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Mon 24th Feb 2025 at 6:29am by MartinH - MH Health & Fitness

Run > Tempo

breezy

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Time
1:09:23
Miles
10.53
Min/mi
6:35
Pacing
90.3%
WAVA
74.89
Stride(cm)
135
Cals
1136
Cadence
181
BPM
143
%MHR
81.9
B/mi
945
Asc(m)
99
Hillscore
3
Surface
Road

Notes & Comments

Tempo/Marathon Pace Run - (15mins easy, 20mins at 6.00, 3mins easy, 15mins at 6.15, 15mins easy)
Slept ok. Legs feeling fairly refreshed from a shorter week and no long run last week, but also can tell I've done two strength sessions over the weekend. Weather a bit breezy but good temperature.

Warm felt easy and strides felt good and fluid. Felt like I was moving well.

First tempo mile started fast without it feeling too fast. Aim was to run around 6.05 pace or slightly faster (that was last week's pace) but for the same/similar effort. Backed off a bit halfway through the first mile as was running at 5.55 pace. However, pace didn't actually seem to drop and finished the mile in 5.55.
Second mile started a bit slower and was more consistently around 6.00 pace and that is where it finished. Legs were feeling good at this point and breathing was controlled. Felt like I still had a couple of gears if needed.
Mile 3 was a touch quicker again without really trying, although HR rose a little more. It finished in 5.57 pace. The final bits were at 6.00 pace.
Average pace for the 20 minutes was 5.58 pace. Elevation looks slightly out as was running on a loop, so while some miles may be slightly downhill, some were also net uphill due to starting at the lower part of the loop!

3mins easy felt just that. Felt recovered well within the 3 minutes.

Second block was aiming for what felt like marathon effort. Started well and was surprised when I saw I was running under 6.10 pace for what felt a comfortably steady effort. Elevation is slightly out as the start/finish of each of the first two miles of both blocks are the same places, but with different elevations.
Mile 2 was more uphill, felt the same effort as the first (which HR shows, if anything a touch lower when you factor HR lag for mile 1) and came in at 6.14 pace. The final 3mins felt the same effort again and pace was 6.11. Could have carried on much longer.
Average pace for MP 15 mins - 6.11 pace.

Really pleased with this as first time running on fresher legs for a long time and gives some confidence of a 2:45-2:50 marathon if I can keep building.

Cooldown miles mainly uphill and again felt easy effort, although due to the hill it did take a while for HR to settle to lower numbers.

Legs felt good upon finishing, albeit I can tell I have just done a hard session.

1) 1mi - 7:20(7:20/mi) 122/131bpm [894b/mi] 104cal
2) 1mi - 7:02(7:02/mi) 131/139bpm [921b/mi] 108cal
3) 0.09mi - 39(7:08/mi) 136/138bpm [971b/mi] 10cal
4) 1mi - 5:55(5:55/mi) 150/156bpm [888b/mi] 102cal
5) 1mi - 6:00(6:00/mi) 154/157bpm [925b/mi] 105cal
6) 1mi - 5:57(5:57/mi) 156/159bpm [928b/mi] 106cal
7) 0.36mi - 2:11(6:01/mi) 159/161bpm [955b/mi] 39cal
8) 0.44mi - 3:01(6:49/mi) 151/158bpm [1029b/mi] 51cal
9) 1mi - 6:09(6:09/mi) 152/155bpm [935b/mi] 106cal
10) 1mi - 6:14(6:14/mi) 153/155bpm [954b/mi] 108cal
11) 0.44mi - 2:44(6:13/mi) 151/155bpm [939b/mi] 46cal
12) 1mi - 7:18(7:18/mi) 145/154bpm [1058b/mi] 117cal
13) 1mi - 7:26(7:26/mi) 137/141bpm [1019b/mi] 113cal
14) 0.19mi - 1:25(7:23/mi) 130/136bpm [960b/mi] 21cal

7:20 7:02 39 5:55 6:00 5:57 2:11 3:01 6:09 6:14 2:44 7:18 7:26 1:25

Pace

53%

25%

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	3:40	3:40	7:20	116 79-130	852	174 170-182	12/0
1.00	7:20	3:40	7:19	124 103-131	908	177 174-188	3/5
1.50	10:49	3:29	6:58	129 123-133	899	177 172-186	4/12
2.00	14:22	3:33	7:06	130 101-139	922	176 170-184	3/11
2.50	17:23	3:02	6:03	145 134-152	878	185 172-202	6/8
3.00	20:23	3:00	6:00	151 131-156	906	185 182-188	5/5
3.50	23:25	3:01	6:02	153 151-156	924	185 182-190	4/7
4.00	26:24	2:59	5:59	152 131-156	909	186 184-190	3/7
4.50	29:23	2:59	5:58	156 154-158	932	186 184-192	4/7
5.00	32:20	2:57	5:54	155 139-159	915	186 184-190	5/6
5.50	35:20	3:00	6:00	158 155-160	948	185 176-194	6/5
6.00	38:41	3:20	6:41	150 132-155	1002	180 174-190	7/4
6.50	41:46	3:05	6:11	153 151-155	945	184 182-188	3/7
7.00	44:53	3:07	6:14	150 135-154	934	183 180-186	5/7
7.50	47:59	3:06	6:12	153 151-155	948	184 182-188	6/6
8.00	51:05	3:06	6:13	153 151-155	951	184 182-186	8/6
8.50	54:21	3:16	6:32	151 136-154	985	182 176-190	13/4
9.00	58:05	3:44	7:28	144 127-149	1074	179 176-184	14/2
9.50	1:01:41	3:36	7:13	141 132-147	1017	178 174-182	10/10
10.00	1:05:29	3:48	7:36	137 120-141	1040	178 174-182	10/2
10.50	1:09:09	3:40	7:21	133 116-139	977	177 174-186	4/10
10.53	1:09:22	13	7:21	135 133-136	993	177 176-178	0/0

Heart

143/160max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 99m, Range 33m, Flat prediction 1:08:43

Elevation Graph

Biggest Climbs (m)	Min/mi
13 1.8%	7:22
12 2.2%	7:23
See your biggest climbs

Cadence

181 (202 max) Stride Length: 135cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	181	10.5	1:09:22	6:35
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:26	5:45	58.16%	More
800m	2:55	5:52	67.05%	More
1km	3:40	5:54	70.04%	More
Mile	5:56	5:56	74.60%	More
5k	18:31	5:58	79.53%	More
5 miles	30:28	6:06	78.79%	More
10k	38:01	6:07	78.80%	More
10 miles	1:05:26	6:33	75.17%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:51	5:51	75.59
5km	19:16	6:12	76.42
5M	31:44	6:21	75.63
10km	39:53	6:25	75.13
10M	1:05:43	6:34	74.85
Half	1:27:16	6:40	74.38
20M	2:16:05	6:48	74.59
Mara	3:00:41	6:54	75.09

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