Thu 19th Oct 2017 at 6:00pm by MartinH - MH Health & Fitness

Run > Intervals

rain
breezy

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Time
51:51
Miles
7.08
Min/mi
7:19
Pacing
3%
WAVA
62.09
Stride(cm)
122
Cals
704
Cadence
181
BPM
145
%MHR
82.7
B/mi
1060
Asc(m)
42
Surface
Road

Notes & Comments

CLUB HILLS/SPEED SESSION - WIGSTON

5 x Newton Lane loops
5 x Harcourt loops
1 x fartlek up Meadow Way

Ran hard on every rep and really felt like hard work. Reasonably consistent with most reps and effort which was pleasing and an extra rep over everyone else.

Feel as though speed is returning a bit.

Split Summary
===
1) 1m - 7:21(7:21/m) 125/144bpm 87cal 8.16/9.12mph
2) 0.43m - 4:03(9:22/m) 132/141bpm 51cal 6.4/7.16mph
3) 0.24m - 1:19(5:33/m) 138/151bpm 16cal 10.82/12.9mph
4) 0.29m - 2:34(8:56/m) 142/149bpm 35cal 6.71/11.15mph
5) 0.22m - 1:14(5:32/m) 126/133bpm 12cal 10.86/12.96mph
6) 0.11m - 51(7:31/m) 136/138bpm 10cal 7.99/10.58mph
7) 0.23m - 1:18(5:39/m) 140/142bpm 17cal 10.61/11.31mph
8) 0.11m - 50(7:24/m) 140/144bpm 11cal 8.11/10.96mph
9) 0.23m - 1:17(5:31/m) 145/147bpm 18cal 10.89/11.65mph
10) 0.11m - 51(7:48/m) 151/153bpm 12cal 7.7/11.12mph
11) 0.23m - 1:19(5:38/m) 157/166bpm 20cal 10.66/11.23mph
12) 0.11m - 51(7:30/m) 160/162bpm 13cal 8.01/10.81mph
13) 0.23m - 1:16(5:28/m) 161/171bpm 19cal 10.96/11.73mph
14) 0.7m - 6:07(8:44/m) 150/168bpm 87cal 6.86/10.6mph
15) 0.24m - 1:24(5:47/m) 143/156bpm 17cal 10.37/11.25mph
16) 0.12m - 1:01(8:13/m) 162/165bpm 16cal 7.29/10.65mph
17) 0.25m - 1:28(5:58/m) 158/162bpm 22cal 10.05/11.1mph
18) 0.13m - 1:01(8:04/m) 157/157bpm 15cal 7.44/10.46mph
19) 0.24m - 1:26(5:55/m) 157/157bpm 21cal 10.13/10.85mph
20) 0.13m - 1:01(8:00/m) 158/159bpm 15cal 7.5/10.67mph
21) 0.24m - 1:26(5:58/m) 162/169bpm 22cal 10.07/11.4mph
22) 0.12m - 1:02(8:18/m) 164/166bpm 16cal 7.22/10.29mph
23) 0.24m - 1:23(5:41/m) 160/162bpm 21cal 10.56/11.27mph
24) 1m - 8:25(8:25/m) 151/163bpm 115cal 7.12/13.46mph
25) 0.11m - 1:02(9:06/m) 161/162bpm 16cal 6.59/7.47mph

7:21 4:03 1:19 2:34 1:14 51 1:18 50 1:17 51 1:19 51 1:16 6:07 1:24 1:01 1:28 1:01 1:26 1:01 1:26 1:02 1:23 8:25 1:02

Pace

18%

16%

18%

20%

12%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	55	55	7:18	117 101-126	854	175 168-182
0.25	1:49	55	7:17	122 113-129	889	177 174-184
0.38	2:46	56	7:32	129 127-132	972	176 174-180
0.50	3:41	56	7:25	126 118-132	934	176 172-180
0.63	4:41	1:00 +7	7:59	121 117-125	966	176 138-182
0.75	5:37	55	7:21	127 121-131	934	180 178-184
0.88	6:34	57	7:40	133 130-140	1019	180 178-186
1.00	12:06	5:32 +4:39	44:16	123 95-144	5445	173 168-178
1.13	13:20	1:14	9:49	128 121-132	1257	169 166-172
1.25	14:27	1:08	9:02	132 129-134	1193	170 168-174
1.38	15:48	1:20 +7	10:42	133 130-135	1423	170 166-174
1.50	17:36	1:48 +56	14:27	122 108-141	1763	195 170-222
1.63	18:19	43	5:44	148 138-150	849	190 184-196
1.75	20:18	1:59 +59	15:53	140 114-150	2223	172 110-192
1.88	21:24	1:06	8:49	145 142-146	1280	168 162-174
2.00	23:24	2:00 +1:05	16:00	133 113-146	2127	177 162-206
2.13	24:08	44	5:50	126 120-132	734	194 188-198
2.25	24:57	49	6:35	134 132-136	883	179 170-188
2.38	25:44	47	6:13	138 136-139	858	184 166-194
2.50	26:27	43	5:43	141 139-142	806	191 184-198
2.63	27:21	54	7:11	140 138-144	1006	175 166-184
2.75	28:04	43	5:43	145 144-145	828	193 172-198
2.88	28:44	41	5:25	146 145-147	792	189 184-198
3.00	29:39	54	7:14	151 147-152	1091	175 168-188
3.13	30:24	46	6:06	155 151-166	946	193 188-198
3.25	31:08	43	5:47	162 160-164	936	183 172-190
3.38	31:57	49	6:31	158 156-162	1030	180 170-198
3.50	32:41	44	5:53	159 155-171	935	196 188-200
3.63	33:32	51	6:47	165 155-170	1120	178 170-186
3.75	36:22	2:51 +1:47	22:46	138 118-155	3142	173 168-176
3.88	37:33	1:11	9:28	146 144-147	1382	173 170-176
4.00	38:39	1:06	8:44	148 143-152	1293	172 170-174
4.13	39:43	1:04	8:33	161 156-162	1375	172 168-176
4.25	40:50	1:07	8:56	153 146-161	1366	170 168-172
4.38	42:36	1:46 +1:02	14:06	138 127-153	1946	186 104-198
4.50	43:19	44	5:48	151 146-156	876	187 184-190
4.63	44:22	1:03	8:24	162 156-164	1360	173 170-184
4.75	45:08	46	6:08	158 156-161	970	194 186-200
4.88	45:52	43	5:48	157 157-157	910	186 180-190
5.00	46:51	59	7:53	157 157-157	1237	175 172-190
5.13	47:38	48	6:21	157 157-157	997	191 188-198
5.25	48:21	43	5:44	157 157-157	900	186 180-188
5.38	49:20	58	7:46	158 156-159	1228	173 170-178
5.50	50:05	46	6:05	159 156-163	967	191 188-194
5.63	50:52	46	6:10	167 165-169	1031	185 174-188
5.75	51:52	1:00	8:03	163 162-164	1312	175 172-192
5.88	52:36	44	5:51	161 160-162	941	193 190-200
6.00	55:19	2:43 +1:55	21:45	138 103-160	3001	181 168-192
6.13	56:30	1:12	9:32	147 139-151	1402	171 170-172
6.25	57:44	1:14	9:51	152 151-153	1498	171 166-174
6.38	1:01:15	3:31 +2:29	28:07	137 116-153	3853	181 170-208
6.50	1:02:08	53	7:05	155 144-158	1098	189 164-200
6.63	1:03:09	1:01	8:06	157 155-159	1271	177 168-192
6.75	1:04:40	1:31 +37	12:11	156 138-159	1900	175 168-194
6.87	1:05:46	1:05	8:42	153 145-157	1330	175 172-178
7.00	1:06:54	1:08 +4	9:04	160 157-162	1450	171 170-174
7.08	1:07:36	42	9:07	160 160-161	1459	171 170-174

Heart

145/171max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

181 (222 max) Stride Length: 122cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	79.8	181	7.1	51:13	9:08
Walk	3.7	112	0	3:00	17:00:01
Pause	16.5	-	-	13:23	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:23	5:33	57.08%	More
800m	2:59	6:00	61.01%	More
1km	3:44	6:00	63.75%	More
Mile	6:10	6:10	65.97%	More
5k	24:01	7:44	57.63%	More
5 miles	41:13	8:15	54.56%	More
10k	57:23	9:14	48.88%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:38	6:38	61.35
5km	21:50	7:02	63.38
5M	35:59	7:12	62.49
10km	45:13	7:17	62.04
10M	1:14:31	7:27	62.16
Half	1:38:56	7:33	61.43
20M	2:34:16	7:43	62.42
Mara	3:24:51	7:49	62.68

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