Tue 26th Mar 2024 at 9:36am by Sunbed Athlete

Run > Easy

breezy
cold

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Time
40:00
Miles
5.64
Min/mi
7:06
Pacing
79%
WAVA
69.05
Stride(cm)
119
Cals
439
Cadence
191
BPM
127
%MHR
76.4
B/mi
900
Asc(m)
266
Hillscore
7
Surface
Road

Notes & Comments

2 comments

Prom, round boatyard, golf course, about turned at Girvan Mains, golf course, Henrietta St then home 💨🥶
Right calf went tight just before the turning point ☹️ so eased off even more as I was beginning to hobble. Cut the return part short just to get back home without even more damage.

Left achilles and glute still a little tender but now it’s the right side causing issues. The old body still not ready for anything substantial 😩

1) 1mi - 6:52(6:52/mi) 138/148bpm [921b/mi] 87cal 8.99/10.81mph
2) 1mi - 6:55(6:55/mi) 127/144bpm [879b/mi] 77cal 8.66/9.31mph
3) 1mi - 6:57(6:57/mi) 123/130bpm [855b/mi] 72cal 8.63/10.08mph
4) 1mi - 7:03(7:03/mi) 124/132bpm [873b/mi] 71cal 8.52/9.6mph
5) 1mi - 7:19(7:19/mi) 127/137bpm [950b/mi] 79cal 8.02/8.31mph
6) 0.64mi - 4:57(7:38/mi) 129/142bpm [984b/mi] 53cal 7.86/8.45mph

6:52 6:55 6:57 7:03 7:19 4:57

	Velociraptor Bodies, who'd have them? Hope the niggles take themselves off somewhere else.
	Sunbed Athlete Exactly my thoughts also! Hope to see physio (tomorrow) as it’s just feels like a tweak. Half an hours pain to look forward too 🤬😂

Pin Map

0mi in 0

Pace

11%

74%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:38	1:38	6:32	121 64-148	790	192 188-200	0/0
0.50	3:19	1:41	6:44	142 140-143	955	190 188-192	0/0
0.75	4:59	1:40	6:41	143 141-147	956	192 190-196	0/0
1.00	6:40	1:41	6:45	142 136-148	958	192 190-194	0/0
1.25	8:22	1:42	6:48	140 137-144	951	192 190-194	0/0
1.50	10:15	1:52 +8	7:29	117 95-141	875	192 190-194	5/25
1.75	11:56	1:42	6:46	122 107-126	826	192 190-194	31/3
2.00	13:44	1:47	7:10	125 122-127	895	191 188-194	21/17
2.25	15:26	1:42	6:49	124 120-127	845	191 188-192	18/26
2.50	17:13	1:47	7:09	124 121-127	886	191 188-192	15/29
2.75	19:00	1:47	7:07	124 120-129	883	191 186-198	40/30
3.00	21:48	2:49 +1:07	11:15	121 114-128	1361	190 116-202	41/24
3.25	23:32	1:44	6:56	123 121-126	853	192 190-194	20/36
3.50	25:59	2:27 +43	9:48	122 107-131	1195	191 116-198	11/9
3.75	27:44	1:45	7:00	124 122-128	868	195 194-196	7/12
4.00	29:34	1:50	7:19	127 121-131	928	193 192-196	9/17
4.25	31:31	1:57	7:47	125 119-129	972	192 190-194	14/6
4.50	33:22	1:51	7:24	124 118-130	917	192 190-194	11/12
4.75	35:14	1:52	7:28	129 125-137	963	191 186-194	16/25
5.00	37:03	1:49	7:17	132 130-136	962	191 190-192	17/2
5.25	39:02	2:00 +9	7:59	132 128-135	1053	191 188-194	15/13
5.50	40:59	1:57 +4	7:47	123 119-133	958	191 190-194	13/12
5.64	42:12	1:13	8:23	135 126-142	1131	190 186-192	19/12

Heart

127/148max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 266m, Range 52m, Flat prediction 40:08

Elevation Graph

Biggest Climbs (m)	Min/mi
25 6.3%	7:14
18 2.3%	7:01
15 5.8%	6:43
12 9.2%	6:34
See your biggest climbs

Cadence

191 (202 max) Stride Length: 119cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.0	191	5.6	40:03	7:15
Walk	2.8	112	0	1:13	24:22:29
Still	0.1	-	-	3	-
Pause	2.1	-	-	53	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:31	6:06	55.54%	More
800m	3:11	6:25	62.36%	More
1km	4:00	6:27	64.60%	More
Mile	6:34	6:34	66.99%	More
5k	22:26	7:13	66.71%	More
5 miles	36:56	7:23	66.06%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:24	6:24	68.69
5km	21:16	6:51	70.37
5M	35:12	7:02	69.31
10km	44:20	7:08	68.76
10M	1:13:24	7:20	68.69
Half	1:37:44	7:28	67.75
20M	2:33:02	7:39	68.56
Mara	3:23:45	7:47	68.66

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