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

Run > Medium Long Run

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Time
1:16:56
Miles
11.21
Min/mi
6:52
Pacing
90%
WAVA
68.39
Stride(cm)
128
Cals
1108
Cadence
184
BPM
143
%MHR
82
B/mi
985
Asc(m)
42
Surface
Mixed

Notes & Comments

MEDIUM LONG RUN - Aimed for a progressive run along the canal. Easy effort to Kibworth Road bridge and then a bit faster on the way back.

Weird HR reading in mile 5 which was an easy mile but then settled down to what I would expect was normal.

The pace and HR on the way back wasn't that high and it was only the heat making the run in any way tough.

Split Summary
===
1) 1m - 6:55(6:55/m) 127/140bpm 90cal 8.67/9.25mph
2) 1m - 6:51(6:51/m) 138/144bpm 101cal 8.77/9.83mph
3) 1m - 7:09(7:09/m) 141/145bpm 106cal 8.39/9mph
4) 1m - 7:02(7:02/m) 142/144bpm 103cal 8.53/9.77mph
5) 1m - 6:56(6:56/m) 151/171bpm 106cal 8.65/10.02mph
6) 1m - 6:55(6:55/m) 144/150bpm 100cal 8.68/10.4mph
7) 1m - 6:44(6:44/m) 146/150bpm 97cal 8.92/9.81mph
8) 1m - 6:37(6:37/m) 148/150bpm 98cal 9.07/9.64mph
9) 1m - 6:30(6:30/m) 151/156bpm 98cal 9.24/9.89mph
10) 1m - 6:40(6:40/m) 150/153bpm 100cal 9.01/10.46mph
11) 1m - 7:05(7:05/m) 146/154bpm 90cal 8.47/10.48mph
12) 0.21m - 1:32(7:11/m) 145/148bpm 19cal 8.35/8.66mph

6:55 6:51 7:09 7:02 6:56 6:55 6:44 6:37 6:30 6:40 7:05 1:32

Pace

11%

85%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.50	3:28	3:28	6:56	120 94-129	833	182 178-188
1.00	6:55	3:26	6:53	134 128-139	922	183 180-190
1.50	10:21	3:26	6:53	135 119-140	929	184 178-192
2.00	13:45	3:24	6:48	141 138-144	959	183 178-192
2.50	17:22	3:37	7:14	141 132-145	1021	183 176-192
3.00	20:54	3:32	7:04	141 137-144	996	182 178-188
3.50	24:32	3:38	7:16	141 135-143	1025	182 176-190
4.00	27:56	3:24	6:48	142 140-143	966	183 180-190
4.50	31:31	3:34	7:09	160 142-171	1143	183 178-190
5.00	34:52	3:22	6:43	143 140-157	961	183 178-190
5.50	38:21	3:29	6:57	143 135-146	995	183 178-188
6.00	42:02	3:41 +15	7:22	146 140-150	1076	185 180-194
6.50	45:22	3:20	6:39	147 144-150	978	184 176-190
7.00	48:46	3:24	6:49	144 126-150	981	185 180-192
7.50	52:06	3:19	6:39	148 147-150	984	186 182-192
8.00	55:23	3:17	6:34	148 138-149	973	186 182-190
8.50	58:32	3:09	6:18	152 136-156	957	187 180-192
9.00	1:01:53	3:21	6:41	150 148-153	1004	185 180-192
9.50	1:05:16	3:23	6:47	149 142-151	1010	186 180-194
10.00	1:08:49	3:33 +17	7:06	152 150-153	1080	187 182-192
10.50	1:12:18	3:29	6:59	151 147-154	1054	182 178-188
11.00	1:15:54	3:36	7:12	141 123-146	1014	180 176-184
11.21	1:17:27	1:33	7:14	145 143-148	1048	181 178-184

Heart

143/171max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

184 (214 max) Stride Length: 128cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.7	183	11.2	1:17:12	6:54
Walk	0.0	0	0	0	NAN:00:00
Pause	0.3	-	-	15	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:32	6:10	51.70%	More
800m	3:08	6:17	58.83%	More
1km	3:56	6:20	61.06%	More
Mile	6:23	6:23	64.21%	More
5k	20:23	6:34	68.43%	More
5 miles	33:30	6:42	67.64%	More
10k	42:02	6:46	67.26%	More
10 miles	1:08:42	6:52	67.97%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:05	6:05	67.40
5km	20:00	6:26	69.72
5M	32:57	6:35	68.78
10km	41:24	6:40	68.30
10M	1:08:14	6:49	68.44
Half	1:30:36	6:55	67.63
20M	2:21:17	7:04	68.72
Mara	3:07:36	7:10	69.01

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