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Sat 15th Mar 2025 at 6:43am by MartinH - MH Health & Fitness

Run > Long Run

breezy
cold

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Time
1:48:21
Miles
16.02
Min/mi
6:46
Pacing
93.3%
WAVA
74.13
Stride(cm)
132
Cals
1730
Cadence
180
BPM
142
%MHR
81.2
B/mi
961
Asc(m)
149
Hillscore
9
Surface
Road

Notes & Comments

Long Run - (1m easy, 6m at 6.50, 7m at 6.30, 2m easy)

Slept well. Legs ok when starting. Cold with a cold breeze. Flapjack before starting.

First couple of miles were easy before the uphill by the cemetery. Most of the first block of pace were upper easy effort and heading in to comfortable when going uphill.

The aim for the second block was to average 6.25 pace and sit somewhere between 6.20-6.30. Had to slow a bit in mile 9 on the canal towpath due to a slower runner and then the surface and twists before Frog Island. That being 6.43 pace puts out the average.

Miles 11 & 12 a little slower as uphill coming away from the canal and up New Walk. Effort similar so fine with those.

Miles 13 & 14 were fairly comfortable and consistent with pacing, despite finishing uphill.

Overall, fairly happy with paces given the second block was mainly uphill. Could have carried on further at pace and wasn’t flagging. Legs fine afterwards.

3 x 40g gels at 4m, 8m (caffeine) & 12m.

6m at 6.50 pace
7m at 6.30 pace

1) 1mi - 7:09(7:09/mi) 130/136bpm [930b/mi] 109cal
2) 1mi - 6:47(6:47/mi) 134/145bpm [910b/mi] 107cal
3) 1mi - 7:00(7:00/mi) 138/144bpm [966b/mi] 112cal
4) 1mi - 6:51(6:51/mi) 140/148bpm [958b/mi] 110cal
5) 1mi - 6:49(6:49/mi) 140/148bpm [955b/mi] 110cal
6) 1mi - 6:54(6:54/mi) 140/145bpm [966b/mi] 108cal
7) 1mi - 6:43(6:43/mi) 144/147bpm [968b/mi] 108cal
8) 1mi - 6:27(6:27/mi) 148/154bpm [954b/mi] 106cal
9) 1mi - 6:43(6:43/mi) 146/149bpm [981b/mi] 110cal
10) 1mi - 6:27(6:27/mi) 147/150bpm [948b/mi] 108cal
11) 1mi - 6:37(6:37/mi) 149/156bpm [986b/mi] 108cal
12) 1mi - 6:34(6:34/mi) 151/158bpm [991b/mi] 110cal
13) 1mi - 6:26(6:26/mi) 146/151bpm [939b/mi] 103cal
14) 1mi - 6:26(6:26/mi) 147/153bpm [945b/mi] 103cal
15) 1mi - 7:08(7:08/mi) 146/152bpm [1040b/mi] 112cal
16) 1mi - 7:12(7:12/mi) 141/146bpm [1015b/mi] 104cal
17) 0.02mi - 8(6:38/mi) 128/134bpm [849b/mi] 2cal

7:09 6:47 7:00 6:51 6:49 6:54 6:43 6:27 6:43 6:27 6:37 6:34 6:26 6:26 7:08 7:12 8

Pace

89%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	3:41	3:41	7:22	125 89-134	922	176 174-180	14/1
1.00	7:09	3:28	6:56	133 118-136	922	179 174-186	2/4
1.50	10:29	3:20	6:40	133 116-140	887	179 176-188	4/12
2.00	13:57	3:27	6:55	134 129-145	926	178 176-196	3/10
2.50	17:27	3:30	7:00	135 117-140	945	179 178-186	3/7
3.00	20:57	3:30	7:00	140 137-144	980	180 176-190	9/7
3.50	24:25	3:28	6:57	137 120-145	951	179 176-184	4/9
4.00	27:47	3:22	6:45	141 138-148	951	181 176-190	8/5
4.50	31:08	3:21	6:41	140 134-147	936	181 176-194	2/11
5.00	34:36	3:29	6:57	139 126-143	966	178 176-186	5/6
5.50	38:03	3:27	6:53	137 116-145	943	178 174-184	2/15
6.00	41:30	3:27	6:55	142 139-145	981	178 176-186	3/5
6.50	44:53	3:23	6:45	141 120-146	953	179 176-184	2/4
7.00	48:14	3:21	6:41	145 144-146	970	181 178-188	4/5
7.50	51:33	3:19	6:38	149 144-152	988	182 178-192	10/7
8.00	54:41	3:08	6:16	145 116-154	908	181 178-186	4/11
8.50	58:01	3:21	6:42	147 141-149	984	181 178-186	3/4
9.00	1:01:24	3:22	6:45	145 136-149	979	182 178-188	4/5
9.50	1:04:37	3:13	6:26	148 146-150	952	183 180-194	5/5
10.00	1:07:51	3:14	6:27	146 126-150	943	182 180-196	4/5
10.50	1:11:09	3:18	6:36	149 147-151	984	183 176-186	13/2
11.00	1:14:28	3:19	6:37	147 117-156	974	182 180-194	13/3
11.50	1:17:49	3:21	6:42	153 149-158	1025	183 176-192	17/0
12.00	1:21:01	3:13	6:25	149 130-154	957	181 178-186	2/7
12.50	1:24:14	3:12	6:25	148 142-151	949	182 178-188	3/9
13.00	1:27:27	3:14	6:27	141 115-149	910	182 176-190	6/5
13.50	1:30:37	3:10	6:19	145 142-151	916	181 178-188	0/16
14.00	1:33:53	3:16	6:32	149 146-153	974	183 180-192	9/2
14.50	1:37:21	3:28	6:56	145 129-152	1006	179 178-184	11/1
15.00	1:41:10	3:49 +10	7:38	146 143-150	1115	178 174-184	15/4
15.50	1:44:49	3:39	7:18	142 133-146	1037	177 172-182	13/3
16.00	1:48:22	3:33	7:06	139 121-145	987	175 170-178	5/8
16.02	1:48:31	9	6:56	129 123-134	895	172 170-172	0/0

Heart

142/158max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 149m, Range 58m, Flat prediction 1:47:13

Elevation Graph

Biggest Climbs (m)	Min/mi
27 2.2%	6:42
26 1.4%	7:11
16 1.6%	7:12
14 2.7%	7:24
11 1.9%	6:42
See your biggest climbs

Cadence

180 (196 max) Stride Length: 132cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	180	16	1:48:31	6:46
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:30	6:01	55.50%	More
800m	3:05	6:12	63.49%	More
1km	3:55	6:18	65.65%	More
Mile	6:21	6:21	69.59%	More
5k	20:06	6:28	73.27%	More
5 miles	32:25	6:29	74.05%	More
10k	40:27	6:31	74.07%	More
10 miles	1:06:05	6:36	74.43%	More
Half	1:27:23	6:40	74.90%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:53	5:53	75.16
5km	19:22	6:14	76.02
5M	31:54	6:23	75.23
10km	40:05	6:27	74.75
10M	1:06:04	6:36	74.45
Half	1:27:43	6:42	74.00
20M	2:16:47	6:50	74.21
Mara	3:01:37	6:56	74.70

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