Mon 2nd Jul 2018 at 6:00am by MartinH - MH Health & Fitness

Run > Medium Long Run

v warm

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Time
1:27:41
Miles
12.02
Min/mi
7:18
Pacing
88%
WAVA
64.51
Stride(cm)
123
Cals
1167
Cadence
180
BPM
137
%MHR
78.1
B/mi
997
Asc(m)
42
Hillscore
9
Surface
Mixed

Notes & Comments

EASY CROSS COUNTRY MLR - Wistow and back.

Ran easy effort for the majority of the run. Really warm even this early in the morning.

Weird HR reading in the last mile as wasn't working that hard at all.

Split Summary
===
1) 1m - 7:38(7:38/m) 129/138bpm 102cal 7.86/9.1mph
2) 1m - 7:34(7:34/m) 130/142bpm 99cal 7.92/9.29mph
3) 1m - 7:13(7:13/m) 132/142bpm 95cal 8.32/10mph
4) 1m - 6:56(6:56/m) 133/142bpm 91cal 8.65/9.48mph
5) 1m - 7:21(7:21/m) 137/140bpm 101cal 8.16/9.02mph
6) 1m - 7:12(7:12/m) 135/140bpm 94cal 8.33/8.77mph
7) 1m - 7:20(7:20/m) 138/141bpm 98cal 8.18/9.25mph
8) 1m - 7:07(7:07/m) 138/142bpm 90cal 8.43/9.62mph
9) 1m - 7:09(7:09/m) 140/145bpm 96cal 8.39/9.12mph
10) 1m - 7:14(7:14/m) 140/147bpm 93cal 8.3/9.37mph
11) 1m - 7:21(7:21/m) 144/156bpm 96cal 8.17/9.33mph
12) 1m - 7:28(7:28/m) 150/160bpm 110cal 8.04/9.23mph
13) 0.02m - 8(8:01/m) 159/160bpm 2cal 7.49/7.76mph

7:38 7:34 7:13 6:56 7:21 7:12 7:20 7:07 7:09 7:14 7:21 7:28 8

Pace

31%

63%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	3:42	3:42	7:24	126 88-136	932	181 176-188	11/4
1.00	7:38	3:56	7:51	129 117-138	1013	180 172-192	12/11
1.50	11:41	4:03 +9	8:06	132 123-142	1070	181 174-190	15/6
2.00	15:21	3:40	7:20	126 120-135	924	179 170-186	10/23
2.50	19:02	3:41	7:23	130 120-137	959	178 170-192	5/16
3.00	22:34	3:31	7:03	131 111-142	923	177 170-184	9/16
3.50	26:08	3:34 +6	7:08	134 124-141	957	180 178-186	10/7
4.00	30:29	4:21 +52	8:43	132 116-142	1150	179 146-184	5/12
4.50	34:24	3:55 +9	7:51	138 132-139	1082	180 124-190	11/2
5.00	37:59	3:35	7:09	135 119-139	966	181 178-188	4/8
5.50	41:34	3:35	7:10	135 134-137	966	181 176-190	3/9
6.00	45:11	3:37	7:15	135 116-140	979	182 176-186	3/6
6.50	49:00	3:48	7:37	137 134-140	1043	181 178-188	6/9
7.00	52:31	3:32	7:04	138 130-140	974	182 170-190	8/7
7.50	56:06	3:35	7:10	139 134-142	996	180 176-188	5/7
8.00	59:46	3:39 +7	7:19	137 130-141	1002	181 160-190	4/12
8.50	1:03:18	3:33	7:05	139 136-141	985	181 176-188	5/6
9.00	1:06:55	3:37	7:13	142 138-145	1025	179 174-182	6/1
9.50	1:10:34	3:39 +4	7:19	142 138-147	1038	180 170-190	10/5
10.00	1:14:13	3:39	7:18	139 133-142	1014	179 176-186	6/6
10.50	1:17:52	3:40	7:19	145 140-155	1061	180 176-184	10/1
11.00	1:21:48	3:56 +15	7:52	143 133-156	1125	180 170-190	11/2
11.50	1:25:30	3:41	7:23	150 141-159	1107	178 172-184	10/2
12.00	1:29:16	3:46	7:33	151 144-160	1139	175 170-188	3/11
12.02	1:29:24	8	7:48	158 158-158	1232	176 176-176	0/0

Heart

137/160max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 47m, Flat prediction 1:26:32

Elevation Graph

Biggest Climbs (m)	Min/mi
17 1.2%	7:40
15 1.2%	7:20
13 3.1%	7:50
12 3.4%	7:07
11 3.2%	7:53
10 2.4%	6:34
See your biggest climbs

Cadence

180 (192 max) Stride Length: 123cm

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:36	6:28	49.31%	More
800m	3:19	6:41	55.35%	More
1km	4:12	6:45	57.16%	More
Mile	6:58	6:58	58.89%	More
5k	22:20	7:11	62.46%	More
5 miles	36:00	7:12	62.96%	More
10k	44:56	7:14	62.93%	More
10 miles	1:13:45	7:22	63.32%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:27	6:27	63.57
5km	21:11	6:49	65.82
5M	34:55	6:59	64.90
10km	43:51	7:03	64.49
10M	1:12:17	7:14	64.60
Half	1:35:58	7:20	63.85
20M	2:29:39	7:29	64.88
Mara	3:18:43	7:35	65.15

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