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Thu 7th Jul 2022 at 9:06am by Sunbed Athlete

Run > General
  • breezy
  • Time
    1:02:00
  • Miles
    9.14
  • Min/mi
    6:47
  • Pacing
    28.2%
  • WAVA
    72.33
  • Stride(cm)
    126
  • Cals
    1037
  • Cadence
    189
  • BPM
    146
  • %MHR
    87.7
  • B/mi
    987
  • Asc(m)
    264
  • Hillscore
    17
  • Surface
    Road

Notes & Comments

Mill Road, Prom, round boatyard, golf course, Brae Toll, Avenue, lap of Victory Park, lap of the houses then home.

Started the plod off ok after yesterday’s rest day celebrating Sunbed Juniors graduation 👨‍🎓 📜 then just before the 3rd mile mark I hit the deck badly gashing my knee along with my nose and forehead took a fair brunt of the impact. Going by the mile splits, again looks like I was out/down for a minute!

Continuing the plod slightly slower paced.

Split Summary
===
1) 1m - 7:01(7:01/m) 147/168bpm [1032b/mi] 119cal 8.55/10.21mph
2) 1m - 7:17(7:17/m) 133/142bpm [969b/mi] 110cal 8.23/9.29mph
3) 1m - 7:35(7:35/m) 140/149bpm [1062b/mi] 121cal 7.91/10.1mph
4) 1m - 6:29(6:29/m) 143/153bpm [927b/mi] 108cal 9.26/10.12mph
5) 1m - 6:27(6:27/m) 143/150bpm [923b/mi] 106cal 9.3/10.06mph
6) 1m - 6:42(6:42/m) 146/152bpm [978b/mi] 112cal 8.96/9.43mph
7) 1m - 6:25(6:25/m) 145/156bpm [931b/mi] 102cal 9.34/9.75mph
8) 1m - 6:38(6:38/m) 145/150bpm [962b/mi] 108cal 9.04/9.85mph
9) 1m - 6:31(6:31/m) 172/193bpm [1121b/mi] 131cal 9.2/9.58mph
10) 0.14m - 54(6:31/m) 189/191bpm [1231b/mi] 20cal 9.21/9.54mph
7:01 7:17 7:35 6:29 6:27 6:42 6:25 6:38 6:31 54

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.
0.25 1:46 1:46 7:03 143 100-168 1008 186 184-190 0/0
0.50 3:58 2:13 +33 8:51 152 143-159 1345 189 186-194 0/0
0.75 5:46 1:48 7:12 152 143-163 1094 188 182-192 51/0
1.00 7:36 1:50 7:19 138 130-147 1010 189 182-190 0/4
1.25 9:30 1:54 7:35 137 131-140 1038 190 188-192 0/15
1.50 11:33 2:03 8:14 133 127-140 1094 190 188-192 0/8
1.75 13:15 1:42 6:46 138 134-141 935 190 188-192 14/16
2.00 14:53 1:38 6:31 121 94-140 788 191 188-194 8/25
2.25 16:31 1:39 6:35 140 136-145 922 189 188-192 11/2
2.50 18:14 1:43 6:50 143 138-149 978 189 186-192 8/4
2.75 21:01 2:47 +11 11:08 133 106-148 1480 186 138-196 6/10
3.00 22:39 1:38 6:31 145 139-148 946 189 188-192 7/7
3.25 24:14 1:36 6:23 148 142-153 944 187 174-190 2/4
3.50 26:12 1:57 +22 7:49 142 137-150 1111 189 182-192 5/13
3.75 28:20 2:08 +30 8:33 141 133-149 1206 190 188-192 21/9
4.00 30:01 1:41 6:43 142 133-147 954 190 176-194 15/24
4.25 32:27 2:26 +51 9:43 142 132-148 1379 186 114-194 14/9
4.50 34:03 1:37 6:26 145 143-149 933 189 188-192 3/8
4.75 35:42 1:39 6:34 142 134-149 934 189 186-192 12/7
5.00 37:19 1:38 6:31 143 141-145 932 189 186-190 20/15
5.25 38:57 1:37 6:29 146 141-151 946 188 186-194 10/9
5.50 40:35 1:38 6:32 146 142-150 954 189 186-190 10/16
5.75 42:16 1:42 6:46 145 143-150 981 187 186-188 7/10
6.00 44:01 1:45 7:01 146 143-149 1024 187 184-190 21/5
6.25 45:40 1:38 6:33 144 142-149 943 189 186-192 30/6
6.50 47:55 2:16 +38 9:03 147 140-154 1330 190 188-192 12/18
6.75 49:30 1:35 6:18 153 150-155 964 189 186-192 3/24
7.00 55:28 5:58 +4:24 23:51 134 95-156 3195 188 176-192 15/17
7.25 57:11 1:44 6:54 142 139-148 981 189 188-192 5/5
7.50 58:53 1:41 6:45 145 143-148 980 190 188-192 18/17
7.75 1:00:29 1:36 6:24 147 143-149 941 189 186-192 10/20
8.00 1:02:07 1:39 6:35 145 141-148 954 189 188-192 24/5
8.25 1:03:47 1:40 6:38 145 143-149 963 189 186-192 10/17
8.50 1:05:23 1:36 6:25 169 144-191 1084 188 176-194 2/6
8.75 1:07:02 1:38 6:34 190 188-193 1247 189 188-192 9/16
9.00 1:08:38 1:37 6:28 189 186-191 1221 189 186-192 21/14
9.14 1:09:33 55 6:31 189 186-191 1233 189 188-194 7/6

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    146 avge / 193 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    23 8.1% 6:58
    21 6.0% 6:51
    19 9.6% 6:12
    18 8.5% 6:51
    18 7.5% 6:41
    16 10.2% 6:24

  • Cadence Distribution

    189 avge / 196 max Stride Length: 126cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 89.6 188 9.1 1:01:33 7:31
    Walk 0.9 124 0 42 48:49
    Still 0.2 - - 11 -
    Pause 9.3 - - 7:07 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:32 6:09 54.40% More
    800m 3:09 6:20 62.12% More
    1km 3:56 6:20 65.36% More
    Mile 6:28 6:28 68.47% More
    5k 21:49 7:01 67.51% More
    5 miles 36:06 7:13 66.49% More
    10k 45:13 7:17 66.27% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:56 5:56 74.53
    5km 19:45 6:21 74.55
    5M 32:43 6:33 73.36
    10km 41:11 6:38 72.75
    10M 1:08:12 6:49 72.12
    Half 1:30:48 6:56 71.49
    20M 2:22:12 7:07 71.38
    Mara 3:09:19 7:14 71.67

Photos



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7:48 Girvan Prom
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