Thu 14th Dec 2017 at 6:00pm by MartinH - MH Health & Fitness

Run > Intervals
  • rain
  • breezy
  • cold
  • Time
    56:12
  • Miles
    7.41
  • Min/mi
    7:35
  • Pacing
    14%
  • WAVA
    60.63
  • Stride(cm)
    117
  • Cals
    743
  • Cadence
    181
  • BPM
    150
  • %MHR
    85.7
  • B/mi
    1137
  • Asc(m)
    42
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

CLUB HILLS/SPEED - Victoria Park.

7 reps of Peace Walk before joining club for another 10 with club.

Then Fartleks
2,3,4,4,3,2 sprints
3 x outer hill reps (last one racing Emma who did top section only)
Crocodile

Ran controlled on the Peace Walk reps and then hard for the rest.

Split Summary
===
1) 0.59m - 4:14(7:08/m) 126/147bpm 50cal 8.42/9.37mph
2) 0.09m - 33(6:14/m) 137/142bpm 7cal 9.63/10.92mph
3) 0.1m - 45(7:36/m) 141/145bpm 10cal 7.9/10.56mph
4) 0.09m - 32(6:03/m) 135/136bpm 6cal 9.92/11.86mph
5) 0.09m - 47(8:12/m) 140/148bpm 10cal 7.31/10.1mph
6) 0.09m - 32(6:05/m) 145/154bpm 7cal 9.86/11.44mph
7) 0.1m - 49(8:16/m) 153/155bpm 11cal 7.26/10.37mph
8) 0.09m - 31(5:48/m) 150/151bpm 7cal 10.34/11.1mph
9) 0.1m - 47(8:10/m) 153/154bpm 11cal 7.35/10.92mph
10) 0.09m - 30(5:37/m) 154/158bpm 7cal 10.68/11.63mph
11) 0.1m - 47(7:46/m) 158/159bpm 11cal 7.73/11.33mph
12) 0.09m - 31(5:42/m) 152/152bpm 7cal 10.53/11.69mph
13) 0.1m - 52(8:55/m) 142/151bpm 11cal 6.73/11.21mph
14) 0.09m - 31(6:05/m) 147/156bpm 7cal 9.88/10.92mph
15) 0.44m - 2:39(5:58/m) 159/164bpm 41cal 10.06/10.92mph
16) 0.45m - 4:17(9:25/m) 158/166bpm 65cal 6.38/8.66mph
17) 0.09m - 31(6:04/m) 159/160bpm 7cal 9.88/10.73mph
18) 0.09m - 45(7:52/m) 160/160bpm 11cal 7.62/10.29mph
19) 0.08m - 32(6:14/m) 160/162bpm 8cal 9.63/10.44mph
20) 0.1m - 47(8:06/m) 162/162bpm 12cal 7.4/10.37mph
21) 0.09m - 30(5:42/m) 163/165bpm 7cal 10.52/11.9mph
22) 0.09m - 46(8:18/m) 169/171bpm 12cal 7.23/11.35mph
23) 0.09m - 31(5:58/m) 169/171bpm 8cal 10.07/11.33mph
24) 0.1m - 48(8:28/m) 167/168bpm 13cal 7.09/10.85mph
25) 0.09m - 32(6:13/m) 164/167bpm 8cal 9.65/10.96mph
26) 0.1m - 48(8:22/m) 163/164bpm 12cal 7.18/10.46mph
27) 0.09m - 30(5:44/m) 163/164bpm 7cal 10.47/11.71mph
28) 0.1m - 48(8:16/m) 163/164bpm 12cal 7.25/11.73mph
29) 0.09m - 31(5:58/m) 163/164bpm 7cal 10.05/11.61mph
30) 0.1m - 48(8:20/m) 163/163bpm 12cal 7.2/11.33mph
31) 0.09m - 31(6:00/m) 159/163bpm 8cal 10.01/11mph
32) 0.09m - 50(8:49/m) 162/165bpm 12cal 6.81/11.02mph
33) 0.09m - 31(5:51/m) 162/163bpm 8cal 10.25/12.31mph
34) 0.1m - 47(8:14/m) 161/162bpm 12cal 7.28/11.08mph
35) 0.09m - 32(6:15/m) 159/162bpm 8cal 9.6/11.08mph
36) 0.55m - 4:12(7:35/m) 148/158bpm 54cal 7.92/11.52mph
37) 0.03m - 9(5:02/m) 150/153bpm 2cal 11.94/15.88mph
38) 0.08m - 43(9:08/m) 150/155bpm 10cal 6.57/15.88mph
39) 0.05m - 14(4:26/m) 150/155bpm 3cal 13.53/17.32mph
40) 0.1m - 55(9:28/m) 153/156bpm 13cal 6.34/17.32mph
41) 0.08m - 19(4:05/m) 150/154bpm 4cal 14.7/19.1mph
42) 0.03m - 44(21:45/m) 151/153bpm 11cal 2.76/18.41mph
43) 0.07m - 18(4:28/m) 143/148bpm 3cal 13.43/16.82mph
44) 0.06m - 37(9:43/m) 144/152bpm 7cal 6.18/11.48mph
45) 0.06m - 15(4:18/m) 141/145bpm 2cal 13.94/15.84mph
46) 0.05m - 27(8:06/m) 145/153bpm 5cal 7.42/15.11mph
47) 0.03m - 10(4:41/m) 152/153bpm 2cal 12.8/15.63mph
48) 0.17m - 1:49(10:24/m) 152/156bpm 26cal 5.77/15.63mph
49) 0.18m - 58(5:29/m) 134/144bpm 6cal 10.95/11.29mph
50) 0.27m - 2:46(10:22/m) 143/149bpm 29cal 5.78/11.12mph
51) 0.18m - 55(5:01/m) 137/144bpm 7cal 11.95/12.86mph
52) 0.22m - 2:22(10:37/m) 146/152bpm 28cal 5.65/11.42mph
53) 0.18m - 54(5:03/m) 144/163bpm 8cal 11.88/14.03mph
54) 0.59m - 5:33(9:24/m) 150/164bpm 71cal 6.38/12.82mph
4:14 33 45 32 47 32 49 31 47 30 47 31 52 31 2:39 4:17 31 45 32 47 30 46 31 48 32 48 30 48 31 48 31 50 31 47 32 4:12 9 43 14 55 19 44 18 37 15 27 10 1:49 58 2:46 55 2:22 54 5:33

Pace

32% 4% 20% 28% 4% 12%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:35 1:35 +40 12:38 105 85-114 1327 173 116-184 4/0
0.25 2:30 56 7:24 121 114-134 896 181 176-186 3/4
0.38 3:23 53 7:02 136 133-138 957 181 178-184 4/3
0.50 4:15 52 6:57 140 136-147 973 181 180-182 2/1
0.63 5:06 51 6:47 135 130-137 916 181 176-194 2/7
0.75 5:58 52 6:58 141 134-145 982 187 172-198 5/5
0.88 6:49 51 6:48 136 134-142 924 189 176-202 7/2
1.00 7:45 55 7:22 142 136-148 1046 177 172-194 3/5
1.13 8:39 55 7:17 150 143-155 1092 185 170-194 2/7
1.25 9:30 51 6:50 151 148-152 1032 187 170-200 7/3
1.38 10:24 53 7:06 153 152-154 1085 179 172-198 6/2
1.50 11:16 52 6:57 158 153-159 1099 185 172-198 0/7
1.63 12:05 50 6:38 152 148-157 1008 188 174-200 7/5
1.75 13:03 57 7:39 141 138-146 1079 174 168-192 7/2
1.88 14:24 1:21 +35 10:47 153 144-158 1649 189 180-196 3/2
2.00 15:06 43 5:41 158 158-159 898 187 184-190 0/5
2.13 15:50 44 5:53 160 160-160 940 189 184-192 1/1
2.25 21:04 5:14 +4:25 41:52 157 125-164 6572 177 102-188 1/4
2.38 22:27 1:23 11:04 155 134-166 1716 170 166-174 7/2
2.50 23:37 1:10 9:18 163 162-164 1517 172 168-174 1/1
2.63 25:49 2:12 +1:05 17:37 159 141-164 2801 172 170-174 0/6
2.75 26:42 52 6:58 157 148-160 1094 182 170-196 7/2
2.88 27:39 57 7:38 160 158-161 1221 178 172-198 3/6
3.00 28:30 51 6:46 161 155-162 1088 191 172-200 3/8
3.13 29:19 50 6:38 162 161-163 1074 187 168-202 7/3
3.25 30:18 58 7:47 169 163-171 1316 179 172-200 7/2
3.38 31:11 53 7:06 167 166-170 1186 188 170-200 2/8
3.50 32:01 50 6:44 165 163-168 1110 187 170-198 3/7
3.63 33:01 1:00 8:00 163 162-164 1304 179 170-200 8/2
3.75 33:54 53 7:04 163 162-163 1151 187 170-198 5/5
3.88 34:44 49 6:35 163 163-164 1074 190 172-202 2/8
4.00 35:43 59 7:53 163 162-163 1286 177 170-196 5/4
4.13 36:38 55 7:24 159 152-165 1175 183 168-200 8/3
4.25 37:31 52 6:58 162 161-163 1128 187 166-202 3/6
4.38 38:25 54 7:16 161 158-162 1169 177 170-194 5/1
4.50 41:40 3:15 +2:26 26:02 145 121-158 3775 188 172-198 0/5
4.63 42:36 55 7:23 151 149-153 1116 182 168-196 3/2
4.75 43:36 1:00 8:00 151 149-154 1208 178 168-194 4/3
4.88 44:27 51 6:47 153 152-153 1037 189 174-200 1/2
5.00 47:14 2:48 +1:52 22:23 144 122-154 3223 177 146-226 1/1
5.13 48:33 1:18 +22 10:25 150 146-155 1563 180 116-220 2/1
5.25 49:59 1:27 +25 11:35 152 149-156 1760 186 166-216 1/1
5.38 51:56 1:57 +50 15:36 149 141-153 2325 165 98-230 1/1
5.50 53:32 1:36 +43 12:45 143 133-152 1822 178 162-212 1/0
5.63 55:12 1:40 +47 13:17 146 138-153 1940 177 96-220 3/1
5.75 56:36 1:24 11:12 153 146-156 1713 170 168-174 1/8
5.88 58:47 2:11 +1:25 17:30 135 121-155 2362 194 172-210 5/1
6.00 59:45 58 7:42 142 139-144 1093 191 168-202 2/3
6.13 1:01:20 1:35 +14 12:43 145 139-149 1844 169 92-188 2/5
6.25 1:03:11 1:51 +46 14:50 138 123-149 2048 174 170-210 1/2
6.38 1:03:48 37 4:55 137 122-144 674 206 202-214 8/1
6.50 1:05:31 1:43 +35 13:41 143 136-152 1956 179 98-202 2/1
6.63 1:06:50 1:19 10:35 149 142-152 1577 170 166-174 1/8
6.75 1:08:09 1:19 +36 10:29 140 128-157 1468 201 172-212 8/1
6.87 1:10:46 2:38 +1:55 21:02 137 112-163 2882 184 148-210 1/1
7.00 1:13:25 2:39 +1:29 21:11 148 132-154 3135 175 172-180 0/2
7.12 1:14:41 1:15 10:03 154 152-160 1547 174 170-196 1/7
7.25 1:16:08 1:27 +23 11:35 159 150-164 1841 175 172-180 4/1
7.37 1:18:07 2:00 +41 16:00 154 137-160 2463 172 170-174 1/1
7.40 1:18:25 18 11:53 157 157-158 1866 170 170-170 0/1

Heart

150/171max
  • Show Beats/Mile

Elevation

Asc 42m, Range 10m, Flat prediction 56:18
Elevation Graph
Biggest Climbs (m) Min/mi
10 4.2% 6:54
See your biggest climbs

Cadence

181 (230 max) Stride Length: 117cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 78.5 182 7.4 59:15 9:32
Walk 9.2 102 0 8:14 3:33:01
Still 0.0 - - 2 -
Pause 12.2 - - 10:54 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:24 5:39 56.37% More
800m 3:22 6:46 54.67% More
1km 4:14 6:49 56.60% More
Mile 6:54 6:54 59.42% More
5k 28:26 9:09 49.05% More
5 miles 46:33 9:19 48.68% More
10k 1:01:49 9:57 45.74% More

Predictions

Dist Time Per Mile WAVA
1M 6:52 6:52 59.71
5km 22:34 7:16 61.79
5M 37:11 7:26 60.95
10km 46:43 7:31 60.53
10M 1:16:59 7:42 60.66
Half 1:42:14 7:48 59.94
20M 2:39:24 7:58 60.91
Mara 3:31:40 8:05 61.17
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