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Sat 5th Apr 2025 at 6:36am by MartinH - MH Health & Fitness

Run > Long Run
  • breezy
  • Time
    2:39:57
  • Miles
    23.02
  • Min/mi
    6:57
  • Pacing
    95%
  • WAVA
    73.90
  • Stride(cm)
    128
  • Cals
    2514
  • Cadence
    181
  • BPM
    140
  • %MHR
    80.2
  • B/mi
    975
  • Asc(m)
    206
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

Long Run - (1m easy, 20m at 6.50-7.00 pace (MP+20secs), 2m easy)
Left hip starting to feel better but right achilles is uncomfortable.

Started with a shorter loop before heading further away from home, in case I needed to back out of the run early.

All good for the first 6 miles or so, but then coming back up towards Wigston achilles started to get uncomfortable. Was thinking of stopping when it then eased off (don't think it likes uphills).

Carried on and it felt much better for the majority of the run. I could feel it constantly, but at a very low level.

Wind was blustery and was a hinderance in certain miles. Pace was pretty consistent throughout the 20 miles with HR rising a little as the miles went on due to a little dehydration and a lot of miles from 14 being in to the wind.

The last couple of paced miles felt a bit tougher after heading away from Mill Lane and over Tesco bridge, but apart from that, it felt very controlled and comfortable throughout.

Gels at 30, 60 (caff), 1:30, 1:55 (caff) & 2:20

1) 1mi - 7:10(7:10/mi) 129/135bpm [924b/mi] 108cal
2) 1mi - 7:03(7:03/mi) 138/145bpm [972b/mi] 112cal
3) 1mi - 6:49(6:49/mi) 137/144bpm [934b/mi] 106cal
4) 1mi - 6:49(6:49/mi) 142/149bpm [969b/mi] 110cal
5) 1mi - 6:47(6:47/mi) 140/147bpm [949b/mi] 107cal
6) 1mi - 6:45(6:45/mi) 138/147bpm [931b/mi] 105cal
7) 1mi - 6:56(6:56/mi) 143/147bpm [993b/mi] 111cal
8) 1mi - 6:56(6:56/mi) 141/146bpm [977b/mi] 109cal
9) 1mi - 6:47(6:47/mi) 138/146bpm [935b/mi] 105cal
10) 1mi - 6:54(6:54/mi) 141/147bpm [974b/mi] 109cal
11) 1mi - 6:58(6:58/mi) 139/144bpm [967b/mi] 114cal
12) 1mi - 6:54(6:54/mi) 138/143bpm [952b/mi] 108cal
13) 1mi - 6:59(6:59/mi) 141/146bpm [985b/mi] 110cal
14) 1mi - 6:51(6:51/mi) 142/147bpm [973b/mi] 108cal
15) 1mi - 6:46(6:46/mi) 142/148bpm [960b/mi] 107cal
16) 1mi - 6:56(6:56/mi) 144/148bpm [997b/mi] 108cal
17) 1mi - 6:54(6:54/mi) 144/148bpm [993b/mi] 108cal
18) 1mi - 6:58(6:58/mi) 143/147bpm [996b/mi] 111cal
19) 1mi - 6:59(6:59/mi) 144/150bpm [1005b/mi] 107cal
20) 1mi - 6:56(6:56/mi) 146/152bpm [1012b/mi] 111cal
21) 1mi - 6:52(6:52/mi) 145/151bpm [996b/mi] 109cal
22) 1mi - 7:22(7:22/mi) 145/149bpm [1068b/mi] 116cal
23) 1mi - 7:27(7:27/mi) 142/147bpm [1058b/mi] 112cal
24) 0.02mi - 10(6:54/mi) 144/145bpm [993b/mi] 3cal
7:10 7:03 6:49 6:49 6:47 6:45 6:56 6:56 6:47 6:54 6:58 6:54 6:59 6:51 6:46 6:56 6:54 6:58 6:59 6:56 6:52 7:22 7:27 10

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.
1.00 7:09 7:09 7:09 128 93-135 916 178 174-182 19/9
2.00 14:12 7:03 7:03 138 114-145 972 180 176-184 13/23
3.00 21:01 6:49 6:49 135 111-144 921 179 176-184 11/23
4.00 27:51 6:49 6:49 141 117-148 962 181 178-196 11/11
5.00 34:37 6:47 6:47 140 134-146 949 180 174-188 10/14
6.00 41:22 6:45 6:45 137 117-147 924 180 176-194 7/27
7.00 48:18 6:56 6:56 143 140-147 993 181 178-186 16/7
8.00 55:24 7:05 +10 7:05 141 124-146 1000 180 176-188 21/3
9.00 1:02:11 6:47 6:47 138 122-145 936 182 178-186 9/16
10.00 1:09:05 6:54 6:54 140 122-147 967 183 178-194 14/16
11.00 1:16:03 6:58 6:58 139 124-144 967 181 178-198 14/14
12.00 1:22:57 6:54 6:54 138 125-142 952 181 174-208 7/20
13.00 1:29:56 6:59 6:59 141 135-146 985 181 174-190 14/15
14.00 1:36:47 6:51 6:51 142 127-147 973 181 176-194 15/11
15.00 1:43:33 6:46 6:46 141 123-148 954 182 178-194 10/14
16.00 1:50:28 6:56 6:56 143 120-147 990 182 178-192 11/11
17.00 1:57:22 6:54 6:54 144 123-148 993 183 178-190 17/15
18.00 2:04:20 6:58 6:58 142 130-147 989 181 178-190 15/14
19.00 2:11:19 6:59 6:59 144 117-149 1006 181 178-194 14/7
20.00 2:18:15 6:56 6:56 145 118-151 1005 182 178-198 15/11
21.00 2:25:07 6:52 6:52 145 118-149 996 182 178-194 15/10
22.00 2:32:29 7:22 7:22 144 133-149 1061 181 172-204 25/11
23.00 2:39:56 7:27 7:27 141 117-147 1051 179 176-188 15/15
23.02 2:40:07 11 7:24 145 144-145 1073 178 178-178 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    140 avge / 151 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    20 1.1% 7:08
    15 3.2% 7:29
    15 2.2% 7:19
    13 1.5% 7:33
    11 1.5% 7:19

  • Cadence Distribution

    181 avge / 208 max Stride Length: 128cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:34 6:18 53.09% More
    800m 3:14 6:29 60.58% More
    1km 4:04 6:33 63.12% More
    Mile 6:36 6:36 66.93% More
    5k 21:03 6:47 69.94% More
    5 miles 34:05 6:49 70.43% More
    10k 42:32 6:51 70.44% More
    10 miles 1:08:43 6:52 71.58% More
    Half 1:30:01 6:52 72.71% More
    20 miles 2:17:51 6:54 73.64% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:56 5:56 74.53
    5km 19:32 6:17 75.38
    5M 32:11 6:26 74.57
    10km 40:26 6:30 74.10
    10M 1:06:39 6:40 73.80
    Half 1:28:30 6:45 73.34
    20M 2:18:00 6:54 73.56
    Mara 3:03:14 7:00 74.04
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