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Wed 15th May 2024 at 5:12pm by Sunbed Athlete

Run > General

warm

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Time
1:15:00
Miles
11.06
Min/mi
6:47
Pacing
67.7%
WAVA
74.71
Stride(cm)
126
Cals
972
Cadence
188
BPM
134
%MHR
80.6
B/mi
908
Asc(m)
274
Hillscore
15
Surface
Road

Notes & Comments

30 hours recovery from yesterday’s plod. Headed Mill Road, Prom, round boatyard, golf course, about turning at roundabout outside the hospital and back way I came adding a lap of the houses on then home 🌥️🥵

1) 1mi - 6:51(6:51/mi) 136/150bpm [933b/mi] 100cal 8.75/9.25mph
2) 1mi - 6:24(6:24/mi) 130/137bpm [832b/mi] 88cal 9.37/10.16mph
3) 1mi - 6:39(6:39/mi) 136/140bpm [904b/mi] 96cal 9.03/10.21mph
4) 1mi - 6:37(6:37/mi) 135/143bpm [893b/mi] 92cal 9.08/10.62mph
5) 1mi - 6:55(6:55/mi) 137/141bpm [948b/mi] 99cal 8.67/8.95mph
6) 1mi - 6:53(6:53/mi) 139/146bpm [957b/mi] 99cal 8.72/8.95mph
7) 1mi - 6:47(6:47/mi) 138/146bpm [936b/mi] 94cal 8.84/9.73mph
8) 1mi - 6:46(6:46/mi) 137/142bpm [928b/mi] 90cal 8.86/9.35mph
9) 1mi - 6:55(6:55/mi) 135/140bpm [933b/mi] 85cal 8.68/8.91mph
10) 1mi - 7:04(7:04/mi) 127/143bpm [897b/mi] 60cal 8.5/10.46mph
11) 1mi - 6:44(6:44/mi) 130/143bpm [875b/mi] 63cal 8.92/9.37mph
12) 0.06mi - 26(7:17/mi) 138/142bpm [1004b/mi] 6cal 8.25/8.62mph

6:51 6:24 6:39 6:37 6:55 6:53 6:47 6:46 6:55 7:04 6:44 26

Pin Map

0mi in 0

Pace

75%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	3:22	3:22	6:44	135 95-150	909	185 116-192	0/0
1.00	7:33	4:11 +44	8:23	134 114-145	1122	190 184-230	27/1
1.50	11:00	3:26 +15	6:52	129 123-132	887	190 176-196	24/31
2.00	14:14	3:15	6:30	132 125-135	858	190 184-194	14/25
2.50	17:47	3:32 +13	7:05	135 131-138	956	189 116-196	10/18
3.00	21:07	3:20	6:41	136 134-140	908	189 188-194	15/18
3.50	25:07	4:00 +43	8:00	134 104-143	1073	187 116-194	24/8
4.00	28:27	3:20	6:40	134 125-138	893	190 186-194	15/27
4.50	31:53	3:26	6:52	136 132-140	934	189 182-204	30/31
5.00	35:22	3:29	6:58	138 133-141	961	188 186-192	24/17
5.50	38:48	3:26	6:52	139 135-146	954	188 186-192	11/16
6.00	42:15	3:27	6:54	139 136-141	958	189 186-194	26/14
6.50	46:17	4:02 +47	8:05	136 116-144	1098	188 114-194	15/26
7.00	49:49	3:32	7:05	139 134-146	984	188 178-196	15/15
7.50	53:18	3:28	6:57	138 133-142	959	188 184-192	12/20
8.00	56:56	3:38 +20	7:16	136 120-140	988	189 188-194	24/20
8.50	1:00:23	3:27	6:55	134 131-140	927	189 188-190	31/21
9.00	1:03:50	3:27	6:54	135 132-137	932	189 186-194	19/26
9.50	1:07:20	3:29	6:58	130 123-136	907	189 186-190	26/12
10.00	1:12:19	4:59 +1:25	9:58	122 93-143	1216	188 116-196	15/5
10.50	1:15:33	3:14	6:29	128 123-134	829	191 188-200	12/36
11.00	1:19:02	3:29	6:58	133 128-143	927	189 186-192	26/20
11.06	1:19:28	26	7:27	137 136-138	1021	188 184-190	0/4

Heart

134/150max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 274m, Range 55m, Flat prediction 1:14:13

Elevation Graph

Biggest Climbs (m)	Min/mi
25 6.4%	7:01
22 5.5%	7:38
17 8.6%	6:58
16 5.1%	7:00
15 5.7%	6:58
14 5.4%	7:19
See your biggest climbs

Cadence

188 (230 max) Stride Length: 126cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.0	189	11	1:14:39	6:50
Walk	5.3	116	0	4:14	1:38:00
Pause	0.7	-	-	35	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:31	6:07	55.43%	More
800m	3:09	6:21	63.03%	More
1km	3:59	6:25	64.91%	More
Mile	6:36	6:36	66.62%	More
5k	21:32	6:56	69.51%	More
5 miles	34:37	6:55	70.47%	More
10k	43:39	7:02	69.82%	More
10 miles	1:11:21	7:08	70.67%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:52	5:52	74.93
5km	19:31	6:17	76.68
5M	32:20	6:28	75.45
10km	40:42	6:33	74.89
10M	1:07:24	6:44	74.80
Half	1:29:44	6:51	73.78
20M	2:20:32	7:02	74.66
Mara	3:07:06	7:08	74.77

Fetch Miles

6:43	Girvan Prom

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