Tue 10th Jul 2018 at 6:00am by MartinH - MH Health & Fitness

Run > Medium Long Run

warm

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Time
1:19:58
Miles
11.03
Min/mi
7:15
Pacing
83%
WAVA
64.70
Stride(cm)
123
Cals
986
Cadence
181
BPM
132
%MHR
75.7
B/mi
960
Asc(m)
42
Surface
Mixed

Notes & Comments

EASY CROSS COUNTRY SOLO RUN - Did club run plus a few miles solo.

All felt pretty easy despite heat and sun again.

Legs felt a little tired and left ankle/achilles is twinging.

Split Summary
===
1) 1m - 7:43(7:43/m) 127/137bpm 98cal 7.77/8.52mph
2) 1m - 7:39(7:39/m) 131/143bpm 102cal 7.84/9.68mph
3) 1m - 6:50(6:50/m) 132/143bpm 89cal 8.78/9.68mph
4) 1m - 6:55(6:55/m) 137/146bpm 94cal 8.67/9.31mph
5) 1m - 7:34(7:34/m) 133/137bpm 96cal 7.93/9.2mph
6) 1m - 7:10(7:10/m) 133/137bpm 87cal 8.37/9.52mph
7) 1m - 7:00(7:00/m) 136/139bpm 90cal 8.57/9.81mph
8) 1m - 7:01(7:01/m) 132/136bpm 77cal 8.55/9.62mph
9) 1m - 7:13(7:13/m) 134/138bpm 84cal 8.31/9.31mph
10) 1m - 7:22(7:22/m) 136/143bpm 91cal 8.14/9.79mph
11) 1m - 7:19(7:19/m) 132/137bpm 76cal 8.2/9.37mph
12) 0.03m - 11(7:09/m) 136/137bpm 2cal 8.4/7.7mph

7:43 7:39 6:50 6:55 7:34 7:10 7:00 7:01 7:13 7:22 7:19 11

Pace

27%

61%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.50	3:48	3:48	7:35	119 80-129	903	184 178-212
1.00	7:43	3:55	7:51	131 113-137	1028	183 178-190
1.50	11:34	3:51 +8	7:41	130 111-139	999	181 176-186
2.00	15:43	4:09 +13	8:18	132 121-143	1097	182 178-190
2.50	19:31	3:48 +17	7:36	130 112-141	989	180 174-186
3.00	22:50	3:19	6:38	135 131-143	897	182 178-188
3.50	26:10	3:19	6:39	141 124-146	938	181 176-188
4.00	29:45	3:35	7:10	132 122-136	947	182 176-190
4.50	33:46	4:01 +21	8:02	133 124-137	1069	180 122-188
5.00	37:39	3:53	7:47	133 117-137	1035	182 178-188
5.50	41:41	4:02 +33	8:04	130 113-135	1048	176 116-192
6.00	45:22	3:41	7:21	132 111-137	970	182 178-192
6.50	48:45	3:23	6:46	135 134-139	914	182 178-188
7.00	52:21	3:36	7:13	136 135-139	981	183 178-192
7.50	55:49	3:28	6:55	133 127-136	921	182 178-188
8.00	59:50	4:01 +27	8:02	130 120-136	1045	183 176-190
8.50	1:03:29	3:39	7:18	133 126-138	971	182 176-188
9.00	1:07:03	3:34	7:08	136 132-137	970	183 178-186
9.50	1:10:51	3:49 +17	7:37	136 131-143	1036	180 98-190
10.00	1:14:43	3:51	7:43	137 127-141	1057	182 176-190
10.50	1:18:16	3:33	7:06	131 126-135	929	179 174-186
11.00	1:22:01	3:45	7:30	133 130-137	998	181 176-186
11.02	1:22:12	11	7:42	136 136-137	1047	181 180-182

Heart

132/146max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

181 (212 max) Stride Length: 123cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.0	181	11	1:19:45	7:20
Walk	2.0	114	0	1:39	55:50
Pause	1.0	-	-	48	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:35	6:21	50.23%	More
800m	3:13	6:29	57.10%	More
1km	4:04	6:32	59.08%	More
Mile	6:35	6:35	62.35%	More
5k	22:26	7:13	62.14%	More
5 miles	36:09	7:14	62.69%	More
10k	45:20	7:18	62.38%	More
10 miles	1:14:15	7:25	62.89%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:26	6:26	63.74
5km	21:09	6:48	65.93
5M	34:51	6:58	65.03
10km	43:46	7:03	64.61
10M	1:12:09	7:13	64.72
Half	1:35:48	7:19	63.96
20M	2:29:23	7:28	65.00
Mara	3:18:21	7:34	65.27

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