Sat 17th Mar 2018 at 7:00am by MartinH - MH Health & Fitness

Run > Long Run
  • snow
  • windy
  • cold
  • Time
    2:14:34
  • Miles
    20.01
  • Min/mi
    6:43
  • Pacing
    87%
  • WAVA
    72.19
  • Stride(cm)
    129
  • Cals
    1771
  • Cadence
    186
  • BPM
    141
  • %MHR
    80.5
  • B/mi
    947
  • Asc(m)
    42
  • Hillscore
    15
  • Surface
    Road

Notes & Comments

LONG RUN - CANCELLED ASHBY 20 - Aim was 10m easy, 8m at 6.20, 2m easy.

Actual was:

10m at 6.58 - easy effort
5m at 6.23 - miles 14/15 slower due to headwind
3m at 6.03 - wind behind or no wind

2m very easy

Hard work at times due to strong winds and snow showers/blizzards. Underfoot was fine but visibility was tough into driving snow.

First 10m felt easy and were mainly faster than I thought they would be. First few faster miles show HR in right place for pace and only miles 14/15 when coming off of GCW and back up Putney Road and around Victoria Park did it really rise above where it should. Was also into a strong headwind.
Turned on to London Road and without a headwind it all felt far easier. Pushed on up London Road and road to Welford Road at a faster pace and HR was spot on for MP.

Overall a pleasing run without Ashby 20. Calves are tired. I am tired but pleased with where I am so far.

Split Summary
===
1) 1m - 7:22(7:22/m) 130/140bpm 99cal 8.14/9.62mph
2) 1m - 7:06(7:06/m) 136/143bpm 102cal 8.45/9.2mph
3) 1m - 6:54(6:54/m) 132/138bpm 93cal 8.69/9.31mph
4) 1m - 6:59(6:59/m) 131/139bpm 89cal 8.59/9.29mph
5) 1m - 6:57(6:57/m) 138/143bpm 98cal 8.63/9.14mph
6) 1m - 6:51(6:51/m) 134/144bpm 88cal 8.75/9.39mph
7) 1m - 6:52(6:52/m) 131/138bpm 77cal 8.74/9.75mph
8) 1m - 6:51(6:51/m) 133/139bpm 79cal 8.77/9.62mph
9) 1m - 6:57(6:57/m) 136/140bpm 89cal 8.64/9.56mph
10) 1m - 6:57(6:57/m) 141/148bpm 94cal 8.63/9.93mph
11) 1m - 6:20(6:20/m) 147/149bpm 95cal 9.47/9.68mph
12) 1m - 6:23(6:23/m) 147/151bpm 93cal 9.4/10mph
13) 1m - 6:21(6:21/m) 148/151bpm 93cal 9.45/10.87mph
14) 1m - 6:30(6:30/m) 152/159bpm 100cal 9.22/10.29mph
15) 1m - 6:21(6:21/m) 154/158bpm 99cal 9.44/10.92mph
16) 1m - 6:04(6:04/m) 154/157bpm 93cal 9.89/10.56mph
17) 1m - 6:02(6:02/m) 149/154bpm 81cal 9.95/10.48mph
18) 1m - 6:04(6:04/m) 153/157bpm 91cal 9.88/12.5mph
19) 1m - 7:18(7:18/m) 143/151bpm 70cal 8.21/11.1mph
20) 1m - 7:16(7:16/m) 137/145bpm 48cal 8.26/8.83mph
21) 0.01m - 7(8:04/m) 130/130bpm 7.44/8.6mph
7:22 7:06 6:54 6:59 6:57 6:51 6:52 6:51 6:57 6:57 6:20 6:23 6:21 6:30 6:21 6:04 6:02 6:04 7:18 7:16 7

Pace

1% 2% 9% 73% 9% 7%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 7:22 7:22 7:22 128 82-140 943 182 178-188 9/15
2.00 14:28 7:06 7:06 135 116-143 958 184 178-188 16/13
3.00 21:22 6:54 6:54 132 120-138 912 184 180-190 8/22
4.00 28:21 6:59 6:59 131 118-139 915 183 178-188 13/24
5.00 35:19 6:58 6:58 138 123-143 962 184 180-192 20/5
6.00 42:10 6:51 6:51 134 112-143 917 184 180-190 5/18
7.00 49:02 6:52 6:52 131 113-138 900 183 178-190 7/17
8.00 56:38 7:35 +46 7:35 132 108-139 1002 184 180-192 5/6
9.00 1:03:35 6:58 6:58 136 130-140 946 184 180-188 9/12
10.00 1:10:32 6:57 6:57 140 112-148 972 184 180-192 22/21
11.00 1:16:52 6:20 6:20 147 141-149 932 188 184-194 18/22
12.00 1:23:15 6:23 6:23 146 122-151 933 188 184-192 18/11
13.00 1:29:36 6:20 6:20 148 143-151 938 188 184-194 10/19
14.00 1:36:17 6:41 +11 6:41 152 133-159 1016 189 184-194 30/9
15.00 1:42:40 6:23 6:23 153 129-157 976 190 184-196 17/6
16.00 1:48:49 6:09 +5 6:09 154 137-157 948 189 186-196 10/11
17.00 1:54:50 6:02 6:02 148 124-154 892 188 186-194 9/23
18.00 2:01:08 6:17 +14 6:17 153 148-157 962 190 186-198 14/10
19.00 2:08:41 7:33 +14 7:33 143 124-151 1079 184 132-192 23/1
20.00 2:15:57 7:16 7:16 138 129-145 1003 182 176-190 16/10
20.01 2:16:03 6 8:33 130 130-130 1113 183 182-186 0/0

Heart

141/159max
  • Show Beats/Mile

Elevation

Asc 42m, Range 54m, Flat prediction 2:12:53
Elevation Graph
Biggest Climbs (m) Min/mi
36 1.4% 7:29
28 3.0% 6:41
19 5.6% 7:35
16 1.7% 6:47
15 2.2% 6:25
15 2.2% 7:17
See your biggest climbs

Cadence

186 (240 max) Stride Length: 129cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.3 185 20 2:15:02 6:47
Walk 0.2 124 0 15 1:05:48
Pause 0.6 - - 46 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:27 5:48 54.90% More
800m 2:56 5:55 62.53% More
1km 3:42 5:57 64.94% More
Mile 6:00 6:00 68.39% More
5k 19:06 6:09 72.97% More
5 miles 31:30 6:18 71.94% More
10k 39:14 6:19 72.08% More
10 miles 1:04:25 6:26 72.49% More
Half 1:26:29 6:36 71.40% More
20 miles 2:15:57 6:48 71.42% More

Predictions

Dist Time Per Mile WAVA
1M 5:47 5:47 70.90
5km 19:02 6:08 73.26
5M 31:22 6:16 72.25
10km 39:25 6:21 71.74
10M 1:04:57 6:30 71.90
Half 1:26:15 6:35 71.04
20M 2:14:30 6:44 72.19
Mara 2:58:35 6:49 72.50
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