Fri 23rd Jun 2017 at 6:00am by MartinH - MH Health & Fitness

Run > Coaching

breezy
warm

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Time
58:10
Miles
5.94
Min/mi
9:48
Pacing
92%
WAVA
46.08
Stride(cm)
97
Cals
490
Cadence
170
BPM
111
%MHR
63.1
B/mi
1082
Asc(m)
42
Surface
Mixed

Notes & Comments

RUNNING BUDDY WITH PHIL IZZARD - Ran across fields to Newton Harcourt and back via railway bridge.

He was fie until railway bridge and then started to fatigue.

Split Summary
===
1) 1m - 9:47(9:47/m) 113/125bpm 99cal 6.14/7.58mph
2) 1m - 10:18(10:18/m) 113/125bpm 96cal 5.82/7.1mph
3) 1m - 9:26(9:26/m) 109/120bpm 73cal 6.37/7.22mph
4) 1m - 9:34(9:34/m) 109/116bpm 72cal 6.27/6.55mph
5) 1m - 10:16(10:16/m) 111/127bpm 82cal 5.85/6.45mph
6) 0.94m - 8:50(9:26/m) 111/118bpm 68cal 6.36/11.42mph

9:47 10:18 9:26 9:34 10:16 8:50

Pace

71%

28%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:19	2:19	9:15	104 74-118	961	169 100-174
0.50	4:43	2:25	9:39	109 101-116	1052	172 168-174
0.75	7:18	2:35	10:19	120 114-124	1238	173 160-178
1.00	9:46	2:28	9:53	112 106-120	1107	173 162-178
1.25	12:24	2:38	10:31	118 111-125	1242	169 112-178
1.50	15:07	2:43	10:51	107 94-115	1160	162 82-170
1.75	17:48	2:41	10:43	115 105-122	1232	168 162-176
2.00	20:15	2:27	9:49	114 107-122	1119	171 168-178
2.25	22:32	2:17	9:07	105 99-115	957	169 164-176
2.50	24:55	2:23	9:32	115 107-120	1096	173 168-176
2.75	27:20	2:26	9:43	104 99-113	1011	167 148-178
3.00	29:40	2:20	9:20	110 104-114	1027	170 166-174
3.25	32:03	2:23	9:32	108 105-112	1030	172 168-176
3.50	34:28	2:25	9:40	109 107-111	1053	171 160-176
3.75	36:48	2:19	9:18	109 98-116	1013	171 168-174
4.00	39:15	2:27	9:48	110 105-115	1078	168 162-176
4.25	41:43	2:28	9:53	109 104-113	1077	171 164-176
4.50	44:15	2:32	10:07	111 106-114	1123	172 156-176
4.75	47:06	2:51	11:23	115 98-126	1310	173 158-190
5.00	49:30	2:24	9:36	106 101-117	1017	169 166-172
5.25	51:50	2:20	9:21	108 102-112	1010	170 162-174
5.50	54:14	2:24	9:35	109 107-113	1044	173 168-176
5.75	56:41	2:27	9:49	112 107-117	1100	173 168-180
5.93	58:17	1:36	9:05	115 111-118	1044	172 168-176

Heart

111/126max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

170 (190 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.5	170	5.9	58:01	9:49
Walk	0.5	101	0	16	20:53

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:14	9:00	35.16%	More
800m	4:38	9:19	39.36%	More
1km	5:46	9:17	41.27%	More
Mile	9:25	9:25	43.26%	More
5k	30:14	9:44	45.78%	More
5 miles	49:12	9:50	45.70%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:57	8:57	45.47
5km	29:27	9:29	46.99
5M	48:33	9:43	46.31
10km	1:00:59	9:49	46.00
10M	1:40:30	10:03	46.09
Half	2:13:27	10:11	45.54
20M	3:28:06	10:24	46.27
Mara	4:36:19	10:33	46.47

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