Sun 10th Mar 2019 at 12:00pm by Sunbed Athlete

Run > Long Run
  • hail
  • windy
  • v cold
  • Time
    1:45:00
  • Miles
    15.71
  • Min/mi
    6:41
  • Pacing
    71%
  • WAVA
    73.79
  • Stride(cm)
    131
  • Cals
    1338
  • Cadence
    184
  • BPM
    141
  • %MHR
    85.2
  • B/mi
    945
  • Asc(m)
    223
  • Hillscore
    19
  • Surface
    Road

Notes & Comments

Sunbed Towers to Victory Park via Avenue and then did 12 x 1.1 mile loops of Victory Park and Avenue then headed back to Sunbed Towers.

Loops to get One into the mindset for the race in two weeks time.

Battered by all weathers too hail, sleet, sun, cold wind 🌦🌨🌧💨🏃‍♂️

Split Summary
===
1) 1m - 6:28(6:28/m) 132/154bpm 84cal 9.27/11.33mph
2) 1m - 6:36(6:36/m) 140/148bpm 94cal 9.09/10.35mph
3) 1m - 6:28(6:28/m) 144/156bpm 94cal 9.27/9.83mph
4) 1m - 6:29(6:29/m) 147/158bpm 95cal 9.25/9.75mph
5) 1m - 6:31(6:31/m) 151/157bpm 98cal 9.2/9.64mph
6) 1m - 6:34(6:34/m) 146/159bpm 95cal 9.13/9.64mph
7) 1m - 6:31(6:31/m) 146/153bpm 93cal 9.21/9.58mph
8) 1m - 6:37(6:37/m) 142/145bpm 89cal 9.06/9.5mph
9) 1m - 6:44(6:44/m) 140/146bpm 87cal 8.91/9.43mph
10) 1m - 6:40(6:40/m) 139/143bpm 81cal 9.01/9.37mph
11) 1m - 6:44(6:44/m) 139/145bpm 73cal 8.91/9.43mph
12) 1m - 6:43(6:43/m) 140/147bpm 79cal 8.93/9.25mph
13) 1m - 6:45(6:45/m) 141/145bpm 81cal 8.88/9.2mph
14) 1m - 6:49(6:49/m) 139/146bpm 70cal 8.8/9.12mph
15) 1m - 7:06(7:06/m) 139/145bpm 72cal 8.45/8.83mph
16) 0.71m - 5:14(7:23/m) 139/144bpm 53cal 8.12/8.6mph
6:28 6:36 6:28 6:29 6:31 6:34 6:31 6:37 6:44 6:40 6:44 6:43 6:45 6:49 7:06 5:14
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

1% 3% 56% 40%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 3:16 3:16 6:31 130 98-153 847 183 122-192 11/7
1.00 6:28 3:13 6:25 135 130-142 866 185 172-194 7/1
1.50 10:10 3:42 +28 7:24 140 131-148 1037 182 116-192 10/16
2.00 13:32 3:22 6:44 140 136-144 942 186 184-192 2/5
2.50 16:42 3:10 6:19 145 139-156 917 186 182-192 13/1
3.00 20:00 3:19 6:37 144 136-150 954 186 182-188 1/12
3.50 23:10 3:10 6:20 147 138-158 930 185 182-188 11/0
4.00 26:30 3:19 6:39 146 142-149 970 185 182-188 3/15
4.50 29:43 3:13 6:26 150 145-157 965 184 182-188 8/1
5.00 33:01 3:18 6:36 152 148-157 1004 184 182-188 8/14
5.50 36:19 3:19 6:37 146 137-159 967 185 182-194 5/2
6.00 39:35 3:15 6:31 146 136-154 951 184 182-188 9/12
6.50 42:53 3:18 6:36 150 148-153 989 184 182-188 3/3
7.00 46:06 3:13 6:27 142 134-152 916 184 180-186 11/11
7.50 49:29 3:23 6:46 142 140-145 961 184 180-186 3/4
8.00 52:43 3:14 6:28 141 137-145 913 184 180-186 13/0
8.50 56:11 3:28 6:55 142 139-145 983 183 180-186 1/13
9.00 1:01:34 5:23 +2:07 10:46 139 133-144 1496 183 120-190 10/0
9.50 1:04:56 3:22 6:45 139 135-143 937 183 180-188 4/15
10.00 1:08:14 3:18 6:35 140 136-143 923 184 182-194 7/0
10.50 1:11:35 3:21 6:42 139 135-145 932 183 180-186 8/14
11.00 1:14:58 3:23 6:46 138 136-143 934 183 182-186 5/2
11.50 1:18:19 3:21 6:41 140 138-143 936 183 180-188 9/12
12.00 1:21:41 3:22 6:45 141 137-147 952 184 182-186 3/3
12.50 1:25:00 3:19 6:37 141 138-145 933 183 180-186 12/10
13.00 1:28:27 3:27 6:54 141 139-144 973 183 180-186 2/5
13.50 1:31:47 3:20 6:40 140 137-145 933 183 180-188 12/2
14.00 1:35:16 3:29 6:58 137 128-145 955 183 178-194 1/10
14.50 1:38:48 3:32 7:05 138 134-142 977 183 180-186 11/0
15.00 1:42:22 3:34 7:08 139 136-145 991 182 178-186 2/7
15.50 1:46:02 3:40 7:21 138 134-142 1014 184 180-190 6/10
15.71 1:47:36 1:34 7:30 141 138-144 1057 182 180-186 1/1

Heart

141/159max
  • Show Beats/Mile

Elevation

Asc 223m, Range 20m, Flat prediction 1:40:00
Elevation Graph
Biggest Climbs (m) Min/mi
15 1.5% 6:39
15 1.4% 6:42
15 1.5% 6:31
15 1.3% 9:52
15 1.3% 6:44
15 1.3% 6:42
See your biggest climbs

Cadence

184 (194 max) Stride Length: 131cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 97.5 184 15.7 1:44:53 6:49
Walk 0.5 118 0 36 53:47
Pause 1.9 - - 2:07 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:32 6:11 53.03% More
800m 3:07 6:16 61.12% More
1km 3:55 6:18 63.48% More
Mile 6:23 6:23 66.17% More
5k 20:08 6:29 71.40% More
5 miles 32:33 6:31 71.91% More
10k 40:34 6:32 72.03% More
10 miles 1:08:00 6:48 71.00% More
Half 1:29:04 6:48 71.71% More

Predictions

Dist Time Per Mile WAVA
1M 5:40 5:40 74.59
5km 18:50 6:04 76.35
5M 31:12 6:14 75.01
10km 39:17 6:19 74.37
10M 1:05:03 6:30 74.22
Half 1:26:36 6:37 73.18
20M 2:15:37 6:47 74.05
Mara 3:00:34 6:54 74.16
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