Sat 3rd Mar 2018 at 6:00am by MartinH - MH Health & Fitness

Run > Long Run
  • snow
  • breezy
  • cold
  • Time
    1:59:48
  • Miles
    16.01
  • Min/mi
    7:29
  • Pacing
    73%
  • WAVA
    63.84
  • Stride(cm)
    118
  • Cals
    1374
  • Cadence
    182
  • BPM
    131
  • %MHR
    75
  • B/mi
    982
  • Asc(m)
    42
  • Hillscore
    8
  • Surface
    Mixed

Notes & Comments

LONG RUN - EASY EFFORT. Snow on ground so kept effort easy and made sure feet were landing safely.

Felt as though I was slipping and shudfling in places, especially when running on roads with tyre tracks or slush.

Legs felt tired towards the end and left hamstring twinged a couple of times. Left quad tired so think I was landing heavier on left leg.

Frustrating that it is another easy effort run when I want to do some faster miles but have to be safe with ground conditions..

Split Summary
===
1) 1m - 7:57(7:57/m) 125/135bpm 100cal 7.55/8.08mph
2) 1m - 7:21(7:21/m) 127/135bpm 92cal 8.16/8.77mph
3) 1m - 7:21(7:21/m) 127/135bpm 87cal 8.16/8.87mph
4) 1m - 7:19(7:19/m) 130/135bpm 90cal 8.21/8.52mph
5) 1m - 7:25(7:25/m) 132/138bpm 95cal 8.1/8.68mph
6) 1m - 7:42(7:42/m) 132/137bpm 94cal 7.78/8.58mph
7) 1m - 7:20(7:20/m) 133/136bpm 90cal 8.18/8.45mph
8) 1m - 7:13(7:13/m) 136/141bpm 94cal 8.32/8.6mph
9) 1m - 7:21(7:21/m) 132/138bpm 82cal 8.16/8.83mph
10) 1m - 7:30(7:30/m) 134/139bpm 87cal 7.99/8.87mph
11) 1m - 7:23(7:23/m) 134/139bpm 83cal 8.13/8.6mph
12) 1m - 7:24(7:24/m) 128/138bpm 63cal 8.12/8.7mph
13) 1m - 7:29(7:29/m) 131/138bpm 74cal 8.01/8.75mph
14) 1m - 7:36(7:36/m) 134/139bpm 82cal 7.89/8.43mph
15) 1m - 7:45(7:45/m) 136/141bpm 90cal 7.74/8.31mph
16) 1m - 7:37(7:37/m) 133/141bpm 71cal 7.87/8.27mph
17) 0.01m - 4(6:57/m) 138/138bpm 8.63/7.68mph
7:57 7:21 7:21 7:19 7:25 7:42 7:20 7:13 7:21 7:30 7:23 7:24 7:29 7:36 7:45 7:37 4

Pace

3% 3% 42% 51%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 3:55 3:55 7:50 125 84-135 979 180 90-186 8/3
1.00 7:56 4:01 8:03 124 108-130 998 181 178-190 1/11
1.50 11:40 3:43 7:27 125 120-131 930 181 178-188 2/10
2.00 15:17 3:38 7:15 128 117-135 929 182 176-192 3/2
2.50 18:59 3:42 7:24 125 119-131 925 181 176-186 3/18
3.00 22:38 3:39 7:18 128 114-135 934 181 176-186 2/6
3.50 26:17 3:39 7:18 131 127-133 956 182 178-188 6/7
4.00 29:57 3:40 7:19 130 114-135 952 181 178-184 3/6
4.50 33:36 3:39 7:18 131 129-134 957 182 178-186 6/5
5.00 37:34 3:58 +12 7:55 132 114-138 1046 181 106-186 5/3
5.50 41:19 3:45 7:30 131 129-133 982 182 180-188 7/7
6.00 45:29 4:10 +13 8:20 132 126-137 1101 182 122-190 8/12
6.50 49:26 3:58 +15 7:55 131 114-135 1037 182 180-186 16/9
7.00 53:04 3:37 7:15 134 132-136 971 181 178-188 3/10
7.50 56:38 3:35 7:09 136 119-141 973 182 180-188 5/11
8.00 1:00:16 3:38 7:16 136 133-138 989 182 178-186 11/1
8.50 1:03:58 3:42 7:23 134 131-138 990 182 176-188 9/6
9.00 1:07:45 3:47 +7 7:34 130 119-134 983 181 162-188 4/12
9.50 1:11:25 3:40 7:20 133 131-138 975 183 180-192 7/4
10.00 1:15:24 3:59 +9 7:58 135 122-138 1075 182 178-194 13/3
10.50 1:19:29 4:05 +17 8:10 136 131-139 1110 183 178-190 19/3
11.00 1:23:05 3:36 7:12 130 111-138 936 180 178-186 5/8
11.50 1:28:53 5:48 +2:03 11:36 128 103-138 1485 183 180-190 8/5
12.00 1:32:41 3:49 +10 7:37 128 106-136 975 183 176-196 9/12
12.50 1:36:21 3:39 7:18 128 104-136 935 182 180-186 3/15
13.00 1:40:18 3:57 +7 7:55 134 129-138 1060 182 180-188 8/4
13.50 1:44:08 3:50 7:40 133 122-137 1019 181 178-186 9/5
14.00 1:47:54 3:47 7:33 135 132-138 1019 181 178-188 12/1
14.50 1:51:42 3:48 7:36 137 133-141 1040 183 180-188 14/1
15.00 1:55:39 3:57 7:54 135 132-137 1067 181 178-186 8/2
15.50 1:59:26 3:46 7:33 130 111-140 981 181 178-188 4/6
16.00 2:03:17 3:51 7:42 134 126-141 1032 182 174-188 8/10
16.01 2:03:21 4 8:02 138 137-138 1109 174 174-174 0/0

Heart

131/141max
  • Show Beats/Mile

Elevation

Asc 42m, Range 55m, Flat prediction 1:58:47
Elevation Graph
Biggest Climbs (m) Min/mi
26 1.5% 7:35
20 2.8% 8:04
14 2.8% 8:16
13 1.4% 7:54
12 2.1% 7:26
See your biggest climbs

Cadence

182 (196 max) Stride Length: 118cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 97.3 181 16 1:59:54 7:40
Walk 0.6 107 0 43 4:36:59
Pause 2.2 - - 2:44 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:44 6:58 45.73% More
800m 3:31 7:05 52.17% More
1km 4:25 7:07 54.27% More
Mile 7:11 7:11 57.14% More
5k 22:40 7:18 61.50% More
5 miles 37:23 7:29 60.61% More
10k 46:28 7:29 60.85% More
10 miles 1:15:06 7:31 62.18% More
Half 1:40:41 7:41 61.33% More

Predictions

Dist Time Per Mile WAVA
1M 6:31 6:31 62.92
5km 21:25 6:54 65.10
5M 35:18 7:04 64.20
10km 44:21 7:08 63.76
10M 1:13:05 7:19 63.89
Half 1:37:03 7:25 63.14
20M 2:31:20 7:34 64.16
Mara 3:20:56 7:40 64.43
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