Fri 28th Dec 2018 at 10:00am by Sunbed Athlete

Run > General

breezy

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Time
53:00
Miles
8.07
Min/mi
6:34
Pacing
51%
WAVA
72.70
Stride(cm)
132
Cals
832
Cadence
186
BPM
144
%MHR
86.6
B/mi
944
Asc(m)
161
Hillscore
11
Surface
Road

Notes & Comments

Brae Toll, Old Dailly, Hawkhill and into work.

Last plod to the prison for 2018 🏃‍♂️😊

Split Summary
===
1) 1m - 6:35(6:35/m) 134/146bpm 97cal 9.12/10.56mph
2) 1m - 6:26(6:26/m) 138/147bpm 99cal 9.33/9.77mph
3) 1m - 6:20(6:20/m) 144/151bpm 100cal 9.47/9.93mph
4) 1m - 6:29(6:29/m) 147/152bpm 104cal 9.27/9.39mph
5) 1m - 6:23(6:23/m) 148/155bpm 103cal 9.4/10.16mph
6) 1m - 7:09(7:09/m) 145/155bpm 112cal 8.38/9.5mph
7) 1m - 6:25(6:25/m) 147/158bpm 102cal 9.36/9.79mph
8) 1m - 6:51(6:51/m) 147/155bpm 109cal 8.75/9.85mph
9) 0.06m - 23(7:01/m) 146/148bpm 6cal 8.55/9.56mph

6:35 6:26 6:20 6:29 6:23 7:09 6:25 6:51 23

Pin Map

0mi in 0

Pace

39%

54%

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	129 100-146	877	183 116-192	1/6
0.50	3:20	1:38	6:32	134 131-138	876	185 182-192	9/1
0.75	4:59	1:39	6:37	137 136-139	907	186 184-190	5/0
1.00	6:35	1:35	6:21	139 137-142	882	187 184-194	2/2
1.25	8:09	1:35	6:18	139 137-142	876	187 174-190	3/4
1.50	9:50	1:41	6:45	137 127-147	926	186 184-188	14/0
1.75	11:26	1:35	6:22	139 138-141	884	187 184-190	2/6
2.00	13:00	1:35	6:19	140 139-141	883	186 184-190	1/3
2.25	14:32	1:31	6:05	141 139-143	858	187 184-190	0/12
2.50	16:07	1:35	6:20	142 140-144	899	186 182-188	3/5
2.75	17:44	1:37	6:28	146 142-151	944	186 182-190	6/3
3.00	19:21	1:37	6:28	146 144-148	943	186 184-188	12/14
3.25	20:59	1:38	6:33	147 146-149	962	186 182-188	7/1
3.50	22:35	1:36	6:22	148 147-149	943	187 184-188	2/2
3.75	24:12	1:37	6:30	148 143-151	962	187 184-188	8/2
4.00	25:49	1:37	6:29	144 137-148	933	186 184-188	7/0
4.25	27:27	1:38	6:33	146 130-154	956	186 184-188	11/2
4.50	29:10	1:43	6:52	151 148-153	1036	185 182-186	9/5
4.75	30:38	1:28	5:53	148 142-151	870	187 184-190	0/17
5.00	32:13	1:34	6:16	147 145-152	922	186 184-190	4/14
5.25	34:10	1:58	7:50	141 133-151	1105	183 182-184	25/0
5.50	35:57	1:47	7:09	147 142-154	1051	184 182-186	9/1
5.75	37:33	1:35	6:21	148 145-155	940	185 184-188	1/9
6.00	39:22	1:49	7:17	146 144-148	1063	184 182-188	14/1
6.25	40:58	1:36	6:25	148 146-150	950	186 184-188	0/8
6.50	42:31	1:33	6:12	145 136-153	898	187 184-188	1/15
6.75	44:07	1:36	6:22	145 140-158	924	187 184-192	0/13
7.00	45:47	1:40	6:40	151 148-154	1007	185 182-188	4/4
7.25	47:31	1:44	6:56	149 147-151	1032	185 182-188	8/2
7.50	49:38	2:08 +28	8:32	151 147-155	1287	185 182-194	3/3
7.75	53:48	4:10 +2:22	16:38	144 132-154	2396	189 182-192	3/2
8.00	55:28	1:40	6:42	145 133-152	970	189 186-192	3/4
8.06	55:52	24	7:05	146 144-147	1035	189 188-192	1/1

Heart

144/158max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 161m, Range 50m, Flat prediction 52:31

Elevation Graph

Biggest Climbs (m)	Min/mi
40 3.7%	7:03
24 2.2%	6:34
21 2.8%	6:35
14 3.8%	6:28
10 2.7%	6:43
See your biggest climbs

Cadence

186 (194 max) Stride Length: 132cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.1	186	8.1	53:01	6:56
Walk	0.0	116	0	1	6:01
Pause	4.8	-	-	2:50	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:27	5:49	56.25%	More
800m	2:59	5:59	64.02%	More
1km	3:51	6:12	64.51%	More
Mile	6:15	6:15	67.55%	More
5k	19:50	6:23	72.50%	More
5 miles	32:12	6:26	72.68%	More
10k	40:31	6:31	72.12%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:48	5:48	72.87
5km	19:16	6:12	74.64
5M	31:54	6:23	73.36
10km	40:10	6:28	72.74
10M	1:06:32	6:39	72.56
Half	1:28:34	6:46	71.55
20M	2:18:42	6:56	72.40
Mara	3:04:40	7:03	72.51

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