F'Laps - Saturday 5th July

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Fri 21st Mar 2025 at 6:14am by MartinH - MH Health & Fitness

Run > Easy

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Time
48:14
Miles
6.36
Min/mi
7:35
Pacing
94.8%
WAVA
63.59
Stride(cm)
122
Cals
706
Cadence
174
BPM
128
%MHR
73.2
B/mi
972
Asc(m)
63
Hillscore
5
Surface
Mixed

Notes & Comments

Easy Effort Run
Slept ok. Left hip a bit tight. Massage booked for this morning.

Kept effort easy throughout. Ran through and round Knighton Park and included a bit of off road as the paths were dry.

Legs a bit tired when coming back uphill to home. Normal tiredness but also hoping the massage will help to refresh legs as I've done a lot of mileage recently.

1) 1mi - 7:27(7:27/mi) 125/132bpm [932b/mi] 108cal
2) 1mi - 7:21(7:21/mi) 125/132bpm [918b/mi] 106cal
3) 1mi - 7:34(7:34/mi) 126/136bpm [953b/mi] 110cal
4) 1mi - 7:36(7:36/mi) 132/136bpm [1003b/mi] 116cal
5) 1mi - 7:39(7:39/mi) 133/138bpm [1016b/mi] 114cal
6) 1mi - 7:53(7:53/mi) 133/139bpm [1048b/mi] 115cal
7) 0.36mi - 2:45(7:41/mi) 129/135bpm [990b/mi] 37cal

7:27 7:21 7:34 7:36 7:39 7:53 2:45

Pace

57%

40%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:54	1:54	7:36	120 82-132	912	171 120-178	10/0
0.50	3:42	1:48	7:11	129 126-132	926	173 172-176	3/1
0.75	5:37	1:55	7:40	122 105-128	936	173 172-176	1/3
1.00	7:27	1:50	7:21	126 122-131	925	174 170-186	1/3
1.25	9:14	1:48	7:10	126 115-132	903	173 170-178	2/8
1.50	11:05	1:50	7:22	122 98-131	899	174 172-176	2/3
1.75	12:57	1:52	7:27	123 119-128	917	173 170-176	0/8
2.00	14:48	1:51	7:23	124 107-130	916	173 172-174	2/4
2.25	16:38	1:50	7:22	126 123-128	928	173 170-178	0/5
2.50	18:29	1:51	7:24	126 125-128	933	175 172-180	1/3
2.75	20:29	1:59	7:58	131 124-136	1043	173 170-176	6/3
3.00	22:21	1:53	7:31	120 102-130	902	174 172-176	0/6
3.25	24:20	1:59	7:55	132 130-134	1045	176 172-188	2/1
3.50	26:16	1:56	7:46	134 132-135	1040	175 172-188	5/0
3.75	28:04	1:47	7:09	132 130-134	945	179 172-196	2/3
4.00	29:57	1:54	7:34	130 118-135	984	176 170-192	1/5
4.25	31:52	1:54	7:37	132 129-136	1006	175 170-182	2/1
4.50	33:46	1:54	7:38	134 131-138	1022	175 172-176	5/1
4.75	35:40	1:54	7:35	135 133-138	1023	174 172-176	4/1
5.00	37:36	1:56	7:45	130 115-134	1007	174 172-176	4/1
5.25	39:33	1:57	7:47	135 133-137	1052	174 172-176	7/1
5.50	41:32	1:59	7:55	133 124-138	1053	173 170-182	7/5
5.75	43:31	1:59	7:56	131 124-136	1039	175 172-180	9/1
6.00	45:29	1:58	7:53	131 112-137	1033	174 172-178	4/0
6.25	47:24	1:55	7:40	131 125-135	1005	173 170-176	3/3
6.36	48:14	50	7:47	124 122-126	965	170 168-172	0/4

Heart

128/138max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 63m, Range 36m, Flat prediction 47:49

Elevation Graph

Biggest Climbs (m)	Min/mi
18 1.6%	7:47
14 1.3%	7:51
13 2.6%	7:32
See your biggest climbs

Cadence

174 (196 max) Stride Length: 122cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	174	6.4	48:13	7:35
Walk	0.0	120	0	1	8:02

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:46	7:07	47.00%	More
800m	3:34	7:10	54.91%	More
1km	4:28	7:11	57.61%	More
Mile	7:16	7:16	60.84%	More
5k	23:11	7:28	63.52%	More
5 miles	37:35	7:31	63.85%	More
10k	47:06	7:35	63.61%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:55	6:55	63.93
5km	22:44	7:19	64.77
5M	37:28	7:30	64.06
10km	47:04	7:34	63.66
10M	1:17:34	7:45	63.41
Half	1:43:00	7:52	63.02
20M	2:40:37	8:02	63.20
Mara	3:33:16	8:08	63.62

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