Tue 11th Sep 2018 at 11:00am by Sunbed Athlete

Run > General

warm

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Time
40:00
Miles
6.04
Min/mi
6:37
Pacing
60%
WAVA
70.38
Stride(cm)
134
Cals
595
Cadence
181
BPM
138
%MHR
83.2
B/mi
915
Asc(m)
93
Hillscore
1
Surface
Mixed

Notes & Comments

Out of hotel, a loop of the industrial estate and then followed some mountain bikers 🚵‍♀️ and got on to some trails adjacent to Málaga Airport. About turned at 20 mins and headed back to hotel.

Gives One a good 25 hours recovery before tomorrow’s World Masters 5000m Final 🏃‍♂️☀️🇬🇧🌍🇪🇸

Split Summary
===
1) 1m - 6:41(6:41/m) 116/143bpm 76cal 8.97/10.94mph
2) 1m - 6:36(6:36/m) 119/130bpm 78cal 9.1/9.91mph
3) 1m - 6:34(6:34/m) 128/144bpm 87cal 9.13/9.58mph
4) 1m - 6:32(6:32/m) 141/146bpm 101cal 9.18/9.68mph
5) 1m - 6:47(6:47/m) 153/186bpm 114cal 8.86/9.77mph
6) 1m - 6:34(6:34/m) 177/195bpm 134cal 9.15/9.5mph
7) 0.04m - 17(6:56/m) 182/183bpm 5cal 8.65/9.41mph

6:41 6:36 6:34 6:32 6:47 6:34 16

Pin Map

0mi in 0

Pace

12%

49%

38%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:42	1:42	6:48	124 88-143	842	182 116-208	1/2
0.50	5:00	3:18 +1:40	13:12	103 56-142	1359	180 116-188	3/2
0.75	6:42	1:42	6:48	116 113-118	789	183 180-186	6/1
1.00	8:21	1:40	6:38	112 109-117	743	182 180-186	0/4
1.25	10:01	1:40	6:39	115 113-118	765	184 180-198	3/7
1.50	11:42	1:41	6:42	115 114-117	771	183 180-186	7/2
1.75	14:06	2:24 +47	9:37	120 115-130	1155	176 116-190	4/11
2.00	15:59	1:53 +15	7:32	125 120-130	941	187 182-194	9/8
2.25	17:46	1:47 +10	7:08	127 125-130	905	182 116-190	5/5
2.50	19:23	1:37	6:29	121 102-129	785	185 180-190	1/3
2.75	21:02	1:39	6:36	123 114-142	812	184 182-190	5/3
3.00	22:43	1:41	6:43	138 133-143	927	183 178-186	4/5
3.25	24:53	2:10 +35	8:38	137 123-144	1183	180 116-188	2/6
3.50	26:31	1:39	6:35	142 139-144	935	184 182-186	5/0
3.75	28:12	1:41	6:43	142 139-146	953	183 180-186	8/2
4.00	29:50	1:38	6:32	143 141-145	935	183 180-184	3/11
4.25	31:49	1:59 +20	7:56	149 137-185	1181	183 100-218	3/1
4.50	33:39	1:50 +7	7:21	157 140-174	1155	183 180-188	5/2
4.75	35:47	2:08 +22	8:30	152 142-157	1293	177 116-188	2/1
5.00	37:43	1:56 +17	7:45	158 146-167	1224	178 116-190	3/5
5.25	39:21	1:38	6:30	171 154-187	1112	183 180-188	2/3
5.50	41:27	2:07 +27	8:27	179 174-186	1512	182 172-186	3/0
5.75	43:17	1:50 +8	7:20	175 171-178	1282	182 180-184	2/2
6.00	44:52	1:35	6:19	184 176-193	1163	182 180-184	1/3
6.04	45:07	15	6:38	182 182-182	1207	182 180-184	0/0

Heart

138/193max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 93m, Range 15m, Flat prediction 40:00

Elevation Graph

Biggest Climbs (m)	Min/mi
13 1.4%	6:38
See your biggest climbs

Cadence

181 (218 max) Stride Length: 134cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.0	183	6	39:32	6:47
Walk	9.4	114	0	4:21	2:24:43
Pause	2.7	-	-	1:14	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:33	6:12	52.40%	More
800m	3:12	6:25	59.12%	More
1km	4:00	6:26	61.53%	More
Mile	6:31	6:31	64.41%	More
5k	22:09	7:08	64.41%	More
5 miles	35:55	7:11	64.62%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:57	5:57	70.49
5km	19:46	6:22	72.18
5M	32:44	6:33	70.91
10km	41:13	6:38	70.30
10M	1:08:16	6:50	70.12
Half	1:30:53	6:56	69.14
20M	2:22:19	7:07	69.96
Mara	3:09:29	7:14	70.07

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