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Sun 28th Apr 2024 at 10:42am by Sunbed Athlete

Run > Long Run
  • breezy
  • Time
    1:32:00
  • Miles
    13.40
  • Min/mi
    6:52
  • WAVA
    74.28
  • Stride(cm)
    123
  • Cals
    873
  • Cadence
    190
  • BPM
    133
  • %MHR
    79.9
  • B/mi
    910
  • Asc(m)
    419
  • Hillscore
    23
  • Surface
    Road

Notes & Comments

Bounced along ok after yesterday’s rest day albeit a day of traveling on this country’s fantastic transportation infrastructure 🚌🚂 until last two miles when the left glute, achilles started to feel uncomfortable 😣

Headed out doing a lap of Victory Park, Avenue, Brae Toll, roundabout outside the hospital, under the bridge (A77), past factories, Cairnhill, Old Dailly, Brae Toll, Avenue, lap of Victory Park then home 💨🌤️😎

1) 1mi - 6:47(6:47/mi) 128/133bpm [868b/mi] 85cal 8.85/9.66mph
2) 1mi - 6:43(6:43/mi) 140/149bpm [940b/mi] 93cal 8.93/9.2mph
3) 1mi - 6:52(6:52/mi) 147/154bpm [1010b/mi] 99cal 8.73/9.29mph
4) 1mi - 6:44(6:44/mi) 148/184bpm [996b/mi] 99cal 8.92/9.39mph
5) 1mi - 6:46(6:46/mi) 150/153bpm [1016b/mi] 99cal 8.86/9.37mph
6) 1mi - 7:04(7:04/mi) 150/158bpm [1059b/mi] 103cal 8.5/9.25mph
7) 1mi - 6:59(6:59/mi) 135/151bpm [943b/mi] 72cal 8.59/11.04mph
8) 1mi - 6:52(6:52/mi) 126/132bpm [865b/mi] 43cal 8.74/9.56mph
9) 1mi - 6:50(6:50/mi) 127/140bpm [867b/mi] 44cal 8.79/9.39mph
10) 1mi - 6:43(6:43/mi) 124/134bpm [833b/mi] 41cal 8.93/9.16mph
11) 1mi - 6:58(6:58/mi) 119/140bpm [828b/mi] 26cal 8.62/9.54mph
12) 1mi - 6:47(6:47/mi) 121/127bpm [821b/mi] 30cal 8.84/9.23mph
13) 1mi - 6:59(6:59/mi) 119/121bpm [830b/mi] 27cal 8.6/9.02mph
14) 0.4mi - 2:56(7:21/mi) 119/121bpm [875b/mi] 12cal 8.16/8.77mph
6:47 6:43 6:52 6:44 6:46 7:04 6:59 6:52 6:50 6:43 6:58 6:47 6:59 2:56

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.50 10:00 10:00 6:40 131 107-146 874 191 176-194 48/50
2.95 20:00 10:00 6:54 145 138-152 1002 190 186-194 68/53
4.42 30:00 10:00 +4 6:48 149 132-183 1014 190 184-192 48/61
5.81 40:00 10:00 +23 7:10 151 142-158 1083 189 120-194 56/47
6.30 50:00 10:00 +22:19 20:30 146 92-150 2994 190 188-194 32/6
6.31 1:00:00 10:00 19:21:09 99 99-99 114953 198 198-198 0/0
6.92 1:10:00 10:00 16:18 128 97-136 2087 193 178-198 16/22
8.35 1:20:00 10:00 6:59 125 106-135 872 191 188-194 76/82
9.81 1:30:00 10:00 +18 6:51 127 108-140 870 190 116-194 41/59
11.07 1:40:00 10:00 +1:16 7:58 119 107-140 947 189 116-196 47/33
12.53 1:50:00 10:00 6:51 120 115-126 823 190 188-194 59/76
13.40 1:56:17 6:17 7:12 119 116-121 857 191 188-198 57/50

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    133 avge / 183 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    37 9.6% 7:24
    33 4.6% 7:22
    32 4.5% 57:33
    20 3.7% 6:57
    18 8.0% 7:13
    15 6.0% 7:38

  • Cadence Distribution

    190 avge / 198 max Stride Length: 123cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 82.2 190 13.4 1:31:26 8:33
    Walk 1.2 116 0 1:44 2:19:58
    Still 0.0 - - 1 -
    Pause 16.6 - - 23:06 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:33 6:14 54.35% More
    800m 3:12 6:26 62.22% More
    1km 4:03 6:30 64.06% More
    Mile 6:34 6:34 66.94% More
    5k 20:59 6:45 71.34% More
    5 miles 33:54 6:47 71.97% More
    10k 42:56 6:54 71.01% More
    10 miles 1:31:21 9:08 55.19% More
    Half 1:53:59 8:42 58.53% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:53 5:53 74.72
    5km 19:32 6:17 76.62
    5M 32:21 6:28 75.42
    10km 40:44 6:33 74.83
    10M 1:07:28 6:45 74.73
    Half 1:29:49 6:51 73.72
    20M 2:20:39 7:02 74.59
    Mara 3:07:16 7:09 74.71
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