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Sat 8th Mar 2025 at 6:58am by MartinH - MH Health & Fitness

Run > Long Run

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Time
2:39:39
Miles
22.02
Min/mi
7:15
Pacing
92%
WAVA
70.56
Stride(cm)
126
Cals
2419
Cadence
176
BPM
134
%MHR
76.8
B/mi
975
Asc(m)
202
Hillscore
12
Surface
Road

Notes & Comments

Long Run - Easy Effort
Didn't sleep great as Jo was back late and then cat disturbances. Legs felt ok when starting, but still a bit tired. Weather was warmer than I thought so overheated quickly.

Aim was to keep effort easy for the whole 22 miles. Only had HR and distance on my watch, so no being guided by paces for this run.

Pretty much easy effort all the way. A couple of slight rises in effort on uphill sections, mainly between Braunstone & Western Parks and back up New Walk. Nothing major and HR/effort soon settled.

Legs felt fairly good throughout. Tired a little towards the end, but I found this a very boring ploddy run, with no change of efforts and only slight changes in pace with gradients.

Flapjack before leaving home. 5 gels at 30, 55 (OTE Caffeine), 1:20, 1:45 (SIS Beta Fuel Caffeine), 2:05 (should have been 5mins later). Hungry when finishing. 200gs of carbs or just less than 80gs per hour.

Overall, pleased to get this done as long easy runs are not my favourites.

1) 1mi - 7:08(7:08/mi) 127/134bpm [905b/mi] 106cal
2) 1mi - 6:52(6:52/mi) 129/135bpm [887b/mi] 105cal
3) 1mi - 7:11(7:11/mi) 134/142bpm [963b/mi] 112cal
4) 1mi - 7:16(7:16/mi) 135/141bpm [981b/mi] 113cal
5) 1mi - 7:11(7:11/mi) 133/138bpm [956b/mi] 110cal
6) 1mi - 7:11(7:11/mi) 133/138bpm [956b/mi] 106cal
7) 1mi - 7:11(7:11/mi) 135/138bpm [969b/mi] 108cal
8) 1mi - 7:14(7:14/mi) 138/146bpm [998b/mi] 110cal
9) 1mi - 7:16(7:16/mi) 135/140bpm [981b/mi] 111cal
10) 1mi - 7:23(7:23/mi) 135/141bpm [998b/mi] 109cal
11) 1mi - 7:18(7:18/mi) 136/142bpm [993b/mi] 107cal
12) 1mi - 7:08(7:08/mi) 130/137bpm [928b/mi] 103cal
13) 1mi - 7:06(7:06/mi) 135/140bpm [959b/mi] 111cal
14) 1mi - 7:10(7:10/mi) 137/143bpm [982b/mi] 112cal
15) 1mi - 7:20(7:20/mi) 137/143bpm [1005b/mi] 114cal
16) 1mi - 7:31(7:31/mi) 140/144bpm [1053b/mi] 112cal
17) 1mi - 7:13(7:13/mi) 138/147bpm [997b/mi] 104cal
18) 1mi - 7:13(7:13/mi) 134/141bpm [966b/mi] 113cal
19) 1mi - 7:23(7:23/mi) 138/144bpm [1018b/mi] 119cal
20) 1mi - 7:23(7:23/mi) 138/143bpm [1019b/mi] 113cal
21) 1mi - 7:29(7:29/mi) 139/144bpm [1041b/mi] 110cal
22) 1mi - 7:23(7:23/mi) 139/144bpm [1027b/mi] 109cal
23) 0.02mi - 7(6:42/mi) 119/122bpm [797b/mi] 2cal

7:08 6:52 7:11 7:16 7:11 7:11 7:11 7:14 7:16 7:23 7:18 7:08 7:06 7:10 7:20 7:31 7:13 7:13 7:23 7:23 7:29 7:23 7

Pace

23%

76%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	7:07	7:07	7:07	124 65-134	883	175 174-180	16/4
2.00	14:00	6:52	6:52	128 104-135	880	177 174-192	6/21
3.00	21:11	7:11	7:11	133 103-142	955	177 174-182	10/14
4.00	28:27	7:16	7:16	135 131-140	981	177 172-182	12/14
5.00	35:38	7:11	7:11	133 114-138	956	177 174-186	6/14
6.00	42:49	7:11	7:11	132 115-137	949	175 170-188	3/15
7.00	50:00	7:11	7:11	134 113-138	962	176 174-180	5/10
8.00	57:14	7:14	7:14	137 117-145	990	176 172-182	15/11
9.00	1:04:30	7:16	7:16	134 115-140	973	177 172-198	11/10
10.00	1:12:05	7:35 +11	7:35	134 114-140	1016	175 172-180	18/1
11.00	1:19:23	7:18	7:18	136 117-142	994	175 172-184	19/11
12.00	1:27:09	7:46 +38	7:46	129 106-137	1001	176 170-186	6/27
13.00	1:34:15	7:06	7:06	135 120-140	959	177 172-186	5/14
14.00	1:41:25	7:10	7:10	137 133-143	982	177 172-206	7/13
15.00	1:48:45	7:20	7:20	137 120-142	1005	176 172-182	18/6
16.00	1:56:16	7:31	7:31	139 116-144	1045	175 172-188	28/3
17.00	2:03:29	7:13	7:13	138 120-147	997	175 170-190	7/16
18.00	2:10:42	7:12	7:12	133 113-140	959	174 170-180	9/24
19.00	2:18:04	7:22	7:22	138 119-143	1018	176 152-182	20/12
20.00	2:25:28	7:23	7:23	138 123-143	1019	175 170-184	16/7
21.00	2:32:57	7:29	7:29	139 125-144	1041	176 168-182	20/8
22.00	2:40:20	7:24	7:24	138 121-144	1020	175 170-184	18/13
22.02	2:40:28	8	7:12	119 115-122	856	170 168-170	0/0

Heart

134/147max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 202m, Range 57m, Flat prediction 2:38:32

Elevation Graph

Biggest Climbs (m)	Min/mi
24 2.0%	7:23
17 1.2%	7:39
15 1.6%	7:26
14 2.8%	7:11
13 1.7%	7:29
12 1.8%	7:32
See your biggest climbs

Cadence

176 (206 max) Stride Length: 126cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	175	22	2:40:28	7:17
Walk	0.0	153	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:40	6:44	49.65%	More
800m	3:22	6:46	58.14%	More
1km	4:13	6:47	61.00%	More
Mile	6:52	6:52	64.42%	More
5k	21:54	7:03	67.22%	More
5 miles	35:35	7:07	67.46%	More
10k	44:20	7:08	67.58%	More
10 miles	1:12:03	7:12	68.27%	More
Half	1:34:57	7:15	68.93%	More
20 miles	2:25:27	7:16	69.79%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:13	6:13	71.13
5km	20:25	6:34	72.11
5M	33:40	6:44	71.29
10km	42:17	6:48	70.86
10M	1:09:42	6:58	70.57
Half	1:32:33	7:04	70.14
20M	2:24:19	7:13	70.34
Mara	3:11:37	7:19	70.80

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