Sat 22nd Dec 2018 at 10:00am by Sunbed Athlete

Run > General

windy
cold

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Time
26:00
Miles
4.02
Min/mi
6:28
Pacing
52%
WAVA
72.05
Stride(cm)
133
Cals
415
Cadence
187
BPM
151
%MHR
90.8
B/mi
975
Asc(m)
68
Hillscore
4
Surface
Road

Notes & Comments

From Parkrun start/finish area along the Prom plodding next to other Parkrunners and then headed Mill Road and home.

Finished the week on 76 miles 🥶💨🏃‍♂️😁

Split Summary
===
1) 1m - 6:32(6:32/m) 149/163bpm 102cal 9.18/11.23mph
2) 1m - 6:26(6:26/m) 151/160bpm 103cal 9.32/10.69mph
3) 1m - 6:41(6:41/m) 155/163bpm 109cal 8.97/9.41mph
4) 0.99m - 6:21(6:24/m) 154/165bpm 101cal 9.38/10.69mph

6:32 6:26 6:41 6:21 15

Pin Map

0mi in 0

Pace

42%

47%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	49	49	6:33	130 94-152	852	190 188-192	1/1
0.25	1:35	46	6:06	153 149-157	933	188 184-190	2/1
0.38	2:17	42	5:37	156 151-163	877	193 188-200	0/1
0.50	3:02	45	6:01	154 152-155	925	189 188-190	1/2
0.63	4:00	58 +9	7:46	154 151-157	1196	186 182-188	1/0
0.75	4:55	54	7:14	152 149-154	1100	182 180-184	2/0
0.88	5:49	54	7:15	148 142-151	1072	183 178-188	1/2
1.00	6:41	52	6:55	153 146-160	1058	185 180-188	1/1
1.13	8:31	1:50 +1:08	14:41	155 149-160	2275	187 180-190	1/1
1.25	9:21	50	6:39	150 147-153	998	188 186-190	1/2
1.38	10:09	48	6:23	149 146-152	951	188 186-192	2/0
1.50	10:56	48	6:20	152 149-154	964	188 186-190	1/0
1.63	11:45	49	6:30	153 151-157	994	187 184-190	0/1
1.75	12:35	50	6:37	148 146-151	980	186 184-188	1/0
1.88	13:25	51	6:46	150 147-152	1015	187 186-190	1/1
2.00	14:15	49	6:36	150 149-152	990	187 186-188	0/1
2.13	15:06	51	6:50	151 149-153	1031	187 184-190	1/0
2.25	15:55	49	6:30	151 149-154	981	187 184-188	1/0
2.38	16:45	50	6:41	153 151-156	1021	187 184-190	1/0
2.50	17:36	51	6:48	159 156-162	1081	186 186-188	0/1
2.63	18:39	1:03 +13	8:23	155 154-157	1298	186 182-188	2/0
2.75	19:28	50	6:36	156 154-157	1030	187 184-188	9/0
2.88	20:20	52	6:58	156 154-158	1086	186 186-188	7/1
3.00	21:08	47	6:20	156 153-158	987	187 186-190	5/0
3.13	21:58	50	6:43	157 153-160	1054	186 184-188	4/0
3.25	22:50	52	6:58	155 153-157	1079	186 184-188	11/0
3.38	23:37	47	6:12	156 155-158	968	187 186-188	1/1
3.50	24:21	44	5:54	161 157-165	951	190 186-196	0/13
3.63	25:06	45	6:00	161 158-165	965	187 184-190	0/11
3.75	27:18	2:12 +1:24	17:33	145 121-161	2546	181 116-190	0/5
3.88	28:11	53 +6	7:03	142 116-161	1001	188 186-190	1/1
3.99	28:59	48	6:53	149 148-151	1025	186 184-188	5/1

Heart

151/165max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 68m, Range 43m, Flat prediction 25:32

Elevation Graph

Biggest Climbs (m)	Min/mi
40 2.9%	6:53
See your biggest climbs

Cadence

187 (200 max) Stride Length: 133cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.8	187	4	27:10	6:51
Walk	5.7	116	0	1:40	6:51:58
Pause	0.5	-	-	9	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:25	5:42	57.41%	More
800m	2:57	5:56	64.49%	More
1km	3:55	6:18	63.51%	More
Mile	6:26	6:26	65.75%	More
5k	21:48	7:01	65.99%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:57	5:57	71.04
5km	19:47	6:22	72.69
5M	32:46	6:33	71.42
10km	41:15	6:38	70.83
10M	1:08:19	6:50	70.67
Half	1:30:57	6:57	69.68
20M	2:22:25	7:07	70.51
Mara	3:09:37	7:14	70.62

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