Thu 14th Dec 2017 at 6:00pm by MartinH - MH Health & Fitness
Run > Intervals
- rain
- breezy
- cold
- Follow User
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-
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
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
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
- BPM
- WHR
- MHR
- Bands
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
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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