Tue 22nd Aug 2017 at 11:00am by MartinH - MH Health & Fitness

Run > Coaching

warm

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Time
1:05:32
Miles
5.40
Min/mi
12:08
Pacing
71.4%
WAVA
37.12
Stride(cm)
83
Cals
459
Cadence
160
BPM
105
%MHR
59.8
B/mi
1269
Asc(m)
42
Surface
Road

Notes & Comments

RUNNING BUDDY WITH HELEN POLLARD - She had ran hard intervals with Squirrels the night before so complained of tired legs so took a few walk breaks.

Split Summary
===
1) 1m - 10:46(10:46/m) 107/116bpm 91cal 83/87rpm 5.58/6.07mph
2) 1m - 11:11(11:11/m) 111/126bpm 95cal 83/85rpm 5.36/6.1mph
3) 1m - 11:32(11:32/m) 107/117bpm 79cal 83/85rpm 5.2/6.03mph
4) 1m - 13:53(13:53/m) 97/113bpm 82cal 72/86rpm 4.32/5.53mph
5) 1m - 12:19(12:19/m) 101/122bpm 72cal 78/85rpm 4.87/6.1mph
6) 0.4m - 5:50(14:40/m) 110/122bpm 40cal 62/89rpm 4.09/7.26mph

10:46 11:11 11:32 13:53 12:19 5:50

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:41	2:41	10:43	101 74-116	1083	166 106-170
0.50	5:21	2:40	10:40	107 98-114	1142	166 158-170
0.75	8:06	2:45	11:02	109 106-113	1202	168 162-172
1.00	10:46	2:39	10:38	107 101-113	1137	166 164-168
1.25	13:27	2:41	10:44	112 104-125	1201	168 166-170
1.50	16:13	2:47	11:07	108 104-114	1200	167 164-170
1.75	19:01	2:48	11:11	113 109-117	1263	167 162-168
2.00	21:57	2:56	11:44	111 104-115	1303	167 162-170
2.25	24:54	2:57	11:48	110 101-117	1297	166 160-168
2.50	27:40	2:46	11:04	106 102-110	1174	165 160-168
2.75	30:40	3:00	12:00	107 102-111	1284	167 164-170
3.00	33:30	2:50	11:20	105 101-111	1190	167 164-170
3.25	37:00	3:30	14:00	100 82-109	1400	146 110-168
3.50	40:16	3:16	13:04	98 82-111	1280	159 116-172
3.75	45:44	5:29	21:54	88 76-99	1928	138 108-168
4.00	48:57	3:13	12:51	106 97-113	1362	167 162-168
4.25	52:04	3:07	12:28	106 102-111	1321	165 158-168
4.50	54:58	2:54	11:37	105 93-121	1219	159 108-168
4.75	58:10	3:12	12:49	96 82-108	1230	152 108-170
5.00	1:01:19	3:08	12:34	98 87-109	1231	159 122-170
5.25	1:05:05	3:46	15:06	110 96-122	1661	137 96-172
5.40	1:07:06	2:01	13:42	111 99-120	1521	146 110-174

Heart

104/125max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

160 (174 max) Stride Length: 83cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	82.1	166	4.8	55:05	11:30
Walk	15.6	114	0.6	10:26	17:14
Still	2.4	-	-	1:35	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:31	10:09	31.14%	More
800m	5:12	10:28	34.99%	More
1km	6:35	10:36	36.11%	More
Mile	10:42	10:42	38.06%	More
5k	34:50	11:13	39.73%	More
5 miles	1:01:19	12:16	36.67%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:09	11:09	36.50
5km	36:41	11:48	37.72
5M	1:00:27	12:05	37.20
10km	1:15:56	12:13	36.94
10M	2:05:09	12:31	37.01
Half	2:46:11	12:41	36.57
20M	4:19:08	12:57	37.16
Mara	5:44:05	13:08	37.32

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