Thu 28th Mar 2024 at 9:27am by Sunbed Athlete

Run > Easy

breezy
cold

Follow User
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Time
30:00
Miles
4.31
Min/mi
6:58
Pacing
0%
WAVA
69.82
Stride(cm)
122
Cals
553
Cadence
189
BPM
175
%MHR
105.4
B/mi
1218
Asc(m)
155
Hillscore
10
Surface
Road

Notes & Comments

Easy paced plod out Brae Toll and back adding a lap of the houses on then home 💨🥶

Stiff northern breeze making the effort seem more and harder. Better on the way back.

Left side of the body still feels good, right side better after a very intense physio session 😩🤞

1) 1mi - 7:07(7:07/mi) 154/181bpm [1096b/mi] 114cal 8.43/10.1mph
2) 1mi - 6:59(6:59/mi) 181/199bpm [1263b/mi] 133cal 8.6/9.48mph
3) 1mi - 6:46(6:46/mi) 192/200bpm [1298b/mi] 130cal 8.87/9.23mph
4) 1mi - 6:54(6:54/mi) 188/202bpm [1298b/mi] 133cal 8.69/9.2mph
5) 0.31mi - 2:15(7:20/mi) 190/194bpm [1392b/mi] 43cal 8.19/8.85mph

7:07 6:59 6:46 6:54 2:15

Pin Map

0mi in 0

Pace

10%

75%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	55	55	7:21	121 100-138	890	181 116-192	0/0
0.25	7:19	6:23 +5:34	51:07	116 77-141	5929	191 188-196	0/0
0.38	8:15	56	7:31	144 139-151	1083	190 188-192	0/3
0.50	9:10	55	7:16	157 142-175	1142	189 188-194	2/0
0.63	10:04	55	7:19	175 173-176	1280	189 188-190	16/1
0.75	10:58	53	7:06	179 175-181	1272	191 188-196	8/1
0.88	11:50	52	6:58	177 174-180	1233	190 188-192	3/5
1.00	12:41	52	6:53	176 174-178	1210	189 178-192	8/2
1.13	13:32	50	6:40	178 177-181	1187	189 186-190	5/5
1.25	14:24	53	7:04	179 177-182	1264	190 188-194	1/15
1.38	15:22	58	7:42	180 179-182	1387	188 186-190	8/7
1.50	16:19	56	7:31	179 177-182	1346	188 186-188	15/0
1.63	18:19	2:00 +1:11	16:02	177 151-199	2837	193 188-198	6/5
1.75	19:09	50	6:37	185 182-188	1225	191 190-194	9/2
1.88	19:58	49	6:34	188 184-190	1233	190 188-192	3/0
2.00	20:50	52	6:58	188 183-193	1311	191 188-194	2/6
2.13	21:42	52	6:59	190 187-194	1326	189 186-192	5/6
2.25	22:33	51	6:48	190 188-192	1293	188 186-190	4/4
2.38	23:26	52	6:58	193 189-199	1344	189 188-190	12/9
2.50	24:18	52	6:58	193 190-196	1345	190 188-192	6/3
2.63	25:09	51	6:52	194 192-196	1331	189 186-190	4/6
2.75	25:59	50	6:38	194 190-196	1288	188 188-190	3/3
2.88	26:47	48	6:21	193 189-196	1225	188 184-190	2/6
3.00	27:36	49	6:35	185 177-192	1219	190 188-192	2/7
3.13	28:32	55	7:24	187 183-189	1383	188 186-194	3/7
3.25	29:25	53	7:04	186 184-188	1315	188 186-192	12/5
3.38	30:15	50	6:41	186 182-192	1242	189 184-192	7/6
3.50	31:06	51	6:50	186 177-191	1272	189 188-192	2/3
3.63	31:57	51	6:45	177 172-181	1196	188 186-190	2/4
3.75	32:48	51	6:46	196 186-200	1326	188 186-192	2/5
3.88	33:40	53	7:01	192 189-194	1347	188 186-190	6/7
4.00	34:31	51	6:45	194 191-198	1310	188 186-192	2/13
4.13	35:29	58	7:47	192 190-193	1495	187 184-192	20/1
4.25	36:21	51	6:52	189 185-194	1297	188 186-192	9/14
4.31	36:45	24	7:19	189 188-190	1383	189 186-192	3/5

Heart

175/200max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 155m, Range 47m, Flat prediction 28:16

Elevation Graph

Biggest Climbs (m)	Min/mi
25 9.7%	7:47
23 5.9%	7:21
19 5.6%	7:08
16 7.4%	6:39
13 5.7%	15:29
See your biggest climbs

Cadence

189 (198 max) Stride Length: 122cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	83.5	189	4.3	29:46	8:13
Walk	3.3	115	0	1:25	11:29:54
Pause	13.2	-	-	5:34	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:36	6:26	52.66%	More
800m	3:17	6:35	60.68%	More
1km	4:09	6:41	62.42%	More
Mile	6:46	6:46	65.04%	More
5k	22:33	7:15	66.38%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:23	6:23	68.87
5km	21:12	6:49	70.60
5M	35:07	7:01	69.47
10km	44:13	7:07	68.94
10M	1:13:13	7:19	68.86
Half	1:37:28	7:26	67.93
20M	2:32:38	7:38	68.74
Mara	3:23:13	7:45	68.84

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