Tue 13th Mar 2018 at 3:00pm by MartinH - MH Health & Fitness

Run > Progressive

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Time
1:17:54
Miles
12.01
Min/mi
6:29
Pacing
74%
WAVA
72.57
Stride(cm)
134
Cals
1130
Cadence
185
BPM
150
%MHR
85.8
B/mi
974
Asc(m)
42
Hillscore
3
Surface
Road

Notes & Comments

PROGRESSIVE SESSION - Should have been 24 mins at MP, then 18, 12, 6 & 3 mins faster with 3mins recovery.

24 mins at 6.06 ave
17 mins at 6.01 ave

Really hard work from the start. Not sure if it was due to sitting a lot today, but HR was higher than MP HR should be.

Head wasn’t in a great place as GPS lost time on parts of the laps which made even pacing harder.

Thought I had stopped early from 18 mins to 15 mins but was actually 17 mins. Just couldn’t go any faster, despite running hard.

Not overly happy with the run as just couldn’t go faster on my own over those distances.

When starting on the 12 mins my legs just wouldn’t go faster and then my stomach started to have issues. Tried one more lap and then ran back to the car, having to stop a few times to clench.

Split Summary
===
1) 1m - 6:39(6:39/m) 129/144bpm 87cal 9.01/10.21mph
2) 0.63m - 4:21(6:52/m) 138/144bpm 64cal 8.73/10.29mph
3) 1m - 6:08(6:08/m) 154/159bpm 100cal 9.8/11.63mph
4) 1m - 6:08(6:08/m) 159/163bpm 102cal 9.79/11.06mph
5) 1m - 6:07(6:07/m) 160/162bpm 103cal 9.82/11.08mph
6) 0.94m - 5:39(6:01/m) 160/164bpm 95cal 9.96/11.54mph
7) 0.41m - 3:01(7:20/m) 146/159bpm 42cal 8.17/10.12mph
8) 1m - 6:01(6:01/m) 158/162bpm 99cal 9.96/11.67mph
9) 1m - 6:00(6:00/m) 161/163bpm 101cal 10.01/11.61mph
10) 0.8m - 5:00(6:16/m) 160/163bpm 83cal 9.57/10.44mph
11) 0.39m - 3:01(7:44/m) 146/161bpm 36cal 7.76/9.79mph
12) 1m - 6:29(6:29/m) 152/160bpm 94cal 9.27/10.83mph
13) 1m - 6:51(6:51/m) 147/155bpm 81cal 8.76/9.33mph
14) 0.84m - 6:29(7:43/m) 135/145bpm 43cal 7.78/8.79mph

6:39 4:21 6:08 6:08 6:07 5:39 3:01 6:01 6:00 5:00 3:01 6:29 6:51 6:29

Pace

11%

43%

12%

28%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:15	4:15 +54	8:31	119 83-132	1013	179 172-188	8/11
1.00	7:34	3:18	6:36	137 131-144	905	182 176-190	9/8
1.50	10:47	3:13	6:26	137 122-144	882	181 178-184	0/16
2.00	14:04	3:18	6:35	148 137-154	975	184 178-192	7/5
2.50	17:15	3:10	6:21	155 151-159	983	187 182-190	7/8
3.00	20:20	3:05	6:11	157 146-162	970	188 184-190	8/7
3.50	23:21	3:01	6:02	160 159-161	966	186 94-192	7/8
4.00	26:27	3:06	6:11	159 149-163	984	188 184-196	6/9
4.50	29:33	3:07	6:13	160 158-162	995	188 184-192	9/7
5.00	32:31	2:57	5:55	160 148-163	946	188 184-192	8/7
5.50	35:29	2:58	5:56	161 152-164	955	188 184-192	7/5
6.00	39:03	3:34	7:07	148 133-161	1054	182 176-194	7/6
6.50	42:03	3:00	6:01	157 147-162	944	191 186-194	8/8
7.00	45:04	3:01	6:02	159 148-162	958	189 188-196	7/8
7.50	48:07	3:04	6:08	161 159-162	986	188 184-194	5/7
8.00	51:10	3:02	6:04	161 156-163	977	189 186-192	7/8
8.50	54:10	3:00	6:00	160 146-163	961	189 186-192	8/6
9.00	57:47	3:37	7:15	154 139-161	1116	184 174-194	7/8
9.50	1:01:02	3:15	6:29	152 142-160	986	187 180-198	6/6
10.00	1:04:42	3:40 +20	7:21	149 125-158	1094	185 158-192	7/4
10.50	1:08:05	3:23	6:47	152 150-154	1030	185 182-190	11/5
11.00	1:11:55	3:49 +24	7:39	145 136-155	1108	184 178-188	15/13
11.50	1:16:02	4:07 +32	8:14	137 122-145	1129	183 178-188	8/5
12.00	1:20:50	4:48 +52	9:35	135 113-143	1295	180 174-186	14/8
12.01	1:20:56	6	9:36	136 136-136	1306	174 174-174	0/0

Heart

150/164max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 23m, Flat prediction 1:17:17

Elevation Graph

Biggest Climbs (m)	Min/mi
21 2.9%	7:39
11 1.8%	6:36
See your biggest climbs

Cadence

185 (198 max) Stride Length: 134cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.6	185	12	1:18:06	6:42
Walk	0.7	96	0	34	2:04:33
Pause	2.7	-	-	2:16	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:21	5:28	58.31%	More
800m	2:50	5:41	65.04%	More
1km	3:39	5:53	65.66%	More
Mile	5:53	5:53	69.76%	More
5k	18:51	6:04	73.96%	More
5 miles	30:41	6:08	73.84%	More
10k	38:10	6:09	74.10%	More
10 miles	1:03:48	6:23	73.19%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:44	5:44	71.52
5km	18:50	6:04	74.03
5M	31:02	6:12	73.02
10km	39:00	6:17	72.51
10M	1:04:16	6:26	72.66
Half	1:25:20	6:31	71.81
20M	2:13:05	6:39	72.96
Mara	2:56:42	6:45	73.27

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