Mon 25th Jul 2022 at 3:47pm by Sunbed Athlete

Run > General
  • breezy
  • warm
  • Time
    1:14:00
  • Miles
    11.05
  • Min/mi
    6:42
  • Pacing
    23%
  • WAVA
    74.31
  • Stride(cm)
    128
  • Cals
    1175
  • Cadence
    187
  • BPM
    142
  • %MHR
    85.4
  • B/mi
    950
  • Asc(m)
    334
  • Hillscore
    18
  • Surface
    Road

Notes & Comments

Later plod than usual as was in at the Day Care Centre for shadow training. Was to be today and tomorrow, however been asked to come in every day this week 😊
Headed up 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 💨🌤
Legs a little heavy but thankfully not as bad feeling as I had on yesterday’s plod.

Split Summary
===
1) 1m - 6:54(6:54/m) 122/133bpm [841b/mi] 92cal 8.7/10.9mph
2) 1m - 6:25(6:25/m) 126/132bpm [807b/mi] 90cal 9.36/9.71mph
3) 1m - 6:47(6:47/m) 132/148bpm [896b/mi] 99cal 8.84/9.1mph
4) 1m - 6:36(6:36/m) 132/139bpm [872b/mi] 95cal 9.09/10.46mph
5) 1m - 6:42(6:42/m) 133/141bpm [891b/mi] 96cal 8.96/9.6mph
6) 1m - 6:37(6:37/m) 135/146bpm [893b/mi] 96cal 9.07/9.68mph
7) 1m - 6:42(6:42/m) 132/139bpm [885b/mi] 89cal 8.95/10.6mph
8) 1m - 6:36(6:36/m) 136/152bpm [898b/mi] 95cal 9.09/10.27mph
9) 1m - 6:41(6:41/m) 160/193bpm [1069b/mi] 122cal 8.98/9.25mph
10) 1m - 6:51(6:51/m) 177/202bpm [1212b/mi] 146cal 8.77/9.52mph
11) 1m - 6:49(6:49/m) 178/187bpm [1215b/mi] 148cal 8.79/9.62mph
12) 0.05m - 20(6:51/m) 178/180bpm [1219b/mi] 7cal 8.76/9.1mph
6:54 6:25 6:47 6:36 6:42 6:37 6:42 6:36 6:41 6:51 6:49 20
Pin Map
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Pace

5% 3% 65% 27%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 3:25 3:25 6:49 116 76-127 791 187 184-190 24/3
1.00 6:53 3:29 6:58 125 120-133 870 187 182-190 42/12
1.50 10:02 3:08 6:17 126 122-131 792 189 186-194 17/50
2.00 13:18 3:16 6:32 126 120-131 824 189 186-190 17/20
2.50 16:42 3:24 6:47 128 119-132 869 188 184-192 14/12
3.00 20:05 3:23 6:47 135 122-148 915 188 186-190 13/14
3.50 23:23 3:18 6:35 136 129-139 896 188 184-192 35/40
4.00 29:07 5:44 +2:26 11:28 126 78-137 1446 188 116-194 22/4
4.50 33:22 4:16 +54 8:31 130 111-140 1107 189 182-212 13/31
5.00 36:44 3:21 6:42 136 127-141 911 188 186-192 23/15
5.50 40:38 3:55 +36 7:49 134 122-146 1048 188 182-190 23/20
6.00 43:57 3:18 6:37 136 133-140 899 187 184-188 16/31
6.50 47:24 3:27 6:55 135 132-138 933 186 170-188 18/21
7.00 55:21 7:57 +4:43 15:55 128 84-138 2037 187 118-194 22/20
7.50 58:43 3:22 6:43 136 132-140 914 189 184-194 33/25
8.00 1:02:23 3:40 +25 7:20 137 127-152 1005 186 116-194 16/22
8.50 1:05:42 3:19 6:38 142 135-172 941 189 186-190 12/12
9.00 1:09:04 3:22 6:44 178 158-193 1199 188 184-194 13/15
9.50 1:13:28 4:24 +56 8:48 173 145-202 1523 186 112-192 31/8
10.00 1:16:50 3:22 6:45 179 176-186 1207 188 184-190 24/20
10.50 1:20:12 3:22 6:44 180 174-186 1211 188 186-190 6/36
11.00 1:23:40 3:28 6:55 177 173-180 1225 188 184-194 30/17
11.05 1:24:00 20 6:53 178 177-179 1225 186 186-188 1/1

Heart

142/202max
  • Show Beats/Mile

Elevation

Asc 334m, Range 60m, Flat prediction 1:13:19
Elevation Graph
Biggest Climbs (m) Min/mi
36 8.8% 7:18
20 3.8% 6:46
19 9.6% 7:25
19 8.4% 7:07
14 8.2% 8:29
14 5.9% 6:51
See your biggest climbs

Cadence

187 (212 max) Stride Length: 128cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 88.0 188 11 1:13:45 6:47
Walk 10.7 115 0 9:08 12:25:52
Still 0.1 - - 4 -
Pause 1.2 - - 1:03 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:33 6:13 53.80% More
800m 3:06 6:14 63.14% More
1km 3:53 6:15 65.50% More
Mile 6:21 6:21 68.20% More
5k 20:34 6:37 71.57% More
5 miles 36:36 7:19 65.53% More
10k 45:15 7:17 66.22% More
10 miles 1:16:40 7:40 64.61% More

Predictions

Dist Time Per Mile WAVA
1M 5:48 5:48 74.60
5km 19:17 6:12 76.37
5M 31:56 6:23 75.12
10km 40:12 6:28 74.53
10M 1:06:34 6:39 74.42
Half 1:28:38 6:46 73.38
20M 2:18:47 6:56 74.26
Mara 3:04:47 7:03 74.37

Fetch Miles

6:40 Girvan Prom
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