Fri 13th Jul 2018 at 6:00am by MartinH - MH Health & Fitness

Run > Medium Long Run

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Time
1:23:46
Miles
11.53
Min/mi
7:16
Pacing
92%
WAVA
64.70
Stride(cm)
121
Cals
1033
Cadence
183
BPM
131
%MHR
74.7
B/mi
949
Asc(m)
42
Hillscore
2
Surface
Mixed

Notes & Comments

MEDIUM LONG RUN - Ran canal to Kibworth Road and back.

Found it tough as legs tired and I was tired.

Been doing more strength work as going on holiday and think that, increased mileage, lack of sleep and the heat has just got on top of me a bit.

Even though tired, HR and pace in expected area so not bad.

Split Summary
===
1) 1m - 7:08(7:08/m) 122/141bpm 87cal 8.42/9.35mph
2) 1m - 7:15(7:15/m) 129/134bpm 97cal 8.27/9.46mph
3) 1m - 7:20(7:20/m) 132/136bpm 101cal 8.18/8.91mph
4) 1m - 7:20(7:20/m) 132/136bpm 96cal 8.18/9.29mph
5) 1m - 7:11(7:11/m) 133/135bpm 94cal 8.35/9.62mph
6) 1m - 7:29(7:29/m) 132/136bpm 93cal 8.02/8.89mph
7) 1m - 7:07(7:07/m) 132/135bpm 84cal 8.43/8.93mph
8) 1m - 7:11(7:11/m) 133/136bpm 85cal 8.36/9.18mph
9) 1m - 7:14(7:14/m) 132/134bpm 85cal 8.29/8.81mph
10) 1m - 7:11(7:11/m) 133/137bpm 82cal 8.35/9.04mph
11) 1m - 7:25(7:25/m) 135/139bpm 85cal 8.09/9.27mph
12) 0.53m - 3:55(7:28/m) 133/138bpm 44cal 8.04/8.77mph

7:08 7:15 7:20 7:20 7:11 7:29 7:07 7:11 7:14 7:11 7:25 3:55

Pace

23%

71%

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 +4	7:24	113 74-124	837	182 174-190	1/17
1.00	7:11	3:29	6:58	129 123-141	900	183 178-190	6/14
1.50	10:48	3:36	7:13	127 109-132	916	184 180-192	6/8
2.00	14:27	3:39	7:18	131 121-134	955	184 178-194	10/6
2.50	18:09	3:42	7:24	133 129-136	984	183 180-190	11/6
3.00	21:46	3:38	7:16	130 114-136	944	182 180-186	5/4
3.50	25:29	3:43	7:26	130 70-136	966	183 180-190	9/2
4.00	29:06	3:37	7:14	131 122-135	948	184 180-190	6/7
4.50	32:45	3:38	7:17	132 129-135	960	184 180-190	4/5
5.00	36:18	3:33	7:06	133 132-135	945	182 180-186	6/6
5.50	40:01	3:43	7:26	132 124-135	982	183 180-188	8/5
6.00	43:56	3:55 +9	7:50	131 126-136	1025	183 178-188	6/5
6.50	47:29	3:34	7:08	132 127-135	941	184 178-188	5/9
7.00	51:03	3:33	7:06	131 68-134	931	184 180-190	6/5
7.50	54:38	3:35	7:10	133 127-135	953	184 180-190	7/5
8.00	58:13	3:35	7:11	133 131-136	955	184 180-190	5/8
8.50	1:01:49	3:36	7:11	132 124-134	949	184 180-192	3/8
9.00	1:05:27	3:39	7:17	132 130-134	962	182 174-188	5/9
9.50	1:09:05	3:37	7:15	131 130-134	950	183 178-192	6/11
10.00	1:12:56	3:51 +18	7:42	134 127-137	1032	182 90-192	10/6
10.50	1:16:32	3:36	7:12	135 126-139	973	180 176-186	11/9
11.00	1:20:21	3:49	7:38	135 128-139	1030	181 176-190	10/4
11.50	1:24:05	3:44	7:28	134 129-138	1000	181 178-186	14/4
11.52	1:24:15	10	7:47	130 130-130	1013	181 180-182	0/0

Heart

131/141max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 28m, Flat prediction 1:23:27

Elevation Graph

Biggest Climbs (m)	Min/mi
13 2.1%	7:41
12 2.4%	7:42
See your biggest climbs

Cadence

183 (194 max) Stride Length: 121cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.4	182	11.5	1:23:46	7:17
Walk	0.4	90	0	19	1:10:26
Still	0.0	-	-	1	-
Pause	0.2	-	-	9	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:37	6:32	48.77%	More
800m	3:22	6:46	54.64%	More
1km	4:17	6:53	56.08%	More
Mile	7:02	7:02	58.32%	More
5k	22:10	7:08	62.90%	More
5 miles	36:09	7:14	62.69%	More
10k	45:05	7:15	62.73%	More
10 miles	1:12:49	7:17	64.13%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:26	6:26	63.74
5km	21:08	6:48	65.98
5M	34:50	6:58	65.06
10km	43:46	7:03	64.61
10M	1:12:08	7:13	64.74
Half	1:35:47	7:19	63.97
20M	2:29:22	7:28	65.00
Mara	3:18:19	7:34	65.28

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