Sun 20th Nov 2022 at 4:32pm by Sunbed Athlete

Run > General
  • drizzle
  • breezy
  • cold
  • Time
    1:14:00
  • Miles
    11.12
  • Min/mi
    6:39
  • Pacing
    66%
  • WAVA
    75.50
  • Stride(cm)
    128
  • Cals
    874
  • Cadence
    189
  • BPM
    132
  • %MHR
    79.3
  • B/mi
    876
  • Asc(m)
    307
  • Hillscore
    19
  • Surface
    Road

Notes & Comments

Looked out the head torch 🔦 fit this plod however was ready for launching it as it kept slipping down from Ones napper and over Ones coupon 🤬 turns out it was the headband that was the issue 🤷‍♀️🤦‍♀️
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 🌧💨🥶

Pace was steady enough however One found Ones self flat out on the pavement again, no damage to the knees/elbows this time however going by the mile split on mile 4, it looks roughly 30-40 secs of being out of it. Nothing untoward was going through my mind at the time but still find myself lying face down on the tarmacadam 🤷‍♀️
Felt fine again once upon my feet and the remainder of the plod 🤔

Split Summary
===
1) 1m - 6:45(6:45/m) 119/139bpm [803b/mi] 73cal 8.89/10.27mph
2) 1m - 6:17(6:17/m) 126/131bpm [791b/mi] 74cal 9.55/10.42mph
3) 1m - 6:36(6:36/m) 125/132bpm [825b/mi] 74cal 9.09/9.75mph
4) 1m - 7:00(7:00/m) 129/141bpm [903b/mi] 81cal 8.57/9.96mph
5) 1m - 6:33(6:33/m) 138/153bpm [904b/mi] 86cal 9.16/9.75mph
6) 1m - 6:28(6:28/m) 138/147bpm [893b/mi] 82cal 9.28/10.27mph
7) 1m - 6:34(6:34/m) 128/133bpm [840b/mi] 66cal 9.15/9.73mph
8) 1m - 6:32(6:32/m) 132/144bpm [863b/mi] 72cal 9.17/9.62mph
9) 1m - 6:39(6:39/m) 139/155bpm [923b/mi] 84cal 9.03/9.73mph
10) 1m - 6:56(6:56/m) 140/144bpm [971b/mi] 90cal 8.65/9.29mph
11) 1m - 6:49(6:49/m) 138/152bpm [941b/mi] 83cal 8.8/9.46mph
12) 0.12m - 52(7:11/m) 134/139bpm [963b/mi] 9cal 8.35/8.66mph
6:45 6:17 6:36 7:00 6:33 6:28 6:34 6:32 6:39 6:56 6:49 52
Pin Map
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0mi in 0

Pace

5% 4% 58% 34%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 3:24 3:24 6:48 113 97-121 768 189 186-196 0/0
1.00 7:21 3:57 +36 7:53 124 113-138 978 187 116-192 0/0
1.50 11:45 4:25 +1:19 8:50 126 122-130 1113 189 114-200 40/18
2.00 15:00 3:15 6:30 125 122-131 812 190 176-202 14/36
2.50 18:41 3:41 +23 7:22 122 109-127 899 191 186-196 12/20
3.00 22:54 4:13 +56 8:25 126 121-131 1062 190 188-194 20/24
3.50 26:16 3:22 6:43 130 124-141 874 189 186-194 48/6
4.00 30:48 4:33 +53 9:05 129 120-138 1172 186 116-204 13/47
4.50 34:03 3:15 6:30 136 125-153 883 188 186-200 48/22
5.00 37:21 3:18 6:37 141 137-146 932 189 186-196 20/31
5.50 40:42 3:21 +6 6:42 142 139-146 951 190 186-194 25/14
6.00 44:29 3:47 +35 7:34 132 123-143 1000 190 116-198 18/24
6.50 47:46 3:17 6:33 128 125-133 839 189 186-192 6/16
7.00 51:22 3:36 +18 7:11 128 117-133 920 187 116-196 15/13
7.50 54:39 3:17 6:34 128 123-133 841 191 186-204 27/30
8.00 57:54 3:16 6:31 138 129-144 900 189 186-194 25/21
8.50 1:01:14 3:19 6:39 136 125-148 904 188 186-192 11/15
9.00 1:04:44 3:31 +12 7:01 143 136-155 1004 191 188-196 17/15
9.50 1:08:15 3:30 7:01 140 135-143 982 187 186-192 35/15
10.00 1:11:40 3:26 6:51 140 138-144 959 188 184-200 33/26
10.50 1:14:59 3:19 6:38 139 135-152 922 191 188-196 19/46
11.00 1:18:29 3:30 6:59 138 133-142 965 190 184-194 40/30
11.12 1:19:20 51 7:09 134 132-137 959 189 188-192 7/10

Heart

132/155max
  • Show Beats/Mile

Elevation

Asc 307m, Range 66m, Flat prediction 1:12:04
Elevation Graph
Biggest Climbs (m) Min/mi
30 6.1% 7:12
29 1.2% 7:30
25 5.6% 6:41
22 8.8% 7:05
22 9.2% 6:19
15 5.6% 6:12
See your biggest climbs

Cadence

189 (204 max) Stride Length: 128cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 93.4 189 11.1 1:13:48 7:06
Walk 0.6 115 0 31 38:56
Still 0.0 - - 1 -
Pause 5.9 - - 5:00 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:30 6:02 55.84% More
800m 3:08 6:19 62.80% More
1km 4:02 6:29 63.80% More
Mile 6:30 6:30 67.03% More
5k 20:54 6:44 71.03% More
5 miles 33:43 6:45 71.74% More
10k 42:14 6:48 71.56% More
10 miles 1:11:02 7:06 70.35% More

Predictions

Dist Time Per Mile WAVA
1M 5:46 5:46 75.63
5km 19:09 6:10 77.52
5M 31:43 6:21 76.27
10km 39:56 6:26 75.68
10M 1:06:07 6:37 75.58
Half 1:28:02 6:43 74.54
20M 2:17:52 6:54 75.42
Mara 3:03:33 7:00 75.54

Fetch Miles

7:24 Girvan Prom
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