Sun 11th Apr 2021 at 9:00am by Sunbed Athlete

Run > Long Run
  • breezy
  • cold
  • Time
    2:45:00
  • Miles
    24.05
  • Min/mi
    6:52
  • Pacing
    52%
  • WAVA
    75.40
  • Stride(cm)
    126
  • Cals
    1998
  • Cadence
    186
  • BPM
    130
  • %MHR
    78.2
  • B/mi
    891
  • Asc(m)
    1201
  • Hillscore
    88
  • Surface
    Road

Notes & Comments

Brae Toll, under the bridge (A77), past factories, Cairnhill, Garryloop, Penkill, Barr, Assel Burn, Pinmore, Ainslie Road, lap of the houses then home 🥶🌤😎

Left ankle was a little discomforting around 16-18 mile. Had to stop to stretch/wiggle it. Could still feel it but not as much for the remainder of the plod.

Split Summary
===
1) 1m - 6:33(6:33/m) 139/148bpm 106cal 9.16/10.25mph
2) 1m - 6:31(6:31/m) 121/146bpm 80cal 9.2/11.1mph
3) 1m - 6:17(6:17/m) 118/137bpm 69cal 9.54/9.81mph
4) 1m - 6:28(6:28/m) 116/127bpm 65cal 9.29/9.62mph
5) 1m - 6:49(6:49/m) 116/120bpm 65cal 8.81/9.18mph
6) 1m - 6:54(6:54/m) 122/139bpm 77cal 8.71/9.54mph
7) 1m - 6:48(6:48/m) 125/135bpm 81cal 8.81/9.89mph
8) 1m - 7:09(7:09/m) 117/134bpm 62cal 8.39/9.29mph
9) 1m - 7:15(7:15/m) 125/137bpm 84cal 8.27/9mph
10) 1m - 7:00(7:00/m) 125/157bpm 75cal 8.57/9.1mph
11) 1m - 6:43(6:43/m) 135/155bpm 98cal 8.94/9.37mph
12) 1m - 6:28(6:28/m) 139/145bpm 101cal 9.27/9.46mph
13) 1m - 6:50(6:50/m) 125/136bpm 63cal 8.79/9.71mph
14) 1m - 6:33(6:33/m) 131/137bpm 78cal 9.16/9.43mph
15) 1m - 7:09(7:09/m) 129/148bpm 75cal 8.4/9.37mph
16) 1m - 6:44(6:44/m) 127/132bpm 61cal 8.91/9.41mph
17) 1m - 7:00(7:00/m) 125/150bpm 58cal 8.58/9.54mph
18) 1m - 7:07(7:07/m) 131/152bpm 84cal 8.42/10.23mph
19) 1m - 7:04(7:04/m) 142/167bpm 104cal 8.49/10.21mph
20) 1m - 7:17(7:17/m) 151/171bpm 127cal 8.24/8.91mph
21) 1m - 7:07(7:07/m) 146/153bpm 117cal 8.44/9.1mph
22) 1m - 6:54(6:54/m) 139/155bpm 85cal 8.69/9.1mph
23) 1m - 6:46(6:46/m) 137/153bpm 74cal 8.87/9.08mph
24) 1m - 7:12(7:12/m) 144/155bpm 104cal 8.33/9.06mph
25) 0.05m - 23(7:56/m) 141/143bpm 5cal 7.57/7.53mph
6:33 6:31 6:17 6:28 6:49 6:54 6:48 7:09 7:15 7:00 6:43 6:28 6:50 6:33 7:09 6:44 7:00 7:07 7:04 7:17 7:07 6:54 6:46 7:12 23
Pin Map
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0mi in 0

Pace

3% 10% 58% 29%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 6:36 6:36 6:36 137 91-147 904 186 182-198 0/0
2.00 14:03 7:27 +57 7:27 119 90-146 886 188 184-194 238/206
3.00 20:20 6:18 6:18 118 109-135 743 187 184-190 50/79
4.00 26:48 6:28 6:28 116 103-126 749 187 184-190 56/50
5.00 33:37 6:49 6:49 116 105-119 790 186 182-190 55/38
6.00 40:30 6:54 6:54 122 113-139 841 186 184-188 84/48
7.00 48:16 7:45 +57 7:45 124 100-135 962 186 184-192 48/73
8.00 55:25 7:09 7:09 117 93-134 837 186 182-190 108/43
9.00 1:02:40 7:15 7:15 126 117-137 914 185 182-190 79/12
10.00 1:09:40 7:00 7:00 126 116-157 881 186 184-190 64/21
11.00 1:16:23 6:43 6:43 136 130-155 913 186 182-190 22/41
12.00 1:22:51 6:28 6:28 139 126-145 899 184 172-190 11/78
13.00 1:30:49 7:58 +1:08 7:58 124 92-136 987 185 182-192 78/98
14.00 1:37:22 6:33 6:33 131 126-137 858 185 182-188 57/82
15.00 1:44:31 7:09 7:09 129 116-147 923 184 182-192 91/56
16.00 1:51:14 6:43 6:43 127 120-131 854 185 182-190 48/66
17.00 1:59:41 8:27 +1:28 8:27 126 103-150 1065 186 116-196 24/29
18.00 2:10:53 11:11 +4:04 11:11 131 85-151 1465 184 94-200 48/83
19.00 2:17:57 7:05 7:05 140 93-167 991 189 184-196 106/67
20.00 2:25:13 7:16 7:16 151 139-171 1097 186 184-188 92/50
21.00 2:32:20 7:07 7:07 146 138-153 1039 185 182-188 69/81
22.00 2:39:15 6:54 6:54 138 115-154 953 185 182-190 28/49
23.00 2:46:00 6:46 6:46 137 117-153 927 184 182-188 21/100
24.00 2:53:13 7:12 7:12 144 133-155 1037 185 182-188 56/56
24.05 2:53:35 22 7:57 141 140-142 1121 184 184-186 0/5

Heart

130/171max
  • Show Beats/Mile

Elevation

Asc 1201m, Range 304m, Flat prediction 2:40:32
Elevation Graph
Biggest Climbs (m) Min/mi
114 3.3% 7:08
49 8.1% 6:34
40 16.7% 8:12
39 7.2% 7:33
37 18.7% 6:56
31 13.4% 7:35
See your biggest climbs

Cadence

186 (200 max) Stride Length: 126cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 95.0 185 24 2:44:47 7:01
Walk 2.7 107 0 4:48 21:02:53
Still 0.0 - - 4 -
Pause 2.2 - - 3:56 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:30 6:01 55.24% More
800m 3:04 6:10 63.19% More
1km 3:51 6:12 65.53% More
Mile 6:16 6:16 68.59% More
5k 20:08 6:29 72.58% More
5 miles 33:29 6:42 71.06% More
10k 41:50 6:44 71.03% More
10 miles 1:08:45 6:53 71.43% More
Half 1:30:46 6:56 71.59% More
20 miles 2:25:04 7:15 70.43% More

Predictions

Dist Time Per Mile WAVA
1M 5:40 5:40 75.76
5km 18:51 6:04 77.50
5M 31:13 6:15 76.21
10km 39:18 6:19 75.60
10M 1:05:05 6:31 75.45
Half 1:26:39 6:37 74.41
20M 2:15:42 6:47 75.30
Mara 3:00:41 6:54 75.41
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