Sun 21st Apr 2024 at 9:37am by Sunbed Athlete

Run > Long Run
  • drizzle
  • breezy
  • Time
    1:31:00
  • Miles
    13.09
  • Min/mi
    6:57
  • Pacing
    2.4%
  • WAVA
    73.24
  • Stride(cm)
    124
  • Cals
    1683
  • Cadence
    187
  • BPM
    193
  • %MHR
    116
  • B/mi
    1339
  • Asc(m)
    468
  • Hillscore
    36
  • Surface
    Road

Notes & Comments

After yesterday’s rest day, headed lap of Victory Park, Avenue, Brae Toll, Old Dailly, Cairnhill, past factories, under the bridge (A77), Brae Toll, Avenue, lap of Victory Park then home.

Felt ok, albeit had to stop and stretch the left leg/glute and tired towards the end 💨🌤️🌧️😎

1) 1mi - 7:02(7:02/mi) 180/188bpm [1266b/mi] 128cal 8.53/10.56mph
2) 1mi - 6:38(6:38/mi) 187/198bpm [1241b/mi] 123cal 9.04/10.02mph
3) 1mi - 6:47(6:47/mi) 189/194bpm [1282b/mi] 126cal 8.84/9.43mph
4) 1mi - 6:45(6:45/mi) 193/197bpm [1304b/mi] 126cal 8.88/9.41mph
5) 1mi - 7:00(7:00/mi) 197/214bpm [1379b/mi] 130cal 8.57/9.1mph
6) 1mi - 6:59(6:59/mi) 197/214bpm [1374b/mi] 129cal 8.6/9.64mph
7) 1mi - 7:06(7:06/mi) 200/207bpm [1420b/mi] 131cal 8.45/9.12mph
8) 1mi - 6:52(6:52/mi) 197/204bpm [1354b/mi] 127cal 8.73/9.18mph
9) 1mi - 6:57(6:57/mi) 197/203bpm [1368b/mi] 129cal 8.64/9.12mph
10) 1mi - 7:02(7:02/mi) 196/203bpm [1378b/mi] 130cal 8.53/9.52mph
11) 1mi - 7:11(7:11/mi) 193/202bpm [1388b/mi] 133cal 8.34/8.66mph
12) 1mi - 6:59(6:59/mi) 189/197bpm [1321b/mi] 130cal 8.58/9.39mph
13) 1mi - 7:03(7:03/mi) 192/200bpm [1355b/mi] 130cal 8.5/8.93mph
14) 0.09mi - 38(7:14/mi) 195/196bpm [1410b/mi] 11cal 8.3/8.39mph
7:02 6:38 6:47 6:45 7:00 6:59 7:06 6:52 6:57 7:02 7:11 6:59 7:03 38
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

3% 9% 75% 13%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 3:31 3:31 7:03 180 178-183 1268 183 116-190 0/0
1.00 13:23 9:51 +6:21 19:43 180 141-187 3549 189 184-200 5/0
1.50 16:38 3:16 6:31 184 175-190 1200 188 186-192 21/23
2.00 20:02 3:24 6:48 190 184-198 1291 188 186-192 32/18
2.50 23:31 3:29 6:57 189 186-193 1314 188 186-190 43/27
3.00 26:48 3:17 6:34 190 186-194 1247 187 184-190 21/51
3.50 30:32 3:44 +23 7:27 192 188-195 1432 187 116-192 27/25
4.00 34:37 4:05 +39 8:11 193 190-197 1578 188 184-190 33/23
4.50 38:04 3:27 6:54 197 191-212 1359 188 184-192 21/14
5.00 41:37 3:33 7:07 198 195-200 1408 186 184-188 23/10
5.50 48:15 6:37 +3:21 13:15 191 155-199 2530 186 114-194 53/64
6.00 51:56 3:41 7:22 202 194-214 1488 187 184-192 36/16
6.50 55:26 3:31 7:01 200 197-204 1404 188 186-192 27/40
7.00 59:01 3:35 7:11 200 196-206 1435 187 184-188 35/36
7.50 1:02:22 3:20 6:40 199 187-204 1328 188 184-192 24/38
8.00 1:05:54 3:32 7:04 195 186-201 1379 187 178-190 23/22
8.50 1:09:19 3:25 6:50 197 195-203 1345 188 184-190 8/27
9.00 1:12:50 3:32 7:04 198 193-202 1399 187 184-192 19/19
9.50 1:16:21 3:30 7:01 196 184-199 1374 187 184-190 17/16
10.00 1:20:32 4:11 +39 8:22 195 184-202 1632 185 116-192 34/24
10.50 1:24:10 3:38 7:15 194 181-200 1408 187 184-190 23/18
11.00 1:27:43 3:34 7:08 192 180-202 1368 187 184-190 16/15
11.50 1:31:38 3:54 +28 7:49 189 180-196 1476 187 116-192 16/48
12.00 1:35:11 3:33 7:07 189 186-192 1344 189 186-192 49/27
12.50 1:38:43 3:32 7:04 189 183-199 1334 188 186-192 17/20
13.00 1:42:15 3:32 7:04 195 188-200 1378 188 186-190 14/20
13.09 1:42:52 37 7:10 195 194-196 1399 189 188-190 2/4

Heart

193/214max
  • Show Beats/Mile

Elevation

Asc 468m, Range 82m, Flat prediction 1:29:32
Elevation Graph
Biggest Climbs (m) Min/mi
22 15.7% 8:12
21 8.6% 7:45
21 12.3% 5:55
20 12.9% 6:03
18 9.3% 8:02
18 9.5% 7:28
See your biggest climbs

Cadence

187 (200 max) Stride Length: 124cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 88.7 187 13.1 1:30:25 7:28
Walk 4.8 115 0 5:20 4:19:01
Pause 6.5 - - 7:07 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:33 6:14 54.35% More
800m 3:12 6:26 62.23% More
1km 4:01 6:28 64.36% More
Mile 6:34 6:34 66.98% More
5k 21:32 6:56 69.49% More
5 miles 35:35 7:07 68.56% More
10k 44:11 7:07 68.98% More
10 miles 1:14:17 7:26 67.87% More

Predictions

Dist Time Per Mile WAVA
1M 5:57 5:57 73.89
5km 19:49 6:23 75.52
5M 32:49 6:34 74.34
10km 41:18 6:39 73.81
10M 1:08:24 6:50 73.71
Half 1:31:04 6:57 72.70
20M 2:22:37 7:08 73.57
Mara 3:09:53 7:15 73.68
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