Sat 10th Mar 2018 at 7:00am by MartinH - MH Health & Fitness

Run > Long Run
  • Time
    2:19:02
  • Miles
    20.01
  • Min/mi
    6:57
  • Pacing
    88%
  • WAVA
    69.87
  • Stride(cm)
    128
  • Cals
    1819
  • Cadence
    181
  • BPM
    142
  • %MHR
    80.9
  • B/mi
    984
  • Asc(m)
    42
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

LONG RUN - Aim was 10m easy, 4m at 6.40, 4m at 6.20, 2m easy.

Actual run was:
10m at ave 7.09 pace
7m at ave 6.25 pace

Legs felt quite tired tired from the start and HR and RPE suggests it wasn’t all easy effort for first 10miles.

Pushed on after 10 miles and decided to do 8 miles at 6.30 pace. Started well but started to tire after 15 miles. Mile 16 GPS went wrong and was over 7.00 at points. As soon as I finished mile 16 and slowed the pace showed 4.00ish pace.

Miles 16 & 17 averaged out about right for the efforts.

Overall a good run but was very hard work after Thursday and feel slightly disappointed I couldn’t complete it as required.

Split Summary
===
1) 1m - 7:21(7:21/m) 130/139bpm 99cal 8.16/9.12mph
2) 1m - 7:02(7:02/m) 135/144bpm 100cal 8.54/9.39mph
3) 1m - 7:12(7:12/m) 134/143bpm 100cal 8.33/9.08mph
4) 1m - 7:07(7:07/m) 138/146bpm 103cal 8.42/8.83mph
5) 1m - 7:09(7:09/m) 137/142bpm 98cal 8.39/9.06mph
6) 1m - 7:06(7:06/m) 137/146bpm 92cal 8.46/9.04mph
7) 1m - 7:13(7:13/m) 139/145bpm 99cal 8.32/8.93mph
8) 1m - 7:09(7:09/m) 138/145bpm 90cal 8.38/8.93mph
9) 1m - 7:12(7:12/m) 138/147bpm 90cal 8.34/8.89mph
10) 1m - 7:02(7:02/m) 142/145bpm 95cal 8.52/9.23mph
11) 1m - 6:38(6:38/m) 143/148bpm 89cal 9.04/10.29mph
12) 1m - 6:27(6:27/m) 146/150bpm 92cal 9.3/10.9mph
13) 1m - 6:27(6:27/m) 148/153bpm 94cal 9.3/10.5mph
14) 1m - 6:33(6:33/m) 150/153bpm 97cal 9.17/10.35mph
15) 1m - 6:07(6:07/m) 154/159bpm 94cal 9.82/11.15mph
16) 1m - 6:43(6:43/m) 154/157bpm 103cal 8.94/10.4mph
17) 1m - 6:18(6:18/m) 146/157bpm 70cal 9.53/10.42mph
18) 1m - 7:09(7:09/m) 144/148bpm 74cal 8.4/9.06mph
19) 1m - 7:16(7:16/m) 144/148bpm 72cal 8.25/8.93mph
20) 1m - 7:47(7:47/m) 142/148bpm 68cal 7.71/9mph
21) 0.01m - 5(7:38/m) 138/138bpm 7.86/6.91mph
7:21 7:02 7:12 7:07 7:09 7:06 7:13 7:09 7:12 7:02 6:38 6:27 6:27 6:33 6:07 6:43 6:18 7:09 7:16 7:47 5

Pace

2% 2% 18% 68% 2% 9%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 7:21 7:21 7:21 128 86-139 941 181 176-194 11/16
2.00 14:22 7:01 7:01 136 123-144 955 181 178-190 17/11
3.00 21:34 7:12 7:12 134 125-143 965 179 172-186 9/21
4.00 28:42 7:08 7:08 138 130-146 984 182 178-188 13/12
5.00 35:51 7:08 7:08 137 127-142 978 181 176-190 6/9
6.00 42:57 7:06 7:06 136 128-145 966 180 172-188 13/28
7.00 50:09 7:13 7:13 139 130-145 1002 181 178-188 15/5
8.00 57:19 7:09 7:09 137 118-145 980 179 172-186 13/9
9.00 1:04:31 7:12 7:12 138 126-147 994 180 174-186 14/17
10.00 1:11:33 7:02 7:02 142 134-145 999 181 174-188 11/6
11.00 1:18:11 6:38 6:38 142 121-148 943 182 176-188 6/21
12.00 1:24:38 6:27 6:27 146 138-150 942 183 180-192 16/24
13.00 1:31:05 6:27 6:27 147 70-153 949 184 180-190 14/11
14.00 1:37:38 6:32 6:32 150 137-153 981 183 178-190 10/18
15.00 1:43:45 6:07 6:07 154 140-159 941 185 180-192 7/9
16.00 1:50:41 6:57 +14 6:57 154 132-157 1070 184 112-192 14/8
17.00 1:56:59 6:18 6:18 146 141-157 920 181 178-186 8/13
18.00 2:04:08 7:09 7:09 144 124-147 1029 182 178-186 9/6
19.00 2:11:24 7:17 7:17 144 130-148 1048 181 174-188 11/9
20.00 2:19:11 7:47 7:47 142 138-148 1105 179 172-188 12/15

Heart

142/159max
  • Show Beats/Mile

Elevation

Asc 42m, Range 58m, Flat prediction 2:18:34
Elevation Graph
Biggest Climbs (m) Min/mi
20 1.2% 7:20
19 2.0% 7:14
12 2.9% 7:07
10 3.7% 5:52
See your biggest climbs

Cadence

181 (194 max) Stride Length: 128cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.8 181 20 2:18:57 6:57
Walk 0.2 112 0 15 1:47:51

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:06 4:28 71.46% More
800m 2:54 5:50 63.40% More
1km 3:42 5:57 64.90% More
Mile 6:03 6:03 67.83% More
5k 19:46 6:22 70.56% More
5 miles 31:59 6:24 70.84% More
10k 40:10 6:28 70.41% More
10 miles 1:06:38 6:40 70.09% More
Half 1:28:52 6:47 69.48% More

Predictions

Dist Time Per Mile WAVA
1M 5:59 5:59 68.53
5km 19:40 6:20 70.90
5M 32:25 6:29 69.91
10km 40:43 6:33 69.45
10M 1:07:07 6:43 69.58
Half 1:29:07 6:48 68.76
20M 2:18:58 6:57 69.87
Mara 3:04:31 7:03 70.17
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