Sun 29th Mar 2020 at 11:00am by Sunbed Athlete
Run > Long Run
- breezy
- cold
- Follow User
- 0 👍
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Time
2:06:00
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Miles 18.54
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Min/mi 6:48
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Pacing
77%
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WAVA
74.09
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Stride(cm)
128
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Cals
2586
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Cadence
185
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BPM
173
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%MHR
104
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B/mi 1173
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Asc(m)
347
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Hillscore
21
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Surface
Road
Notes & Comments
2 comments
Mill Road, Prom, round boatyard, golf course, past factories, Dailly, round the village, Old Dailly, Brae Toll and home. A tad tender, body aches from first shift in new temporary work. Didn’t know I had muscles 💪😂
Quite a persistent northerly breeze to contend with for the first 11 mile 💨🌤😎🏃♀️
Split Summary
===
1) 1m - 7:00(7:00/m) 152/174bpm 118cal 8.57/9.6mph
2) 1m - 6:36(6:36/m) 166/180bpm 127cal 9.08/10.31mph
3) 1m - 6:55(6:55/m) 174/183bpm 143cal 8.68/8.87mph
4) 1m - 6:44(6:44/m) 179/185bpm 141cal 8.91/9.33mph
5) 1m - 6:49(6:49/m) 179/185bpm 144cal 8.8/9.02mph
6) 1m - 6:52(6:52/m) 178/186bpm 144cal 8.73/9.83mph
7) 1m - 7:05(7:05/m) 177/184bpm 150cal 8.47/9.02mph
8) 1m - 6:57(6:57/m) 177/182bpm 147cal 8.64/9.41mph
9) 1m - 6:35(6:35/m) 173/181bpm 137cal 9.12/10.25mph
10) 1m - 6:35(6:35/m) 176/180bpm 139cal 9.11/9.64mph
11) 1m - 6:42(6:42/m) 174/180bpm 139cal 8.96/9.77mph
12) 1m - 6:55(6:55/m) 173/179bpm 143cal 8.67/10.18mph
13) 1m - 6:46(6:46/m) 174/184bpm 139cal 8.86/10.1mph
14) 1m - 6:33(6:33/m) 176/182bpm 138cal 9.17/9.77mph
15) 1m - 6:33(6:33/m) 175/182bpm 136cal 9.16/9.83mph
16) 1m - 6:47(6:47/m) 172/178bpm 137cal 8.85/9.37mph
17) 1m - 6:56(6:56/m) 173/178bpm 142cal 8.66/8.87mph
18) 1m - 6:48(6:48/m) 174/179bpm 141cal 8.83/9.12mph
19) 0.54m - 3:54(7:08/m) 174/178bpm 81cal 8.4/9.14mph
Quite a persistent northerly breeze to contend with for the first 11 mile 💨🌤😎🏃♀️
Split Summary
===
1) 1m - 7:00(7:00/m) 152/174bpm 118cal 8.57/9.6mph
2) 1m - 6:36(6:36/m) 166/180bpm 127cal 9.08/10.31mph
3) 1m - 6:55(6:55/m) 174/183bpm 143cal 8.68/8.87mph
4) 1m - 6:44(6:44/m) 179/185bpm 141cal 8.91/9.33mph
5) 1m - 6:49(6:49/m) 179/185bpm 144cal 8.8/9.02mph
6) 1m - 6:52(6:52/m) 178/186bpm 144cal 8.73/9.83mph
7) 1m - 7:05(7:05/m) 177/184bpm 150cal 8.47/9.02mph
8) 1m - 6:57(6:57/m) 177/182bpm 147cal 8.64/9.41mph
9) 1m - 6:35(6:35/m) 173/181bpm 137cal 9.12/10.25mph
10) 1m - 6:35(6:35/m) 176/180bpm 139cal 9.11/9.64mph
11) 1m - 6:42(6:42/m) 174/180bpm 139cal 8.96/9.77mph
12) 1m - 6:55(6:55/m) 173/179bpm 143cal 8.67/10.18mph
13) 1m - 6:46(6:46/m) 174/184bpm 139cal 8.86/10.1mph
14) 1m - 6:33(6:33/m) 176/182bpm 138cal 9.17/9.77mph
15) 1m - 6:33(6:33/m) 175/182bpm 136cal 9.16/9.83mph
16) 1m - 6:47(6:47/m) 172/178bpm 137cal 8.85/9.37mph
17) 1m - 6:56(6:56/m) 173/178bpm 142cal 8.66/8.87mph
18) 1m - 6:48(6:48/m) 174/179bpm 141cal 8.83/9.12mph
19) 0.54m - 3:54(7:08/m) 174/178bpm 81cal 8.4/9.14mph
7:00 6:36 6:55 6:44 6:49 6:52 7:05 6:57 6:35 6:35 6:42 6:55 6:46 6:33 6:33 6:47 6:56 6:48 3:54
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 | 3:24 | 3:24 | 6:48 | 137 100-161 | 932 | 184 122-192 | 5/7 |
1.00 | 6:59 | 3:35 | 7:10 | 164 157-174 | 1177 | 184 180-190 | 28/4 |
1.50 | 10:50 | 3:51 +39 | 7:41 | 165 150-180 | 1268 | 187 184-192 | 0/22 |
2.00 | 14:16 | 3:26 | 6:52 | 168 164-174 | 1153 | 186 182-190 | 1/8 |
2.50 | 17:45 | 3:29 | 6:59 | 173 167-180 | 1207 | 186 182-188 | 2/2 |
3.00 | 21:10 | 3:25 | 6:51 | 175 167-182 | 1198 | 186 182-190 | 1/4 |
3.50 | 24:31 | 3:20 | 6:41 | 180 176-184 | 1202 | 187 184-190 | 9/1 |
4.00 | 27:55 | 3:24 | 6:48 | 177 164-184 | 1203 | 186 180-192 | 5/5 |
4.50 | 31:20 | 3:25 | 6:51 | 177 171-182 | 1212 | 186 166-192 | 4/7 |
5.00 | 34:43 | 3:22 | 6:45 | 180 171-184 | 1215 | 186 182-190 | 9/3 |
5.50 | 38:10 | 3:28 | 6:55 | 182 177-185 | 1260 | 186 184-188 | 7/4 |
6.00 | 42:29 | 4:18 +53 | 8:37 | 174 151-184 | 1499 | 185 116-192 | 13/8 |
6.50 | 46:00 | 3:31 | 7:02 | 178 174-184 | 1253 | 186 182-190 | 19/3 |
7.00 | 49:33 | 3:33 | 7:06 | 176 172-180 | 1251 | 185 182-186 | 20/1 |
7.50 | 52:57 | 3:24 | 6:48 | 177 173-182 | 1204 | 185 182-190 | 11/12 |
8.00 | 56:31 | 3:33 | 7:07 | 178 175-181 | 1266 | 185 182-188 | 20/1 |
8.50 | 1:00:52 | 4:21 +1:03 | 8:43 | 172 152-179 | 1498 | 186 184-190 | 7/9 |
9.00 | 1:04:09 | 3:17 | 6:33 | 174 165-181 | 1140 | 188 186-190 | 10/17 |
9.50 | 1:07:27 | 3:18 | 6:37 | 176 172-179 | 1164 | 187 184-190 | 10/20 |
10.00 | 1:10:44 | 3:17 | 6:34 | 176 173-180 | 1154 | 186 184-188 | 10/11 |
10.50 | 1:13:59 | 3:15 | 6:30 | 174 168-179 | 1132 | 185 182-188 | 0/23 |
11.00 | 1:17:25 | 3:26 | 6:52 | 174 168-179 | 1194 | 185 182-188 | 5/3 |
11.50 | 1:20:56 | 3:31 | 7:02 | 173 165-177 | 1217 | 184 182-188 | 19/1 |
12.00 | 1:25:15 | 4:19 +56 | 8:38 | 171 148-179 | 1477 | 184 116-188 | 13/6 |
12.50 | 1:28:40 | 3:25 | 6:50 | 173 156-183 | 1181 | 187 184-188 | 11/3 |
13.00 | 1:32:03 | 3:24 | 6:47 | 175 171-178 | 1188 | 187 184-190 | 16/4 |
13.50 | 1:35:19 | 3:15 | 6:30 | 175 171-181 | 1138 | 186 184-188 | 7/15 |
14.00 | 1:38:36 | 3:17 | 6:34 | 176 172-182 | 1157 | 186 184-190 | 6/15 |
14.50 | 1:41:51 | 3:15 | 6:30 | 176 173-181 | 1145 | 185 182-190 | 0/22 |
15.00 | 1:45:20 | 3:29 +11 | 6:57 | 173 164-180 | 1204 | 181 116-188 | 3/14 |
15.50 | 1:48:42 | 3:22 | 6:44 | 172 168-177 | 1159 | 185 182-188 | 3/5 |
16.00 | 1:52:06 | 3:24 | 6:48 | 173 169-177 | 1177 | 185 182-190 | 14/15 |
16.50 | 1:55:34 | 3:28 | 6:57 | 173 168-178 | 1201 | 185 182-188 | 14/5 |
17.00 | 1:59:02 | 3:28 | 6:55 | 172 169-178 | 1191 | 184 182-186 | 10/2 |
17.50 | 2:02:25 | 3:23 | 6:45 | 174 168-177 | 1175 | 185 182-188 | 2/19 |
18.00 | 2:05:50 | 3:25 | 6:50 | 175 170-178 | 1197 | 184 182-192 | 2/6 |
18.50 | 2:09:17 | 3:28 | 6:55 | 174 171-177 | 1204 | 184 182-188 | 6/9 |
18.54 | 2:09:43 | 26 | 9:43 | 172 170-174 | 1671 | 185 182-190 | 0/0 |
Elevation
Asc 347m,
Range 82m, Flat prediction 2:03:53
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
38 2.9% | 7:04 |
34 4.5% | 6:49 |
33 2.3% | 7:03 |
27 2.7% | 7:01 |
24 1.6% | 6:57 |
23 3.3% | 6:41 |
See your biggest climbs |
Cadence
185 (192 max)
Stride Length: 128cm
Run: 99.5%
Walk: 0.5%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:42 | 5:42 | 74.73 |
5km | 18:58 | 6:06 | 76.42 |
5M | 31:25 | 6:17 | 75.10 |
10km | 39:33 | 6:22 | 74.49 |
10M | 1:05:29 | 6:33 | 74.36 |
Half | 1:27:12 | 6:39 | 73.31 |
20M | 2:16:33 | 6:50 | 74.18 |
Mara | 3:01:47 | 6:56 | 74.30 |
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Great to see you have a new job even though just temporary.
Thanks fella. Got shifts to end of the month and will just need to await and see what this COV-19 brings in terms of normality resumes or some sort of new normal is put in place 🤷♀️ Meantime it’s good to get out the house after four months of wall staring!!