Sun 3rd Nov 2019 at 11:00am by Sunbed Athlete
Run > Long Run
- cold
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Time
2:00:00
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Miles 18.22
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Min/mi 6:35
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Pacing
84%
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WAVA
76.35
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Stride(cm)
132
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Cals
1875
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Cadence
185
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BPM
154
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%MHR
92.7
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B/mi 1013
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Asc(m)
365
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Hillscore
20
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Surface
Road
Notes & Comments
Brae Toll, Old Dailly, Dailly, round the village, past factories, golf course, round boatyard, Prom, Mill Road and home.
Felt ok up to mile 14. After that it was slightly discomforting.
Had 24 hours rest/recovery from yesterday and a good 11 hours in bed catching up on sleep after a night shift week.
Split Summary
===
1) 1m - 6:33(6:33/m) 125/142bpm 81cal 9.15/10.71mph
2) 1m - 6:39(6:39/m) 138/145bpm 93cal 9.01/9.46mph
3) 1m - 6:30(6:30/m) 145/152bpm 95cal 9.24/9.52mph
4) 1m - 6:39(6:39/m) 146/150bpm 97cal 9.03/9.43mph
5) 1m - 6:37(6:37/m) 146/151bpm 97cal 9.07/9.6mph
6) 1m - 6:30(6:30/m) 148/155bpm 96cal 9.24/9.54mph
7) 1m - 6:24(6:24/m) 151/163bpm 97cal 9.38/9.93mph
8) 1m - 6:25(6:25/m) 155/166bpm 100cal 9.35/9.62mph
9) 1m - 6:55(6:55/m) 156/164bpm 108cal 8.67/9.27mph
10) 1m - 6:41(6:41/m) 154/169bpm 101cal 8.98/9.56mph
11) 1m - 6:30(6:30/m) 153/164bpm 97cal 9.23/9.75mph
12) 1m - 6:36(6:36/m) 155/163bpm 101cal 9.09/9.83mph
13) 1m - 6:31(6:31/m) 162/173bpm 108cal 9.22/9.85mph
14) 1m - 6:31(6:31/m) 166/171bpm 112cal 9.2/9.6mph
15) 1m - 6:40(6:40/m) 166/173bpm 114cal 9.01/9.29mph
16) 1m - 6:38(6:38/m) 168/172bpm 115cal 9.05/9.68mph
17) 1m - 6:37(6:37/m) 171/179bpm 121cal 9.07/9.27mph
18) 1m - 6:38(6:38/m) 168/175bpm 117cal 9.04/10.14mph
19) 0.22m - 1:27(6:36/m) 169/172bpm 25cal 9.08/9.64mph
Felt ok up to mile 14. After that it was slightly discomforting.
Had 24 hours rest/recovery from yesterday and a good 11 hours in bed catching up on sleep after a night shift week.
Split Summary
===
1) 1m - 6:33(6:33/m) 125/142bpm 81cal 9.15/10.71mph
2) 1m - 6:39(6:39/m) 138/145bpm 93cal 9.01/9.46mph
3) 1m - 6:30(6:30/m) 145/152bpm 95cal 9.24/9.52mph
4) 1m - 6:39(6:39/m) 146/150bpm 97cal 9.03/9.43mph
5) 1m - 6:37(6:37/m) 146/151bpm 97cal 9.07/9.6mph
6) 1m - 6:30(6:30/m) 148/155bpm 96cal 9.24/9.54mph
7) 1m - 6:24(6:24/m) 151/163bpm 97cal 9.38/9.93mph
8) 1m - 6:25(6:25/m) 155/166bpm 100cal 9.35/9.62mph
9) 1m - 6:55(6:55/m) 156/164bpm 108cal 8.67/9.27mph
10) 1m - 6:41(6:41/m) 154/169bpm 101cal 8.98/9.56mph
11) 1m - 6:30(6:30/m) 153/164bpm 97cal 9.23/9.75mph
12) 1m - 6:36(6:36/m) 155/163bpm 101cal 9.09/9.83mph
13) 1m - 6:31(6:31/m) 162/173bpm 108cal 9.22/9.85mph
14) 1m - 6:31(6:31/m) 166/171bpm 112cal 9.2/9.6mph
15) 1m - 6:40(6:40/m) 166/173bpm 114cal 9.01/9.29mph
16) 1m - 6:38(6:38/m) 168/172bpm 115cal 9.05/9.68mph
17) 1m - 6:37(6:37/m) 171/179bpm 121cal 9.07/9.27mph
18) 1m - 6:38(6:38/m) 168/175bpm 117cal 9.04/10.14mph
19) 0.22m - 1:27(6:36/m) 169/172bpm 25cal 9.08/9.64mph
6:33 6:39 6:30 6:39 6:37 6:30 6:24 6:25 6:55 6:41 6:30 6:36 6:31 6:31 6:40 6:38 6:37 6:38 1:27
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
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HR0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.50 | 3:09 | 3:09 | 6:18 | 123 97-141 | 776 | 182 120-190 | 8/6 |
1.00 | 6:33 | 3:23 | 6:47 | 126 121-137 | 854 | 185 182-188 | 7/1 |
1.50 | 9:56 | 3:23 | 6:47 | 134 132-138 | 908 | 185 184-190 | 16/5 |
2.00 | 13:12 | 3:16 | 6:32 | 141 134-145 | 920 | 186 184-188 | 4/9 |
2.50 | 16:24 | 3:12 | 6:24 | 144 142-148 | 922 | 186 184-190 | 1/16 |
3.00 | 19:42 | 3:18 | 6:35 | 145 142-152 | 955 | 185 182-190 | 18/14 |
3.50 | 22:59 | 3:17 | 6:34 | 145 139-150 | 952 | 185 174-188 | 7/3 |
4.00 | 26:19 | 3:21 | 6:42 | 147 145-148 | 984 | 185 184-188 | 14/1 |
4.50 | 29:45 | 3:25 | 6:50 | 145 133-150 | 992 | 185 184-188 | 21/4 |
5.00 | 32:57 | 3:13 | 6:25 | 148 144-151 | 950 | 186 184-190 | 9/7 |
5.50 | 36:17 | 3:20 | 6:39 | 147 144-149 | 979 | 186 184-188 | 20/4 |
6.00 | 39:27 | 3:10 | 6:19 | 149 146-155 | 942 | 186 184-190 | 8/10 |
6.50 | 42:35 | 3:09 | 6:17 | 151 147-163 | 949 | 186 182-190 | 3/18 |
7.00 | 45:51 | 3:15 | 6:31 | 151 147-158 | 983 | 184 180-190 | 6/8 |
7.50 | 49:02 | 3:11 | 6:23 | 154 148-166 | 982 | 186 182-192 | 0/20 |
8.00 | 52:16 | 3:14 | 6:28 | 156 154-159 | 1008 | 185 180-188 | 3/4 |
8.50 | 55:52 | 3:37 | 7:13 | 155 152-161 | 1119 | 183 180-186 | 13/2 |
9.00 | 59:12 | 3:20 | 6:39 | 157 152-164 | 1044 | 184 182-188 | 14/7 |
9.50 | 1:03:34 | 4:22 +1:04 | 8:45 | 149 124-156 | 1303 | 185 182-188 | 17/9 |
10.00 | 1:06:56 | 3:22 | 6:44 | 159 152-169 | 1070 | 184 182-186 | 19/4 |
10.50 | 1:10:25 | 3:29 +9 | 6:58 | 151 139-157 | 1052 | 185 182-190 | 11/6 |
11.00 | 1:13:37 | 3:12 | 6:24 | 155 150-164 | 993 | 185 182-190 | 4/27 |
11.50 | 1:17:02 | 3:24 | 6:49 | 155 148-163 | 1057 | 183 180-188 | 9/12 |
12.00 | 1:20:12 | 3:10 | 6:21 | 154 149-156 | 977 | 184 182-186 | 4/18 |
12.50 | 1:23:24 | 3:12 | 6:25 | 159 152-166 | 1020 | 185 180-190 | 2/19 |
13.00 | 1:26:42 | 3:18 | 6:37 | 166 158-172 | 1097 | 184 182-188 | 9/11 |
13.50 | 1:29:59 | 3:16 | 6:32 | 165 162-169 | 1078 | 185 184-190 | 2/11 |
14.00 | 1:33:14 | 3:15 | 6:30 | 166 163-171 | 1080 | 185 182-188 | 5/8 |
14.50 | 1:36:38 | 3:25 | 6:49 | 165 162-169 | 1126 | 185 180-192 | 7/4 |
15.00 | 1:39:53 | 3:15 | 6:30 | 167 164-173 | 1086 | 184 182-194 | 4/7 |
15.50 | 1:43:11 | 3:18 | 6:35 | 167 164-170 | 1099 | 185 182-188 | 4/8 |
16.00 | 1:46:32 | 3:21 | 6:42 | 168 165-172 | 1125 | 185 184-188 | 3/2 |
16.50 | 1:49:52 | 3:20 | 6:40 | 173 169-178 | 1154 | 186 180-190 | 2/2 |
17.00 | 1:53:08 | 3:16 | 6:32 | 170 168-172 | 1111 | 186 182-194 | 3/2 |
17.50 | 1:56:57 | 3:49 +26 | 7:37 | 168 157-174 | 1281 | 183 116-192 | 25/0 |
18.00 | 2:00:12 | 3:15 | 6:31 | 168 165-170 | 1094 | 187 184-192 | 12/22 |
18.22 | 2:01:39 | 1:27 | 6:37 | 169 167-171 | 1119 | 188 186-192 | 3/6 |
Heart
154/178max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 365m,
Range 83m, Flat prediction 1:56:37
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
41 3.9% | 7:30 |
27 3.1% | 7:10 |
21 2.9% | 6:48 |
19 3.3% | 9:47 |
19 2.9% | 6:46 |
16 2.1% | 6:45 |
See your biggest climbs |
Cadence
185 (194 max)
Stride Length: 132cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 98.6 | 185 | 18.2 | 1:59:55 | 6:40 |
Walk | 0.4 | 118 | 0 | 31 | 18:28 |
Pause | 1.0 | - | - | 1:13 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:32 | 5:32 | 76.98 |
5km | 18:24 | 5:55 | 78.77 |
5M | 30:28 | 6:06 | 77.44 |
10km | 38:22 | 6:10 | 76.79 |
10M | 1:03:32 | 6:21 | 76.64 |
Half | 1:24:35 | 6:27 | 75.57 |
20M | 2:12:28 | 6:37 | 76.47 |
Mara | 2:56:22 | 6:44 | 76.58 |
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