Tue 21st Jan 2020 at 6:00pm by MartinH - MH Health & Fitness

Run > Medium Long Run
  • Time
    1:26:44
  • Miles
    12.52
  • Min/mi
    6:56
  • Pacing
    0%
  • WAVA
    69.18
  • Stride(cm)
    130
  • Cals
    1101
  • Cadence
    178
  • BPM
    136
  • %MHR
    77.6
  • B/mi
    941
  • Asc(m)
    193
  • Hillscore
    9
  • Surface
    Road

Notes & Comments

Club Run- Manor Road (plus 4.5m before)

4.5 miles easy before club, then with sub-7.00 group. Ran hard on Manor Road rep. Just about paced it right as didn’t have any more by the end of if. Recovered quickly to continue easily at mid-6 pace.

Overall pleased with today as 21 miles over two runs and no drop off this evening

Split Summary
===
1) 1m - 7:38(7:38/m) 122/132bpm 89cal 7.86/8.79mph
2) 1m - 7:20(7:20/m) 128/136bpm 93cal 8.18/8.89mph
3) 1m - 7:16(7:16/m) 129/136bpm 92cal 8.26/9.43mph
4) 1m - 7:25(7:25/m) 131/138bpm 95cal 8.1/9.37mph
5) 1m - 7:14(7:14/m) 127/136bpm 80cal 8.29/9.33mph
6) 1m - 6:38(6:38/m) 139/145bpm 95cal 9.06/10.27mph
7) 1m - 6:36(6:36/m) 145/152bpm 99cal 9.09/10.29mph
8) 0.31m - 2:04(6:43/m) 147/150bpm 30cal 8.94/9.64mph
9) 0.68m - 3:28(5:05/m) 159/168bpm 56cal 11.79/13.05mph
10) 1m - 6:23(6:23/m) 143/167bpm 84cal 9.39/12.5mph
11) 1m - 6:36(6:36/m) 144/149bpm 91cal 9.1/9.98mph
12) 1m - 6:39(6:39/m) 147/156bpm 91cal 9.02/9.87mph
13) 1m - 7:24(7:24/m) 135/139bpm 76cal 8.11/9.02mph
14) 0.53m - 4:04(7:38/m) 131/135bpm 30cal 7.86/8.62mph
7:38 7:20 7:16 7:25 7:14 6:38 6:36 2:04 3:28 6:23 6:36 6:39 7:24 4:04

Pace

5% 2% 22% 56% 7% 8%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 3:45 3:45 7:30 119 80-132 892 171 112-176 9/4
1.00 7:38 3:53 7:45 121 110-128 938 173 170-176 2/7
1.50 11:18 3:40 7:21 129 120-133 948 174 172-180 9/5
2.00 14:58 3:40 7:20 126 109-136 924 175 170-182 4/10
2.50 18:32 3:34 7:08 128 114-136 913 174 172-180 3/19
3.00 22:14 3:42 7:24 128 123-135 947 175 174-182 6/6
3.50 25:55 3:41 +3 7:23 129 116-136 951 177 172-182 4/8
4.00 29:41 3:46 7:33 133 127-138 1003 176 174-182 13/1
4.50 33:23 3:42 7:23 129 113-136 953 175 172-182 4/4
5.00 54:15 20:52 +17:23 41:44 121 95-135 5049 177 112-186 5/10
5.50 57:44 3:29 6:58 139 114-145 968 180 174-186 15/5
6.00 1:01:06 3:23 +10 6:45 139 133-141 939 181 176-188 1/12
6.50 1:04:33 3:27 +11 6:53 145 139-151 998 182 128-188 14/4
7.00 1:08:31 3:58 +38 7:56 144 122-152 1142 180 112-188 22/2
7.50 1:12:09 3:38 +35 7:17 147 122-158 1070 185 176-196 2/8
8.00 1:14:43 2:33 5:07 164 158-167 838 195 188-200 5/12
8.50 1:19:35 4:52 +1:40 9:44 145 112-166 1413 179 88-190 2/10
9.00 1:24:20 4:45 +1:35 9:31 139 109-153 1322 183 174-194 3/8
9.50 1:27:32 3:12 6:24 144 141-148 922 183 178-190 1/20
10.00 1:31:30 3:57 +34 7:55 143 132-148 1131 181 176-188 9/2
10.50 1:34:42 3:12 6:24 148 135-155 947 184 180-192 11/2
11.00 1:38:59 4:18 +50 8:36 146 125-156 1254 181 116-188 18/2
11.50 1:42:37 3:38 7:15 134 130-137 972 177 174-182 7/11
12.00 1:46:24 3:47 7:35 136 133-139 1031 176 172-182 12/1
12.50 1:50:12 3:48 7:36 130 116-135 987 175 172-182 5/11
12.52 1:50:24 12 9:18 128 127-128 1190 175 170-180 0/0

Heart

136/167max
  • Show Beats/Mile

Elevation

Asc 193m, Range 48m, Flat prediction 1:25:24
Elevation Graph
Biggest Climbs (m) Min/mi
22 1.9% 6:28
20 1.9% 7:34
17 1.7% 7:04
16 1.4% 7:30
15 1.6% 7:33
See your biggest climbs

Cadence

178 (200 max) Stride Length: 130cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 80.0 178 12.5 1:27:42 7:15
Walk 17.5 109 0 19:50 18:32:48
Pause 2.5 - - 2:52 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:12 4:51 66.59% More
800m 2:29 5:00 75.38% More
1km 3:08 5:02 77.96% More
Mile 6:11 6:11 67.38% More
5k 21:09 6:48 66.96% More
5 miles 36:41 7:20 62.78% More
10k 45:34 7:20 63.06% More
10 miles 1:30:43 9:04 52.33% More

Predictions

Dist Time Per Mile WAVA
1M 6:06 6:06 68.24
5km 20:04 6:28 70.56
5M 33:05 6:37 69.60
10km 41:34 6:41 69.14
10M 1:08:30 6:51 69.30
Half 1:30:57 6:57 68.50
20M 2:21:50 7:06 69.61
Mara 3:08:20 7:11 69.90
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