Wed 23rd Aug 2017 at 6:00am by MartinH - MH Health & Fitness

Run > Coaching

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Time
1:03:30
Miles
6.19
Min/mi
10:16
Pacing
57.7%
WAVA
44.00
Stride(cm)
96
Cals
503
Cadence
163
BPM
106
%MHR
60.3
B/mi
1083
Asc(m)
42
Surface
Road

Notes & Comments

RUNNING BUDDY WITH PHIL IZZARD - His back went after about 4 miles so ended up stretching and then walking back. Went down his right glute and he said I cramped and he couldn't run.

Gave him Amanda Gale's number and told him to get a massage.

Split Summary
===
1) 1m - 9:04(9:04/m) 112/120bpm 89cal 6.61/7.51mph
2) 1m - 9:08(9:08/m) 117/135bpm 93cal 6.57/7.08mph
3) 1m - 9:02(9:02/m) 112/122bpm 73cal 6.64/8.31mph
4) 1m - 9:05(9:05/m) 110/129bpm 64cal 6.6/7.47mph
5) 1m - 9:55(9:55/m) 110/121bpm 69cal 6.05/7.35mph
6) 1m - 14:16(14:16/m) 86/111bpm 95cal 4.21/7.01mph
7) 0.19m - 3:00(15:37/m) 71/73bpm 20cal 3.84/4.32mph

9:04 9:08 9:02 9:05 9:55 14:16 3:00

Pace

38%

60%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:17	2:17	9:06	106 86-120	965	170 106-176
0.50	4:35	2:19	9:15	110 105-116	1017	173 172-176
0.75	6:50	2:15	9:00	111 108-115	999	173 170-176
1.00	9:04	2:14	8:56	113 110-116	1009	172 168-178
1.25	11:20	2:16	9:03	117 110-125	1059	173 168-176
1.50	13:34	2:14	8:55	110 104-122	980	172 168-178
1.75	15:55	2:22	9:27	118 111-126	1114	174 172-182
2.00	18:12	2:17	9:07	126 120-135	1148	174 172-180
2.25	20:31	2:19	9:14	115 110-122	1063	171 168-174
2.50	22:49	2:18	9:13	112 106-121	1032	173 170-178
2.75	25:00	2:11	8:45	113 104-121	989	172 170-174
3.00	27:14	2:14	8:57	109 104-116	975	173 170-176
3.25	29:30	2:16	9:02	111 105-119	1003	172 170-176
3.50	31:49	2:19	9:15	115 107-129	1063	173 168-180
3.75	34:03	2:15	8:59	108 104-117	971	172 168-176
4.00	36:19	2:16	9:04	107 100-111	970	172 168-176
4.25	38:40	2:20	9:22	111 107-116	1039	174 172-178
4.50	44:18	5:38	22:32	106 85-121	2389	173 170-176
4.75	46:45	2:27	9:48	110 104-114	1078	173 172-176
5.00	51:03	4:18	17:12	107 82-116	1841	162 108-178
5.25	53:46	2:43	10:53	103 94-111	1122	161 118-176
5.50	57:33	3:47	15:09	85 81-93	1287	122 116-128
5.75	1:01:23	3:50	15:20	85 83-87	1304	122 116-126
6.00	1:05:19	3:56	15:42	77 69-88	1209	122 114-124
6.19	1:08:14	2:55	15:35	71 69-73	1107	121 118-124

Heart

105/135max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

163 (182 max) Stride Length: 96cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	75.8	172	5.2	51:43	9:57
Walk	24.2	121	1	16:31	16:43

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:10	8:42	36.37%	More
800m	4:23	8:49	41.59%	More
1km	5:28	8:48	43.49%	More
Mile	8:54	8:54	45.77%	More
5k	28:08	9:03	49.20%	More
5 miles	51:03	10:13	44.05%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:22	9:22	43.45
5km	30:48	9:55	44.93
5M	50:45	10:09	44.31
10km	1:03:45	10:16	44.00
10M	1:45:04	10:30	44.08
Half	2:19:31	10:39	43.56
20M	3:37:34	10:53	44.26
Mara	4:48:53	11:02	44.45

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