Sat 14th Jul 2018 at 10:00am by Sunbed Athlete

Run > Track Session

breezy
warm

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Time
32:06
Miles
5.88
Min/mi
5:28
Pacing
95%
WAVA
85.32
Stride(cm)
153
Cals
622
Cadence
193
BPM
168
%MHR
101.4
B/mi
919
Asc(m)
42
Surface
Track

Notes & Comments

Hamilton Park for 20 x full laps with quarter lap jog recovery.

Had 28 hours recovery from yesterday’s plod home from work and surprised Ones self with this outcome/effort. Panic attack at reps 10/11 however flight through it 🏃‍♂️☀️😎

Split Summary
===
1) 0.23m - 1:11(5:10/m) 126/141bpm 15cal 11.59/11.92mph
2) 0.06m - 22(5:57/m) 132/133bpm 5cal 10.08/11.44mph
3) 0.24m - 1:13(5:09/m) 134/136bpm 18cal 11.64/11.9mph
4) 0.07m - 22(5:23/m) 135/153bpm 5cal 11.15/11.44mph
5) 0.23m - 1:15(5:19/m) 155/173bpm 21cal 11.27/11.69mph
6) 0.06m - 20(5:46/m) 131/138bpm 5cal 10.4/11.35mph
7) 0.24m - 1:15(5:18/m) 139/145bpm 19cal 11.31/11.37mph
8) 0.06m - 20(5:39/m) 145/147bpm 5cal 10.63/11.27mph
9) 0.23m - 1:14(5:25/m) 167/180bpm 24cal 11.07/11.21mph
10) 0.06m - 23(6:11/m) 170/173bpm 7cal 9.72/11.17mph
11) 0.22m - 1:15(5:36/m) 171/181bpm 25cal 10.7/11.12mph
12) 0.06m - 22(5:46/m) 167/169bpm 7cal 10.4/10.85mph
13) 0.23m - 1:15(5:24/m) 167/170bpm 24cal 11.12/11.21mph
14) 0.06m - 20(6:03/m) 164/166bpm 6cal 9.92/11.15mph
15) 0.23m - 1:14(5:14/m) 171/174bpm 25cal 11.47/11.4mph
16) 0.06m - 20(5:35/m) 170/171bpm 6cal 10.73/11.4mph
17) 0.24m - 1:13(5:03/m) 178/188bpm 25cal 11.88/11.9mph
18) 0.06m - 24(6:15/m) 182/185bpm 8cal 9.59/11.59mph
19) 0.23m - 1:13(5:12/m) 183/189bpm 26cal 11.55/11.9mph
20) 0.06m - 23(6:04/m) 185/187bpm 8cal 9.89/11.52mph
21) 0.24m - 1:17(5:28/m) 183/190bpm 27cal 10.99/11.02mph
22) 0.06m - 21(6:08/m) 176/183bpm 7cal 9.79/11mph
23) 0.23m - 1:16(5:30/m) 174/181bpm 26cal 10.92/11.29mph
24) 0.06m - 21(6:03/m) 186/189bpm 7cal 9.92/11.08mph
25) 0.24m - 1:15(5:17/m) 182/185bpm 27cal 11.35/11.5mph
26) 0.06m - 23(6:32/m) 175/179bpm 7cal 9.18/11.31mph
27) 0.24m - 1:15(5:17/m) 179/182bpm 26cal 11.35/11.33mph
28) 0.07m - 22(5:34/m) 177/179bpm 7cal 10.76/11.27mph
29) 0.23m - 1:15(5:21/m) 178/182bpm 27cal 11.2/11.54mph
30) 0.06m - 20(5:48/m) 176/177bpm 7cal 10.35/11.29mph
31) 0.23m - 1:17(5:29/m) 180/187bpm 27cal 10.94/11.17mph
32) 0.06m - 21(5:40/m) 178/182bpm 7cal 10.58/11.25mph
33) 0.24m - 1:16(5:24/m) 179/186bpm 26cal 11.12/11.27mph
34) 0.06m - 23(6:06/m) 176/182bpm 8cal 9.82/11.23mph
35) 0.24m - 1:16(5:22/m) 178/185bpm 27cal 11.19/11.46mph
36) 0.06m - 22(5:57/m) 178/179bpm 7cal 10.09/11.15mph
37) 0.24m - 1:17(5:25/m) 176/178bpm 27cal 11.08/11.15mph
38) 0.05m - 20(6:05/m) 178/179bpm 7cal 9.86/10.92mph
39) 0.23m - 1:17(5:33/m) 180/183bpm 27cal 10.8/10.92mph
40) 0.06m - 21(5:41/m) 183/185bpm 7cal 10.56/10.81mph

1:11 22 1:13 22 1:15 20 1:15 20 1:14 23 1:15 22 1:15 20 1:14 20 1:13 24 1:13 23 1:17 21 1:16 21 1:15 23 1:15 22 1:15 20 1:17 21 1:16 23 1:16 22 1:17 20 1:17 21

Pin Map

0mi in 0

Pace

34%

66%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:17	1:17	5:07	126 102-141	645	185 116-204	4/4
0.50	2:36	1:19	5:17	133 132-136	704	195 186-200	4/4
0.75	3:57	1:21	5:22	150 131-173	805	194 184-200	4/4
1.00	5:18	1:21	5:24	138 128-149	745	195 186-198	4/4
1.25	6:40	1:23	5:31	151 140-180	832	194 186-200	4/4
1.50	8:03	1:23	5:32	171 162-180	946	194 186-198	5/4
1.75	9:28	1:24	5:38	170 166-180	957	195 186-200	4/4
2.00	10:48	1:20	5:22	167 163-170	895	197 186-202	4/4
2.25	12:10	1:22	5:27	170 165-174	926	194 184-198	4/4
2.50	13:28	1:19	5:15	177 167-188	928	197 184-200	4/4
2.75	14:50	1:22	5:27	182 176-189	991	194 184-200	4/5
3.00	16:12	1:22	5:27	184 179-190	1003	193 184-200	4/4
3.25	17:36	1:24	5:36	179 168-186	1001	190 182-196	4/5
3.50	18:59	1:23	5:34	177 169-188	984	193 182-200	4/4
3.75	20:20	1:21	5:24	182 179-185	982	193 180-198	4/4
4.00	21:43	1:23	5:30	178 171-182	980	195 184-200	4/4
4.25	23:05	1:22	5:28	178 175-182	973	194 184-200	4/4
4.50	24:28	1:23	5:32	176 169-185	972	192 186-198	4/4
4.75	25:50	1:23	5:31	178 167-187	982	191 170-198	4/4
5.00	27:13	1:23	5:32	179 172-186	989	192 184-196	4/4
5.25	28:34	1:21	5:23	179 172-185	963	196 192-200	5/4
5.50	29:57	1:23	5:32	177 175-179	980	193 184-200	5/4
5.75	31:21	1:24	5:37	179 176-182	1006	191 184-200	4/4
5.88	32:06	45	5:48	182 179-185	1055	190 182-194	1/4

Heart

168/190max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 5m, Flat prediction 32:06

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

193 (204 max) Stride Length: 153cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.5	193	5.8	31:56	5:28
Walk	0.5	116	0	10	5:28

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:16	5:04	64.16%	More
800m	2:34	5:10	73.44%	More
1km	3:14	5:13	76.00%	More
Mile	5:17	5:17	79.40%	More
5k	16:47	5:24	85.04%	More
5 miles	27:12	5:26	85.34%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	4:55	4:55	85.31
5km	16:19	5:15	87.45
5M	27:02	5:24	85.86
10km	34:02	5:29	85.14
10M	56:22	5:38	84.93
Half	1:15:02	5:44	83.74
20M	1:57:30	5:53	84.74
Mara	2:36:27	5:58	84.86

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