Thu 7th Jan 2021 at 6:00pm by Sunbed Athlete

Run > General

breezy
v cold

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Time
1:15:00
Miles
11.11
Min/mi
6:45
Pacing
25%
WAVA
73.11
Stride(cm)
128
Cals
934
Cadence
186
BPM
133
%MHR
80.1
B/mi
898
Asc(m)
135
Hillscore
5
Surface
Road

Notes & Comments

Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back way I came adding Ainslie Road and a lap of the houses on.

Back to night time plodding. Started a new job, full time hours (47.5 per week) at a Precast site 9 miles south of the town.

In lighter nights I could plod home. Will see as road is a little busy.

Split Summary
===
1) 1m - 6:34(6:34/m) 110/136bpm 64cal 9.14/10.81mph
2) 1m - 6:34(6:34/m) 123/132bpm 78cal 9.14/9.56mph
3) 1m - 6:42(6:42/m) 125/133bpm 79cal 8.96/9.35mph
4) 1m - 6:36(6:36/m) 133/145bpm 86cal 9.1/9.41mph
5) 1m - 6:54(6:54/m) 146/158bpm 102cal 8.69/9.14mph
6) 1m - 6:33(6:33/m) 149/154bpm 98cal 9.15/9.56mph
7) 1m - 6:55(6:55/m) 141/154bpm 96cal 8.67/9.16mph
8) 1m - 6:45(6:45/m) 137/144bpm 87cal 8.89/10.46mph
9) 1m - 6:59(6:59/m) 135/142bpm 81cal 8.59/9.39mph
10) 1m - 7:01(7:01/m) 134/141bpm 78cal 8.55/10.04mph
11) 1m - 6:42(6:42/m) 136/141bpm 77cal 8.94/9.87mph
12) 0.11m - 45(6:57/m) 137/139bpm 8cal 8.63/8.87mph

6:34 6:34 6:42 6:36 6:54 6:33 6:55 6:45 6:59 7:01 6:42 45

Pin Map

0mi in 0

Pace

63%

30%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	3:11	3:11	6:22	93 60-112	593	186 174-198	1/18
1.00	6:34	3:22	6:45	126 113-136	850	186 182-190	1/22
1.50	9:51	3:17	6:34	122 116-129	802	188 184-198	2/3
2.00	13:08	3:17	6:35	123 118-132	809	187 184-190	2/2
2.50	16:34	3:25	6:51	124 117-129	849	188 184-194	2/3
3.00	19:50	3:16	6:33	126 121-133	824	188 186-192	9/6
3.50	23:10	3:20	6:40	132 123-144	879	187 184-190	5/4
4.00	26:25	3:16	6:31	133 129-139	868	188 184-194	5/8
4.50	29:54	3:29	6:57	144 134-157	1002	187 184-192	10/3
5.00	33:20	3:25	6:51	147 140-151	1007	185 170-188	8/9
5.50	36:33	3:14	6:27	149 144-153	961	186 184-192	9/6
6.00	39:53	3:20	6:40	148 137-153	986	186 184-192	2/9
6.50	43:17	3:25	6:49	141 136-149	961	185 182-188	5/8
7.00	47:24	4:06 +36	8:13	140 124-154	1150	187 132-198	7/5
7.50	50:49	3:26	6:51	137 131-144	939	186 184-190	3/5
8.00	59:15	8:26 +5:07	16:52	138 134-141	2327	188 182-196	3/1
8.50	1:02:44	3:29	6:58	134 132-136	933	189 186-194	1/3
9.00	1:06:46	4:02 +32	8:03	135 126-141	1087	185 116-198	9/1
9.50	1:11:23	4:37 +58	9:14	133 118-141	1227	185 116-196	19/0
10.00	1:14:45	3:22	6:44	135 133-139	908	187 182-190	11/23
10.50	1:18:01	3:17	6:33	136 133-141	892	187 174-192	0/14
11.00	1:21:28	3:27	6:54	135 130-139	932	187 184-190	12/1
11.11	1:22:14	46	7:03	137 135-139	966	186 184-188	0/2

Heart

133/157max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 135m, Range 43m, Flat prediction 1:13:29

Elevation Graph

Biggest Climbs (m)	Min/mi
40 4.4%	9:02
11 1.5%	6:56
See your biggest climbs

Cadence

186 (198 max) Stride Length: 128cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	91.6	187	11.1	1:14:54	7:13
Walk	2.4	120	0	2:05	2:38:18
Pause	6.0	-	-	5:15	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:30	6:04	54.82%	More
800m	3:05	6:11	63.00%	More
1km	3:54	6:17	64.70%	More
Mile	6:28	6:28	66.42%	More
5k	20:26	6:35	71.49%	More
5 miles	33:14	6:39	71.59%	More
10k	41:14	6:38	72.04%	More
10 miles	1:14:39	7:28	65.78%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:51	5:51	73.38
5km	19:26	6:15	75.17
5M	32:10	6:26	73.96
10km	40:31	6:31	73.33
10M	1:07:05	6:43	73.20
Half	1:29:19	6:49	72.19
20M	2:19:52	7:00	73.05
Mara	3:06:13	7:06	73.16

Fetch Miles

6:33	Girvan Prom

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