Sun 27th Dec 2020 at 10:00am by Sunbed Athlete

Run > Long Run
  • hail
  • windy
  • v cold
  • Time
    2:04:00
  • Miles
    18.06
  • Min/mi
    6:52
  • Pacing
    75%
  • WAVA
    73.83
  • Stride(cm)
    127
  • Cals
    2173
  • Cadence
    184
  • BPM
    179
  • %MHR
    107.6
  • B/mi
    1226
  • Asc(m)
    299
  • Hillscore
    17
  • Surface
    Road

Notes & Comments

Brae Toll, Old Dailly, Dailly, round the village, past factories, under the bridge (A77), Brae Toll, lap of Victory Park, lap of the houses then home.

Last long plod for the year ☺️

Split Summary
===
1) 1m - 6:22(6:22/m) 142/165bpm 84cal 9.43/9.85mph
2) 1m - 6:34(6:34/m) 169/180bpm 109cal 9.15/9.62mph
3) 1m - 6:38(6:38/m) 172/178bpm 115cal 9.06/9.58mph
4) 1m - 6:47(6:47/m) 175/184bpm 121cal 8.85/9.37mph
5) 1m - 6:59(6:59/m) 178/186bpm 124cal 8.58/9.25mph
6) 1m - 6:35(6:35/m) 180/184bpm 118cal 9.1/9.64mph
7) 1m - 6:31(6:31/m) 182/201bpm 116cal 9.21/9.98mph
8) 1m - 6:38(6:38/m) 187/198bpm 119cal 9.05/9.54mph
9) 1m - 7:11(7:11/m) 185/192bpm 127cal 8.36/9.79mph
10) 1m - 7:09(7:09/m) 185/189bpm 127cal 8.4/8.66mph
11) 1m - 6:52(6:52/m) 186/191bpm 123cal 8.75/9.41mph
12) 1m - 6:59(6:59/m) 186/190bpm 125cal 8.59/9.1mph
13) 1m - 7:01(7:01/m) 186/191bpm 126cal 8.55/9.14mph
14) 1m - 7:07(7:07/m) 186/190bpm 127cal 8.44/8.68mph
15) 1m - 7:03(7:03/m) 186/189bpm 126cal 8.52/9.04mph
16) 1m - 7:06(7:06/m) 182/189bpm 127cal 8.45/9.33mph
17) 1m - 7:09(7:09/m) 180/186bpm 128cal 8.4/9.2mph
18) 1m - 6:58(6:58/m) 178/182bpm 124cal 8.62/8.83mph
19) 0.06m - 26(7:19/m) 178/180bpm 7cal 8.21/8.89mph
6:22 6:34 6:38 6:47 6:59 6:35 6:31 6:38 7:11 7:09 6:52 6:59 7:01 7:07 7:03 7:06 7:09 6:58 26
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

1% 10% 64% 24% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 3:14 3:14 6:27 134 94-146 864 182 112-190 21/11
1.00 6:23 3:09 6:18 149 141-165 939 186 182-190 16/6
1.50 9:38 3:15 6:31 168 162-180 1095 186 174-192 17/9
2.00 12:56 3:18 6:36 171 169-174 1128 184 120-190 14/11
2.50 16:11 3:15 6:31 171 160-177 1113 185 182-190 5/10
3.00 19:33 3:22 6:44 174 171-177 1172 185 182-186 4/18
3.50 22:57 3:23 6:47 174 170-177 1180 185 182-190 6/13
4.00 26:20 3:23 6:46 176 172-183 1191 184 182-186 5/11
4.50 30:55 4:35 +59 9:10 176 155-184 1615 185 180-190 0/14
5.00 34:20 3:25 6:51 180 174-184 1232 187 184-190 3/4
5.50 37:43 3:22 6:45 179 175-182 1207 186 182-190 8/8
6.00 40:55 3:12 6:24 181 178-184 1158 187 184-192 21/0
6.50 44:09 3:15 6:29 180 177-183 1167 186 182-190 6/9
7.00 47:25 3:16 6:31 186 177-201 1213 185 182-190 16/5
7.50 50:34 3:10 6:19 187 183-197 1182 185 182-188 8/5
8.00 54:03 3:28 6:57 188 185-191 1306 185 182-188 19/3
8.50 58:51 4:48 +1:09 9:37 182 159-192 1749 182 96-190 8/8
9.00 1:02:23 3:32 7:04 187 183-189 1323 184 182-188 3/20
9.50 1:07:04 4:41 +1:08 9:21 181 152-188 1693 186 182-190 1/11
10.00 1:10:39 3:35 7:10 186 183-188 1333 185 182-188 14/5
10.50 1:14:11 3:32 7:03 186 181-189 1312 184 182-190 0/22
11.00 1:17:30 3:19 6:39 186 183-189 1236 185 184-186 3/15
11.50 1:21:09 3:39 7:18 186 183-189 1358 183 180-186 9/7
12.00 1:24:29 3:20 6:40 185 182-190 1232 184 182-186 0/14
12.50 1:27:57 3:28 6:56 186 182-191 1289 185 182-188 7/1
13.00 1:31:30 3:33 7:06 185 181-188 1314 184 182-188 5/7
13.50 1:35:06 3:36 7:12 186 183-190 1338 184 182-186 4/5
14.00 1:38:36 3:31 7:02 186 183-190 1307 185 182-190 11/2
14.50 1:42:00 3:23 6:47 186 184-188 1262 185 182-186 15/1
15.00 1:45:40 3:40 7:19 186 182-189 1362 184 182-188 7/4
15.50 1:49:24 3:44 7:29 182 172-187 1362 184 178-186 0/23
16.00 1:52:46 3:22 6:44 181 175-186 1218 183 180-188 2/3
16.50 1:56:19 3:33 7:07 181 178-183 1288 184 180-186 9/0
17.00 1:59:53 3:34 7:08 179 176-182 1278 184 182-188 2/4
17.50 2:03:23 3:30 6:59 177 174-179 1236 184 180-186 0/10
18.00 2:06:51 3:28 6:56 178 174-182 1234 184 180-188 8/1
18.06 2:07:17 26 7:29 179 176-180 1338 184 182-184 0/0

Heart

179/201max
  • Show Beats/Mile

Elevation

Asc 299m, Range 77m, Flat prediction 2:05:13
Elevation Graph
Biggest Climbs (m) Min/mi
27 1.9% 6:31
24 1.6% 6:55
21 3.1% 6:36
21 3.1% 6:34
20 8.9% 6:27
19 2.4% 6:36
See your biggest climbs

Cadence

184 (192 max) Stride Length: 127cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 97.3 184 18 2:03:48 7:03
Walk 0.2 107 0 12 10:14
Still 0.0 - - 1 -
Pause 2.5 - - 3:16 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:25 5:43 58.15% More
800m 3:01 6:03 64.38% More
1km 3:48 6:07 66.54% More
Mile 6:13 6:13 69.00% More
5k 20:11 6:30 72.39% More
5 miles 34:15 6:51 69.46% More
10k 42:11 6:47 70.43% More
10 miles 1:10:34 7:03 69.59% More
Half 1:32:05 7:02 70.56% More

Predictions

Dist Time Per Mile WAVA
1M 5:46 5:46 74.44
5km 19:12 6:11 76.09
5M 31:47 6:21 74.85
10km 40:01 6:26 74.24
10M 1:06:16 6:38 74.11
Half 1:28:14 6:44 73.08
20M 2:18:10 6:55 73.95
Mara 3:03:57 7:01 74.07
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