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Tue 18th Mar 2025 at 9:36am by Sunbed Athlete

Run > General
  • breezy
  • cold
  • Time
    30:00
  • Miles
    4.14
  • Min/mi
    7:15
  • Pacing
    94%
  • WAVA
    67.48
  • Stride(cm)
    118
  • Cals
    497
  • Cadence
    188
  • BPM
    171
  • %MHR
    102.8
  • B/mi
    1236
  • Asc(m)
    91
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

Legs a little tender, right leg more so. Had to take the small downhill sections cautiously as the right knee was discomforting.

Brae Toll and back. Apart from the fore mentioned and the stiff northernly breeze, it was a rather splendid morning 🥶💨☀️😎

1) 1mi - 7:08(7:08/mi) 163/173bpm [1162b/mi] 109cal 8.42/9.37mph
2) 1mi - 7:16(7:16/mi) 169/174bpm [1228b/mi] 118cal 8.26/8.6mph
3) 1mi - 7:03(7:03/mi) 173/182bpm [1220b/mi] 120cal 8.51/8.47mph
4) 1mi - 7:24(7:24/mi) 181/186bpm [1340b/mi] 130cal 8.1/8.41mph
5) 0.14mi - 1:09(8:25/mi) 182/186bpm [1531b/mi] 20cal 7.13/8.18mph
7:08 7:16 7:03 7:24 1:09

Map
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Multigraph

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

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 7:23 139 118-162 1026 189 186-194 0/0
0.25 1:46 50 6:44 165 159-171 1111 191 186-194 0/0
0.38 2:40 54 7:09 166 164-167 1188 188 186-190 0/0
0.50 3:34 54 7:15 166 165-168 1203 186 184-188 0/0
0.63 4:29 55 7:19 168 166-169 1229 188 186-190 0/0
0.75 5:23 54 7:12 168 166-169 1209 188 186-190 0/0
0.88 6:16 53 7:08 169 165-173 1204 189 186-196 0/0
1.00 7:09 53 7:05 168 165-171 1189 190 188-194 0/0
1.13 8:02 53 7:02 170 168-172 1195 191 190-194 0/0
1.25 8:55 53 7:08 170 169-172 1213 189 188-192 0/0
1.38 9:50 54 7:15 169 166-170 1225 187 184-190 0/0
1.50 10:46 56 7:29 169 165-173 1263 185 182-190 0/0
1.63 11:42 56 7:29 167 165-169 1249 184 184-186 0/0
1.75 12:37 55 7:21 169 168-171 1243 188 184-190 0/0
1.88 13:31 54 7:13 169 166-172 1219 188 186-190 0/0
2.00 14:25 54 7:13 169 165-174 1218 189 188-190 0/0
2.13 15:20 55 7:18 169 168-171 1234 187 184-190 0/0
2.25 16:14 54 7:11 169 165-174 1214 189 186-190 0/0
2.38 17:08 54 7:14 170 167-172 1229 187 186-188 0/0
2.50 18:02 54 7:14 173 166-176 1251 187 184-194 0/0
2.63 18:56 54 7:08 175 174-177 1249 186 182-188 82/0
2.75 19:47 51 6:44 173 172-175 1165 188 186-190 25/0
2.88 20:38 52 6:52 177 174-181 1217 190 188-192 3/4
3.00 21:28 50 6:43 179 176-182 1202 190 188-192 0/14
3.13 22:34 1:06 8:45 179 177-181 1566 188 186-192 0/64
3.25 23:30 56 7:28 180 178-182 1343 187 186-188 16/10
3.38 24:21 51 6:46 182 178-186 1232 188 186-192 10/6
3.50 25:18 57 7:37 180 179-182 1371 188 186-190 7/10
3.63 26:07 49 6:36 181 177-185 1194 189 188-192 8/1
3.75 27:02 55 7:16 180 178-182 1309 188 186-192 2/12
3.88 27:58 56 7:29 180 176-183 1348 190 188-192 0/21
4.00 28:53 55 7:16 183 179-185 1331 189 188-190 14/11
4.13 29:55 1:03 8:22 182 178-186 1524 187 184-190 12/8
4.14 30:02 7 9:00 182 181-182 1637 185 184-186 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    171 avge / 186 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    35 11.2% 7:07
    22 8.2% 7:49

  • Cadence Distribution

    188 avge / 196 max Stride Length: 118cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 188 4.1 30:01 7:15
    Still 0.1 - - 1 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:38 6:36 51.64% More
    800m 3:25 6:52 58.74% More
    1km 4:19 6:56 61.18% More
    Mile 7:03 7:03 64.48% More
    5k 22:20 7:11 67.58% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:39 6:39 68.37
    5km 22:08 7:07 68.17
    5M 36:39 7:20 67.17
    10km 46:08 7:25 66.65
    10M 1:16:24 7:38 66.12
    Half 1:41:43 7:46 65.55
    20M 2:39:17 7:58 65.51
    Mara 3:32:05 8:06 65.79
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