Mon 19th Nov 2018 at 5:00am by Sunbed Athlete

Run > General

breezy
cold

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Time
30:00
Miles
4.16
Min/mi
7:13
Pacing
64%
WAVA
64.63
Stride(cm)
123
Cals
390
Cadence
181
BPM
130
%MHR
78.1
B/mi
935
Asc(m)
60
Hillscore
2
Surface
Road

Notes & Comments

Prom, golf course and into work.

Tired. Usual Monday morning feeling. Legs heavy and stomach tender from yesterday’s plod.

Split Summary
===
1) 1m - 7:09(7:09/m) 131/151bpm 96cal 8.4/8.81mph
2) 1m - 7:03(7:03/m) 127/133bpm 91cal 8.52/8.93mph
3) 1m - 7:20(7:20/m) 128/134bpm 93cal 8.18/8.89mph
4) 1m - 7:14(7:14/m) 129/136bpm 92cal 8.3/9.31mph
5) 0.16m - 1:15(7:54/m) 140/152bpm 18cal 7.59/9.08mph

7:09 7:03 7:20 7:14 1:15

Pin Map

0mi in 0

Pace

13%

75%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	54	54	7:14	128 101-149	925	177 120-186	0/4
0.25	1:48	53	7:08	144 136-149	1026	183 180-186	2/2
0.38	2:42	54	7:12	147 145-149	1058	182 180-184	1/3
0.50	3:32	50	6:42	134 125-146	897	184 182-186	0/4
0.63	4:24	52	7:00	129 124-134	902	184 182-186	0/1
0.75	5:20	55	7:24	127 125-129	939	183 180-184	1/0
0.88	6:15	55	7:18	117 115-120	854	183 180-186	1/0
1.00	7:08	54	7:10	124 119-125	889	183 182-186	0/1
1.13	8:04	55	7:23	125 122-131	924	182 180-186	1/0
1.25	8:58	54	7:14	126 124-129	912	181 180-184	0/1
1.38	9:51	53	7:05	125 124-126	885	182 180-184	0/1
1.50	10:43	52	6:59	125 124-126	872	183 182-184	1/1
1.63	11:37	53	7:07	130 126-133	926	182 180-186	2/1
1.75	12:30	53	7:05	127 126-128	899	183 180-186	3/0
1.88	13:22	53	7:00	128 127-129	897	182 180-186	3/3
2.00	14:11	49	6:28	130 129-131	841	184 180-186	0/2
2.13	15:05	54	7:11	130 128-133	934	182 180-186	3/0
2.25	15:59	54	7:15	129 128-130	935	181 180-182	2/0
2.38	16:52	53	7:05	131 129-133	928	181 178-184	0/4
2.50	18:19	1:27 +34	11:35	123 113-132	1426	179 116-184	1/2
2.63	19:15	56	7:28	129 125-130	962	182 180-186	1/1
2.75	20:13	57	7:40	129 127-132	989	183 182-186	3/0
2.88	21:08	55	7:24	133 131-134	984	182 180-184	4/0
3.00	22:05	57	7:32	123 117-132	927	183 180-186	2/1
3.13	22:57	52	6:55	126 125-127	871	182 180-186	1/2
3.25	24:29	1:32 +40	12:17	124 121-126	1522	178 120-188	0/3
3.38	25:26	57 +5	7:37	129 127-132	983	184 182-186	1/2
3.50	26:28	1:02 +8	8:16	132 129-134	1092	183 182-184	2/0
3.63	27:28	1:01 +3	8:05	130 129-132	1050	182 180-184	6/0
3.75	28:26	57	7:40	130 129-131	996	182 180-184	7/0
3.88	29:45	1:20 +21	10:36	131 128-132	1389	182 180-186	3/0
4.00	31:23	1:37 +48	12:58	134 130-136	1738	183 180-186	1/1
4.13	32:17	54	7:14	139 132-151	1006	182 180-186	2/2
4.16	32:56	39 +18	19:48	145 141-151	2872	161 114-184	1/0

Heart

130/151max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 60m, Range 27m, Flat prediction 27:43

Elevation Graph

Biggest Climbs (m)	Min/mi
22 1.7%	9:36
See your biggest climbs

Cadence

181 (188 max) Stride Length: 123cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	91.0	182	4.1	29:48	7:38
Walk	3.8	115	0	1:20	1:43:39
Pause	5.2	-	-	1:48	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:38	6:35	49.72%	More
800m	3:25	6:52	55.79%	More
1km	4:17	6:53	58.09%	More
Mile	7:00	7:00	60.41%	More
5k	22:45	7:19	63.22%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:37	6:37	63.88
5km	22:01	7:05	65.31
5M	36:27	7:17	64.20
10km	45:54	7:23	63.65
10M	1:16:01	7:36	63.51
Half	1:41:12	7:44	62.62
20M	2:38:29	7:55	63.36
Mara	3:31:00	8:03	63.46

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