Sun 17th Nov 2019 at 11:00am by Sunbed Athlete

Run > Long Run
  • cold
  • Time
    2:00:00
  • Miles
    18.43
  • Min/mi
    6:31
  • Pacing
    0%
  • WAVA
    77.30
  • Stride(cm)
    132
  • Cals
    2260
  • Cadence
    187
  • BPM
    170
  • %MHR
    102.6
  • B/mi
    1109
  • Asc(m)
    290
  • Hillscore
    20
  • Surface
    Road

Notes & Comments

Brae Toll, Old Dailly, Dailly, round the village, past factories, golf course, round boatyard, Prom, Mill Road then home 🌤😎🏃‍♂️
Bounced along ok. Had 24 hours recovery from yesterday’s plods ☺️

Split Summary
===
1) 1m - 6:40(6:40/m) 151/165bpm 105cal 9/10mph
2) 1m - 6:34(6:34/m) 160/164bpm 111cal 9.13/9.41mph
3) 1m - 6:26(6:26/m) 164/169bpm 112cal 9.33/9.91mph
4) 1m - 6:34(6:34/m) 168/176bpm 121cal 9.14/9.29mph
5) 1m - 6:35(6:35/m) 170/174bpm 124cal 9.11/9.56mph
6) 1m - 6:28(6:28/m) 173/186bpm 126cal 9.27/9.75mph
7) 1m - 6:24(6:24/m) 181/194bpm 128cal 9.38/9.77mph
8) 1m - 6:18(6:18/m) 178/188bpm 126cal 9.53/9.93mph
9) 1m - 6:44(6:44/m) 175/183bpm 131cal 8.91/9.83mph
10) 1m - 6:33(6:33/m) 175/180bpm 131cal 9.17/9.31mph
11) 1m - 6:21(6:21/m) 175/189bpm 126cal 9.44/9.81mph
12) 1m - 6:30(6:30/m) 173/179bpm 126cal 9.22/10.1mph
13) 1m - 6:24(6:24/m) 172/184bpm 120cal 9.39/11mph
14) 1m - 6:21(6:21/m) 172/182bpm 121cal 9.44/9.73mph
15) 1m - 6:32(6:32/m) 170/179bpm 122cal 9.18/9.48mph
16) 1m - 6:29(6:29/m) 171/177bpm 122cal 9.25/9.5mph
17) 1m - 6:33(6:33/m) 172/177bpm 125cal 9.17/9.31mph
18) 1m - 6:43(6:43/m) 171/175bpm 128cal 8.94/9.64mph
19) 0.43m - 2:51(6:39/m) 174/179bpm 55cal 9.03/9.56mph
6:40 6:34 6:26 6:34 6:35 6:28 6:24 6:18 6:44 6:33 6:21 6:30 6:24 6:21 6:32 6:29 6:33 6:43 2:51
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

1% 1% 37% 61%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 3:18 3:18 6:37 146 126-165 965 184 110-190 9/6
1.00 6:40 3:22 6:43 156 151-161 1048 186 174-190 7/1
1.50 10:02 3:22 6:44 159 154-162 1070 186 184-190 17/5
2.00 13:15 3:13 6:27 161 158-164 1038 187 182-190 4/9
2.50 16:25 3:10 6:20 163 161-168 1032 187 184-192 1/17
3.00 19:40 3:15 6:30 165 161-168 1071 187 184-190 5/5
3.50 22:58 3:18 6:37 166 158-170 1097 187 184-190 7/3
4.00 26:14 3:16 6:31 170 165-176 1109 187 184-190 13/2
4.50 29:36 3:23 6:45 169 162-174 1142 187 184-190 22/1
5.00 32:50 3:13 6:27 170 167-174 1096 187 184-192 7/5
5.50 36:08 3:18 6:36 172 168-186 1134 187 184-190 23/9
6.00 39:18 3:11 6:21 175 171-180 1112 188 184-190 7/12
6.50 42:30 3:12 6:24 183 173-194 1171 187 184-190 0/12
7.00 45:42 3:12 6:24 180 175-186 1152 186 184-188 5/11
7.50 48:50 3:08 6:16 179 176-187 1121 186 174-190 0/19
8.00 52:00 3:10 6:20 176 171-182 1114 186 184-188 5/6
8.50 57:15 5:15 +1:50 10:31 172 130-183 1808 186 116-194 19/2
9.00 1:00:34 3:19 6:37 175 169-179 1159 188 186-190 10/7
9.50 1:03:47 3:13 6:26 175 172-178 1124 187 184-190 16/8
10.00 1:07:07 3:20 6:40 176 173-179 1173 187 184-190 21/6
10.50 1:10:21 3:14 6:28 176 173-188 1138 187 184-188 10/7
11.00 1:13:28 3:07 6:15 175 168-181 1093 187 184-188 2/24
11.50 1:16:48 3:20 6:40 172 169-176 1147 186 184-190 10/12
12.00 1:19:58 3:10 6:21 174 170-179 1104 186 184-190 1/19
12.50 1:23:09 3:10 6:21 176 173-184 1117 187 182-190 3/21
13.00 1:34:37 11:28 +8:15 22:56 165 107-182 3785 187 184-196 7/11
13.50 1:37:50 3:13 6:26 173 164-178 1114 187 182-192 2/7
14.00 1:40:58 3:08 6:16 172 158-182 1077 187 182-190 4/8
14.50 1:44:18 3:20 6:40 170 166-177 1135 186 182-190 8/4
15.00 1:47:30 3:12 6:25 170 167-176 1090 187 182-192 4/7
15.50 1:50:45 3:14 6:29 170 167-173 1102 186 182-188 4/9
16.00 1:53:59 3:15 6:29 172 168-177 1116 187 186-190 3/1
16.50 1:57:14 3:15 6:30 171 168-176 1110 187 184-192 2/3
17.00 2:00:32 3:18 6:36 173 169-177 1142 186 184-190 5/1
17.50 2:04:00 3:28 6:56 171 168-173 1186 187 184-190 22/0
18.00 2:07:15 3:15 6:29 172 169-175 1116 188 184-196 8/27
18.43 2:10:06 2:51 6:39 174 170-178 1158 188 184-192 6/6

Heart

170/194max
  • Show Beats/Mile

Elevation

Asc 290m, Range 83m, Flat prediction 1:58:49
Elevation Graph
Biggest Climbs (m) Min/mi
40 3.1% 6:52
27 4.0% 6:58
22 3.5% 6:38
21 2.5% 6:45
17 2.1% 6:29
16 2.2% 6:30
See your biggest climbs

Cadence

187 (196 max) Stride Length: 132cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 92.6 186 18.4 1:59:52 6:57
Walk 1.4 114 0 1:59 19:03:40
Pause 6.0 - - 8:15 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:31 6:05 54.25% More
800m 3:03 6:09 62.83% More
1km 3:51 6:12 64.99% More
Mile 6:14 6:14 68.28% More
5k 19:51 6:23 73.04% More
5 miles 32:18 6:28 73.05% More
10k 40:06 6:27 73.46% More
10 miles 1:06:41 6:40 73.02% More
Half 1:34:50 7:14 67.92% More

Predictions

Dist Time Per Mile WAVA
1M 5:28 5:28 77.92
5km 18:11 5:51 79.71
5M 30:06 6:01 78.38
10km 37:54 6:06 77.73
10M 1:02:46 6:17 77.58
Half 1:23:34 6:23 76.49
20M 2:10:52 6:33 77.40
Mara 2:54:14 6:39 77.52
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