Wed 4th Jul 2018 at 6:00pm by Sunbed Athlete

Run > Tempo

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Time
30:00
Miles
5.05
Min/mi
5:56
Pacing
27%
WAVA
78.19
Stride(cm)
145
Cals
444
Cadence
187
BPM
144
%MHR
86.9
B/mi
857
Asc(m)
80
Hillscore
2
Surface
Road

Notes & Comments

Out of work, under the bridge (A77), Brae Toll doing One mile steady, three mile fast (ish), one mile steady then home

Split Summary
===
1) 1m - 6:07(6:07/m) 134/182bpm 83cal 9.82/11.54mph
2) 1m - 5:43(5:43/m) 142/148bpm 83cal 10.51/11.21mph
3) 1m - 5:55(5:55/m) 149/157bpm 91cal 10.13/11mph
4) 1m - 5:48(5:48/m) 150/156bpm 90cal 10.33/11mph
5) 1m - 6:09(6:09/m) 148/155bpm 93cal 9.75/10.37mph
6) 0.05m - 19(6:09/m) 149/151bpm 4cal 9.76/9.5mph

6:07 5:43 5:55 5:48 6:09 18

Pin Map

0mi in 0

Pace

84%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:37	1:37	6:26	158 133-182	1017	184 178-194	9/5
0.50	3:07	1:31	6:03	126 123-134	763	185 182-190	2/7
0.75	7:39	4:31 +3:10	18:06	118 87-131	2135	178 116-188	2/4
1.00	9:14	1:36	6:23	126 124-129	803	186 184-188	0/14
1.25	10:38	1:24	5:34	135 126-142	752	190 176-196	2/4
1.50	12:04	1:26	5:45	143 135-145	821	191 190-192	5/1
1.75	13:32	1:28	5:50	146 145-148	852	189 188-192	4/5
2.00	14:58	1:26	5:44	145 144-147	832	191 188-192	4/4
2.25	16:20	1:22	5:30	146 144-148	802	191 188-192	4/4
2.50	17:46	1:25	5:42	147 144-150	838	191 188-192	2/2
2.75	19:17	1:31	6:05	153 149-156	931	188 184-190	10/2
3.00	20:53	1:36	6:24	151 146-154	965	187 184-190	13/0
3.25	22:23	1:30	6:00	152 150-156	912	188 186-192	3/1
3.50	23:51	1:29	5:55	153 151-155	905	189 186-192	6/2
3.75	25:16	1:24	5:37	148 143-152	831	190 188-194	0/14
4.00	26:41	1:26	5:43	147 144-151	841	190 186-194	4/4
4.25	28:14	1:33	6:12	151 147-155	936	186 182-190	2/2
4.50	29:42	1:28	5:52	148 144-151	869	188 186-190	0/5
4.75	31:13	1:30	6:01	147 141-149	885	186 184-188	1/8
5.00	32:51	1:38	6:31	147 141-152	959	186 184-188	7/2
5.05	33:09	18	6:20	149 148-149	943	186 182-188	1/0

Heart

144/182max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 80m, Range 33m, Flat prediction 29:49

Elevation Graph

Biggest Climbs (m)	Min/mi
24 1.8%	6:07
See your biggest climbs

Cadence

187 (196 max) Stride Length: 145cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	90.2	187	5	29:55	5:56
Walk	9.8	116	0	3:14	4:21:09

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:22	5:29	59.30%	More
800m	2:46	5:35	68.08%	More
1km	3:29	5:36	70.67%	More
Mile	5:41	5:41	73.90%	More
5k	18:04	5:49	79.01%	More
5 miles	32:50	6:34	70.71%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:23	5:23	77.91
5km	17:56	5:46	79.56
5M	29:41	5:56	78.20
10km	37:23	6:01	77.51
10M	1:01:54	6:11	77.34
Half	1:22:24	6:17	76.26
20M	2:09:02	6:27	77.16
Mara	2:51:48	6:33	77.28

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