Fri 3rd May 2019 at 5:00am by Sunbed Athlete

Run > General

Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion

cold

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Time
20:00
Miles
3.03
Min/mi
6:36
Pacing
88%
WAVA
70.10
Stride(cm)
132
Cals
294
Cadence
185
BPM
128
%MHR
77.4
B/mi
848
Asc(m)
13
Surface
Road

Notes & Comments

Sneaked away from the prison earlier than supposed to as racing tonight and wanted my bed 🛌 earlier than usual coming off from a night shift.
Out of work, Vicarton St and through the town to home.

Split Summary
===
1) 1m - 6:18(6:18/m) 127/140bpm 91cal 9.52/10.96mph
2) 1m - 6:27(6:27/m) 129/135bpm 95cal 9.31/9.56mph
3) 1m - 7:05(7:05/m) 132/137bpm 106cal 8.48/9.75mph
4) 0.03m - 11(6:40/m) 136/136bpm 2cal 9.01/8.37mph

6:18 6:27 7:05 11

Pin Map

0mi in 0

Pace

36%

60%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	48	48	6:22	101 63-126	643	187 184-192	0/0
0.25	1:56	1:08 +17	9:03	130 127-138	1176	185 184-186	0/0
0.38	2:42	46	6:11	131 129-133	810	186 182-192	0/1
0.50	3:28	46	6:04	129 124-134	784	188 186-190	1/0
0.63	4:14	46	6:10	129 126-132	795	187 186-188	0/0
0.75	5:00	47	6:14	132 131-133	822	187 184-190	1/0
0.88	5:48	47	6:18	133 131-134	839	186 184-188	0/0
1.00	6:35	48	6:21	133 132-135	844	186 184-188	1/0
1.13	7:23	48	6:24	133 131-134	851	185 184-188	0/0
1.25	8:11	48	6:23	129 121-134	824	185 184-188	1/0
1.38	8:59	48	6:22	127 121-130	808	186 182-192	2/0
1.50	9:47	48	6:25	127 122-130	814	186 182-188	2/0
1.63	10:35	48	6:27	128 127-129	825	186 184-188	0/1
1.75	11:24	48	6:26	131 129-133	842	186 184-188	0/2
1.88	12:12	48	6:27	129 128-130	832	186 184-190	0/1
2.00	13:03	51	6:52	128 127-130	878	185 184-188	0/0
2.13	13:52	49	6:32	130 128-131	850	185 182-188	1/0
2.25	14:49	57	7:35	131 130-131	994	185 184-186	0/1
2.38	15:42	53	7:03	131 130-132	924	185 182-188	0/0
2.50	16:36	54	7:13	131 129-133	946	184 182-186	0/1
2.63	17:28	52	6:53	133 131-134	915	183 182-186	0/0
2.75	18:20	52	6:53	132 131-134	910	183 182-184	0/0
2.88	19:12	52	6:57	134 131-136	932	184 182-190	0/0
3.00	20:09	57	7:36	136 134-137	1033	184 178-190	0/0
3.03	20:19	10	6:40	136 135-136	906	184 184-184	0/0

Heart

128/138max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 13m, Range 10m, Flat prediction 20:00

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

185 (192 max) Stride Length: 132cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.6	185	3	20:02	6:43
Walk	0.0	0	0	0	NAN:00:00
Pause	1.4	-	-	17	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:31	6:05	53.84%	More
800m	3:03	6:08	62.43%	More
1km	3:50	6:10	64.78%	More
Mile	6:15	6:15	67.66%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:11	6:11	68.36
5km	20:32	6:37	70.03
5M	34:01	6:48	68.80
10km	42:49	6:53	68.24
10M	1:10:55	7:06	68.08
Half	1:34:24	7:12	67.13
20M	2:27:50	7:24	67.93
Mara	3:16:50	7:31	68.03

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