Mon 20th Jan 2020 at 7:00am by Sunbed Athlete

Run > General

breezy
cold

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Time
1:10:00
Miles
10.22
Min/mi
6:51
Pacing
79%
WAVA
71.18
Stride(cm)
127
Cals
1194
Cadence
185
BPM
155
%MHR
93.7
B/mi
1065
Asc(m)
151
Hillscore
7
Surface
Road

Notes & Comments

Earlier than of late plod up Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back. One off to Weegieland to see a lawyer regarding the work allegation mentioned in last blog. Time to roll the sleeves up and 🥊
Still very dark. Legs a little tender from yesterday’ long effort.

Split Summary
===
1) 1m - 7:19(7:19/m) 149/157bpm 117cal 8.19/10.48mph
2) 1m - 6:56(6:56/m) 147/156bpm 110cal 8.65/9.29mph
3) 1m - 6:43(6:43/m) 150/158bpm 109cal 8.93/9.1mph
4) 1m - 6:47(6:47/m) 151/158bpm 111cal 8.84/9.23mph
5) 1m - 6:49(6:49/m) 153/160bpm 113cal 8.81/9.39mph
6) 1m - 6:36(6:36/m) 154/158bpm 110cal 9.08/9.39mph
7) 1m - 6:55(6:55/m) 152/161bpm 113cal 8.67/9.43mph
8) 1m - 6:54(6:54/m) 156/185bpm 117cal 8.7/9.25mph
9) 1m - 6:59(6:59/m) 169/180bpm 135cal 8.59/8.91mph
10) 1m - 6:30(6:30/m) 171/187bpm 128cal 9.23/9.98mph
11) 0.22m - 1:31(7:01/m) 186/189bpm 31cal 8.54/9.25mph

7:19 6:56 6:43 6:47 6:49 6:36 6:55 6:54 6:59 6:30 1:31

Pin Map

0mi in 0

Pace

74%

17%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	3:28	3:28	6:55	140 97-156	969	185 182-190	29/7
1.00	7:20	3:52	7:45	154 151-157	1193	185 182-192	0/21
1.50	10:51	3:31	7:02	148 136-156	1041	186 182-190	1/12
2.00	14:48	3:56 +32	7:53	144 136-152	1135	179 116-190	3/2
2.50	18:11	3:23	6:47	149 145-152	1010	184 182-188	1/3
3.00	21:31	3:20	6:40	150 143-158	999	185 184-188	9/2
3.50	24:50	3:19	6:39	150 143-154	997	186 182-190	2/8
4.00	28:19	3:28	6:57	152 149-157	1055	185 180-190	9/8
4.50	32:46	4:27 +1:02	8:55	153 135-160	1363	187 176-196	10/2
5.00	36:09	3:24	6:47	154 148-157	1045	185 182-188	5/9
5.50	39:26	3:16	6:33	155 152-158	1015	185 182-188	7/9
6.00	42:46	3:20	6:40	154 152-157	1026	186 184-190	9/3
6.50	46:18	3:32	7:04	155 147-160	1095	185 180-190	2/9
7.00	49:41	3:23	6:46	149 139-154	1009	186 182-190	6/8
7.50	53:08	3:27	6:54	149 146-151	1027	184 182-186	3/2
8.00	56:35	3:27	6:54	165 150-185	1139	185 182-186	2/2
8.50	1:00:03	3:29	6:57	171 163-178	1189	184 182-188	3/2
9.00	1:04:09	4:06 +35	8:11	166 154-171	1359	183 116-188	25/1
9.50	1:07:29	3:20	6:39	169 166-176	1124	187 184-200	16/11
10.00	1:10:39	3:11	6:21	173 168-187	1099	187 184-200	0/23
10.22	1:12:11	1:32	7:06	186 183-188	1319	185 182-188	6/1

Heart

155/188max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 151m, Range 43m, Flat prediction 1:09:20

Elevation Graph

Biggest Climbs (m)	Min/mi
40 3.3%	7:46
29 10.6%	6:21
See your biggest climbs

Cadence

185 (200 max) Stride Length: 127cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.8	185	10.2	1:09:52	6:57
Walk	1.8	116	0	1:17	1:22:31
Pause	1.4	-	-	1:02	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:32	6:10	53.43%	More
800m	3:06	6:14	61.99%	More
1km	3:53	6:15	64.50%	More
Mile	6:29	6:29	65.69%	More
5k	21:04	6:47	68.78%	More
5 miles	34:29	6:54	68.43%	More
10k	43:10	6:57	68.24%	More
10 miles	1:10:31	7:03	69.04%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:57	5:57	71.59
5km	19:49	6:23	73.14
5M	32:49	6:34	71.89
10km	41:18	6:39	71.33
10M	1:08:24	6:50	71.19
Half	1:31:04	6:57	70.19
20M	2:22:37	7:08	71.02
Mara	3:09:53	7:15	71.13

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