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Sat 4th May 2024 at 10:00am by Sunbed Athlete

Run > General

breezy

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Time
21:00
Miles
3.15
Min/mi
6:40
Pacing
9.8%
WAVA
72.31
Stride(cm)
126
Cals
371
Cadence
191
BPM
170
%MHR
102.6
B/mi
1135
Asc(m)
86
Hillscore
4
Surface
Road

Notes & Comments

After Parkrun, headed along the Prom, up Mill Road then home.

Finished the week on 66.4 miles 😊

1) 1mi - 6:23(6:23/mi) 164/177bpm [1048b/mi] 105cal 9.39/10.5mph
2) 1mi - 6:48(6:48/mi) 174/185bpm [1184b/mi] 122cal 8.82/10.12mph
3) 1mi - 6:43(6:43/mi) 179/184bpm [1201b/mi] 124cal 8.94/10.6mph
4) 0.15mi - 1:06(7:22/mi) 179/185bpm [1319b/mi] 20cal 8.14/8.72mph

6:23 6:48 6:43 1:06

Pin Map

0mi in 0

Pace

47%

39%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	48	48	6:20	145 115-165	919	188 116-196	1/0
0.25	1:35	48	6:20	165 154-175	1046	193 190-194	2/1
0.38	2:24	48	6:28	164 162-167	1060	192 190-194	0/6
0.50	6:36	4:12 +3:34	33:36	153 129-166	5140	195 190-198	3/2
0.63	7:31	55	7:20	166 149-176	1217	194 192-198	4/1
0.75	8:20	49	6:33	172 167-176	1127	193 190-194	2/4
0.88	9:09	49	6:32	170 167-172	1111	192 192-194	2/4
1.00	9:57	49	6:30	170 167-173	1106	191 190-192	6/1
1.13	10:49	51	6:49	176 168-181	1200	191 188-194	5/6
1.25	11:37	49	6:29	180 177-182	1167	192 192-196	4/10
1.38	12:27	50	6:36	179 177-181	1182	192 190-192	8/4
1.50	13:17	50	6:41	175 174-177	1170	191 190-192	12/6
1.63	15:14	1:57 +1:09	15:33	169 157-176	2628	186 116-200	4/3
1.75	16:08	55	7:19	170 154-180	1244	193 190-194	5/4
1.88	17:04	56	7:26	171 169-173	1271	190 188-192	6/0
2.00	17:54	50	6:41	176 170-185	1177	191 190-194	4/2
2.13	18:45	51	6:47	181 179-184	1227	191 190-192	18/2
2.25	19:43	57	7:40	180 177-184	1380	189 186-190	1/4
2.38	20:32	50	6:39	179 175-183	1189	191 190-192	21/0
2.50	21:19	46	6:11	181 179-184	1118	192 190-202	1/7
2.63	22:16	57 +10	7:35	180 178-182	1365	192 190-198	2/14
2.75	23:06	50	6:41	175 174-177	1168	191 190-194	0/11
2.88	23:55	50	6:38	178 175-179	1180	190 190-192	3/7
3.00	24:47	52	6:54	178 175-183	1228	192 190-194	0/8
3.13	25:41	54	7:13	179 175-184	1290	190 188-192	10/7
3.15	25:53	12	8:16	177 177-178	1463	187 184-188	1/0

Heart

170/185max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 86m, Range 54m, Flat prediction 20:45

Elevation Graph

Biggest Climbs (m)	Min/mi
22 7.0%	7:25
21 8.2%	7:12
See your biggest climbs

Cadence

191 (202 max) Stride Length: 126cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	82.5	192	3.1	20:44	7:44
Walk	5.4	117	0	1:35	5:34:27
Pause	12.1	-	-	3:34	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:33	6:14	54.40%	More
800m	3:11	6:24	62.55%	More
1km	4:00	6:27	64.61%	More
Mile	6:31	6:31	67.45%	More
5k	25:32	8:13	58.62%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:13	6:13	70.72
5km	20:42	6:40	72.30
5M	34:16	6:51	71.20
10km	43:09	6:57	70.64
10M	1:11:27	7:09	70.56
Half	1:35:08	7:16	69.60
20M	2:28:58	7:27	70.43
Mara	3:18:20	7:34	70.54

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