178 174-180 11/0
2.75 24:00 2:19 9:14 151 149-153 1395 175 170-180 5/8
3.00 26:07 2:07 8:30 148 148-149 1257 180 176-182 1/6
3.25 28:08 2:01 8:03 150 149-150 1209 179 178-180 1/4
3.50 30:31 2:23 9:31 150 148-151 1427 178 176-180 8/0
3.75 32:46 2:15 8:59 151 151-152 1357 176 172-178 11/1
4.00 34:47 2:01 8:05 151 148-153 1222 177 174-178 0/18
4.25 36:59 2:12 8:46 149 147-150 1307 178 174-182 9/0
4.50 39:14 2:15 9:01 151 149-153 1361 175 172-180 1/5
4.75 41:26 2:12 8:48 149 148-150 1312 178 176-180 1/2
5.00 43:43 2:17 9:07 150 148-151 1368 177 174-180 5/1
5.25 45:54 2:12 8:47 150 150-150 1318 177 174-180 1/0
5.50 48:13 2:19 9:14 148 147-150 1368 177 174-180 3/1
5.75 50:26 2:13 8:51 148 147-149 1309 177 176-178 5/3
6.00 52:55 2:30 9:58 150 149-151 1496 175 172-178 8/1
6.21 54:33 1:38 7:52 148 148-150 1164 180 176-182 0/6

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    147 avge / 153 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    19 4.5% 8:45
    14 2.3% 9:31
    12 2.5% 9:25
    12 2.4% 8:37
    11 2.7% 8:24

  • Cadence Distribution

    178 avge / 196 max Stride Length: 103cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 27 7:17 47.06% More
    200m 55 7:22 51.36% More
    400m 1:58 7:55 51.11% More
    800m 4:04 8:10 54.93% More
    1km 5:07 8:14 56.61% More
    Mile 8:19 8:19 58.97% More
    5k 26:43 8:36 63.41% More
    5 miles 43:31 8:42 63.02% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:30 7:30 65.40
    5km 25:43 8:17 65.88
    5M 43:07 8:37 63.61
    10km 54:36 8:47 62.54
    10M 1:31:34 9:09 61.59
    Half 2:02:48 9:22 60.82
    20M 3:14:29 9:43 59.15
    Mara 4:20:48 9:57 57.76

Bespoke Fields

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