Sun 18th Nov 2018 at 9:00am by Sunbed Athlete

Run > Long Run

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cold

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Time
2:30:00
Miles
22.18
Min/mi
6:46
Pacing
82%
WAVA
74.81
Stride(cm)
130
Cals
2483
Cadence
183
BPM
157
%MHR
94.4
B/mi
1060
Asc(m)
401
Hillscore
24
Surface
Road

Notes & Comments

Brae Toll, Old Dailly, Dailly, Kilkerran, through level crossing, past factories, golf course, round boatyard, Prom, Ainslie Road, lap of the houses then home.

Stomach tender from 8 miles in.

Split Summary
===
1) 1m - 6:40(6:40/m) 152/161bpm 110cal 8.99/9.62mph
2) 1m - 6:38(6:38/m) 155/167bpm 113cal 9.05/9.64mph
3) 1m - 6:31(6:31/m) 158/165bpm 113cal 9.21/9.66mph
4) 1m - 6:49(6:49/m) 154/159bpm 115cal 8.8/9.14mph
5) 1m - 6:51(6:51/m) 157/179bpm 118cal 8.75/9.25mph
6) 1m - 6:39(6:39/m) 154/170bpm 111cal 9.02/9.71mph
7) 1m - 6:34(6:34/m) 155/167bpm 110cal 9.14/9.75mph
8) 1m - 6:38(6:38/m) 155/171bpm 111cal 9.04/9.68mph
9) 1m - 6:49(6:49/m) 153/172bpm 107cal 8.8/9.48mph
10) 1m - 6:46(6:46/m) 157/161bpm 115cal 8.86/9.31mph
11) 1m - 6:47(6:47/m) 153/189bpm 108cal 8.84/9.66mph
12) 1m - 6:46(6:46/m) 157/179bpm 114cal 8.87/9.77mph
13) 1m - 6:44(6:44/m) 151/161bpm 101cal 8.92/9.25mph
14) 1m - 6:46(6:46/m) 149/163bpm 94cal 8.87/9.68mph
15) 1m - 6:54(6:54/m) 146/153bpm 90cal 8.69/8.97mph
16) 1m - 6:36(6:36/m) 149/161bpm 92cal 9.08/9.29mph
17) 1m - 6:42(6:42/m) 156/193bpm 108cal 8.96/9.31mph
18) 1m - 6:47(6:47/m) 157/174bpm 114cal 8.84/9.2mph
19) 1m - 6:49(6:49/m) 165/206bpm 122cal 8.81/9.04mph
20) 1m - 6:57(6:57/m) 173/201bpm 137cal 8.63/9.27mph
21) 1m - 6:58(6:58/m) 164/181bpm 127cal 8.62/8.81mph
22) 1m - 6:57(6:57/m) 166/189bpm 129cal 8.63/9.16mph
23) 0.18m - 1:21(7:21/m) 164/166bpm 24cal 8.16/8.66mph

6:40 6:38 6:31 6:49 6:51 6:39 6:34 6:38 6:49 6:46 6:47 6:46 6:44 6:46 6:54 6:36 6:42 6:47 6:49 6:57 6:58 6:57 1:21

Pin Map

0mi in 0

Pace

68%

28%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	6:39	6:39	6:39	149 97-161	990	182 156-190	17/8
2.00	13:18	6:39	6:39	155 138-167	1030	184 180-190	21/13
3.00	19:49	6:31	6:31	157 133-164	1023	184 180-188	15/28
4.00	26:37	6:49	6:49	154 146-158	1049	183 180-186	19/4
5.00	33:29	6:51	6:51	158 143-178	1083	183 180-186	34/11
6.00	40:41	7:12 +32	7:12	154 133-170	1109	182 116-190	27/12
7.00	47:15	6:34	6:34	155 145-167	1018	183 180-188	7/26
8.00	53:53	6:38	6:38	155 151-171	1028	183 180-188	11/24
9.00	1:01:20	7:28 +39	7:28	152 124-172	1134	182 112-190	15/18
10.00	1:08:08	6:47	6:47	157 151-160	1065	183 180-186	10/14
11.00	1:14:55	6:47	6:47	155 144-189	1052	183 178-188	39/10
12.00	1:21:41	6:46	6:46	158 145-177	1069	182 180-184	24/19
13.00	1:28:24	6:44	6:44	151 136-161	1016	182 180-186	21/24
14.00	1:36:27	8:03 +1:17	8:03	148 124-163	1192	183 116-188	21/15
15.00	1:43:22	6:54	6:54	146 140-153	1008	183 180-186	35/15
16.00	1:49:58	6:37	6:37	149 139-161	985	183 180-188	4/38
17.00	1:56:40	6:41	6:41	158 139-193	1057	183 182-188	14/37
18.00	2:03:27	6:47	6:47	157 150-171	1066	183 180-188	11/26
19.00	2:10:16	6:49	6:49	168 144-206	1145	183 180-188	9/9
20.00	2:17:13	6:57	6:57	175 148-200	1216	183 180-188	13/15
21.00	2:24:11	6:58	6:58	164 152-180	1142	183 180-186	5/6
22.00	2:31:08	6:57	6:57	168 157-189	1168	184 180-190	18/6
22.18	2:32:30	1:22	7:26	164 162-166	1220	184 180-186	2/3

Heart

157/206max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 401m, Range 82m, Flat prediction 2:29:05

Elevation Graph

Biggest Climbs (m)	Min/mi
27 1.9%	6:55
21 3.2%	6:55
20 3.0%	6:48
19 6.3%	9:15
19 3.1%	6:35
16 2.1%	6:53
See your biggest climbs

Cadence

183 (190 max) Stride Length: 130cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.3	183	22.2	2:29:52	6:46
Walk	1.7	114	0	2:38	3:11:21

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:30	6:02	54.22%	More
800m	3:08	6:18	60.77%	More
1km	3:55	6:19	63.29%	More
Mile	6:24	6:24	65.99%	More
5k	20:25	6:34	70.46%	More
5 miles	33:27	6:41	69.97%	More
10k	41:51	6:44	69.80%	More
10 miles	1:08:06	6:49	70.90%	More
Half	1:28:58	6:47	71.78%	More
20 miles	2:17:09	6:51	73.22%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:37	5:37	75.25
5km	18:40	6:00	77.04
5M	30:55	6:11	75.69
10km	38:56	6:16	75.04
10M	1:04:28	6:27	74.89
Half	1:25:50	6:33	73.83
20M	2:14:25	6:43	74.71
Mara	2:58:58	6:50	74.82

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