Wed 27th Jun 2018 at 9:00am by Sunbed Athlete

Run > General

warm

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Time
31:00
Miles
5.34
Min/mi
5:48
Pacing
95%
WAVA
80.06
Stride(cm)
145
Cals
577
Cadence
191
BPM
179
%MHR
108.1
B/mi
1042
Asc(m)
42
Surface
Road

Notes & Comments

Pyramid session at Victory Park.

1 x 300,600,900,1200,1600,1200,900,600,300 mts all with 100 mts jog recovery 😎☀️🏃‍♂️

Split Summary
===
1) 0.18m - 1:00(5:28/m) 163/181bpm 16cal 10.97/11.92mph
2) 0.06m - 24(6:45/m) 178/182bpm 7cal 8.9/10.27mph
3) 0.37m - 2:05(5:42/m) 180/186bpm 39cal 10.52/10.75mph
4) 0.07m - 25(6:23/m) 161/168bpm 6cal 9.39/10.42mph
5) 0.56m - 3:16(5:50/m) 178/185bpm 61cal 10.28/10.98mph
6) 0.07m - 28(6:25/m) 181/182bpm 8cal 9.34/10.04mph
7) 0.75m - 4:19(5:46/m) 181/188bpm 82cal 10.4/10.85mph
8) 0.06m - 23(6:21/m) 180/181bpm 7cal 9.46/10.18mph
9) 1m - 5:45(5:45/m) 180/186bpm 109cal 10.42/10.9mph
10) 0.08m - 32(6:44/m) 180/181bpm 9cal 8.91/10.52mph
11) 0.76m - 4:18(5:41/m) 179/183bpm 82cal 10.57/10.96mph
12) 0.06m - 24(6:49/m) 178/179bpm 7cal 8.8/10.81mph
13) 0.57m - 3:15(5:40/m) 183/188bpm 62cal 10.59/10.71mph
14) 0.06m - 24(6:22/m) 181/182bpm 7cal 9.42/10.62mph
15) 0.37m - 2:09(5:51/m) 185/189bpm 40cal 10.26/10.83mph
16) 0.07m - 25(6:18/m) 185/194bpm 7cal 9.53/10.6mph
17) 0.19m - 1:04(5:39/m) 183/187bpm 20cal 10.62/10.62mph
18) 0.07m - 24(5:48/m) 180/183bpm 8cal 10.34/10.65mph

1:00 24 2:05 25 3:16 28 4:19 23 5:45 32 4:18 24 3:15 24 2:09 25 1:04 24

Pin Map

0mi in 0

Pace

80%

20%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:27	1:27	5:49	169 143-182	982	186 116-200	0/4
0.50	2:54	1:27	5:49	182 179-186	1060	195 190-200	3/1
0.75	4:19	1:25	5:39	169 155-182	954	190 176-194	3/1
1.00	5:49	1:30	5:58	177 175-180	1056	192 188-196	0/4
1.25	7:18	1:30	5:59	181 178-184	1083	192 184-196	3/1
1.50	8:45	1:26	5:45	182 179-187	1047	189 180-194	3/1
1.75	10:11	1:27	5:46	182 179-188	1050	191 182-194	0/4
2.00	11:39	1:28	5:51	179 177-182	1047	192 190-194	3/1
2.25	13:07	1:28	5:53	182 178-186	1070	190 180-198	3/1
2.50	14:34	1:27	5:49	179 175-182	1042	192 190-194	0/5
2.75	16:01	1:26	5:45	180 178-182	1036	192 190-194	3/1
3.00	17:27	1:27	5:47	179 177-183	1034	192 188-194	3/1
3.25	18:57	1:29	5:58	180 177-183	1073	191 184-198	0/5
3.50	20:22	1:25	5:40	180 177-183	1021	193 190-196	3/1
3.75	21:49	1:27	5:48	178 174-181	1033	192 190-196	3/1
4.00	23:16	1:27	5:49	179 177-180	1041	192 176-198	0/5
4.25	24:41	1:25	5:41	184 179-188	1046	192 186-198	3/1
4.50	26:09	1:27	5:49	183 179-186	1064	190 176-194	3/1
4.75	27:38	1:29	5:57	183 179-187	1089	191 184-196	0/5
5.00	29:03	1:26	5:42	185 182-189	1055	193 182-200	3/1
5.25	30:31	1:27	5:50	185 178-194	1079	190 176-196	4/1
5.34	31:03	32	5:48	180 178-181	1045	190 182-196	0/3

Heart

179/194max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 6m, Flat prediction 31:00

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

191 (200 max) Stride Length: 145cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.5	191	5.3	30:54	5:49
Walk	0.5	116	0	9	5:01

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:23	5:32	58.76%	More
800m	2:49	5:40	67.02%	More
1km	3:31	5:40	69.86%	More
Mile	5:44	5:44	73.13%	More
5k	17:59	5:47	79.37%	More
5 miles	29:02	5:48	79.94%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:15	5:15	79.89
5km	17:28	5:37	81.69
5M	28:55	5:47	80.27
10km	36:24	5:51	79.60
10M	1:00:17	6:02	79.41
Half	1:20:15	6:08	78.30
20M	2:05:41	6:17	79.22
Mara	2:47:20	6:23	79.34

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