Mon 27th Jan 2020 at 6:00am by MartinH - MH Health & Fitness

Run > Medium Long Run

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Time
1:12:26
Miles
10.01
Min/mi
7:14
Pacing
92%
WAVA
65.61
Stride(cm)
123
Cals
892
Cadence
181
BPM
133
%MHR
76.2
B/mi
965
Asc(m)
165
Hillscore
5
Surface
Road

Notes & Comments

Easy Effort Run

Easy effort. Felt congested so didn’t do planned session but ran at easy effort to keep miles in legs but no intensity. Apart from congestion feel fine.

Split Summary
===
1) 1m - 7:23(7:23/m) 129/137bpm 96cal 8.13/9.27mph
2) 1m - 7:04(7:04/m) 136/143bpm 98cal 8.48/9.31mph
3) 1m - 7:00(7:00/m) 134/141bpm 91cal 8.57/9.6mph
4) 1m - 7:03(7:03/m) 137/142bpm 95cal 8.51/11.54mph
5) 1m - 6:48(6:48/m) 136/140bpm 90cal 8.82/9.79mph
6) 1m - 7:10(7:10/m) 135/140bpm 89cal 8.37/9.16mph
7) 1m - 7:18(7:18/m) 134/141bpm 84cal 8.23/9.18mph
8) 1m - 7:30(7:30/m) 133/140bpm 83cal 8/8.64mph
9) 1m - 7:35(7:35/m) 135/143bpm 88cal 7.92/8.77mph
10) 1m - 7:29(7:29/m) 133/137bpm 78cal 8.01/8.83mph
11) 0.01m - 6(7:16/m) 131/131bpm 8.26/7.78mph

7:23 7:04 7:00 7:03 6:48 7:10 7:18 7:30 7:35 7:29 6

Pace

28%

67%

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	7:29	124 91-134	928	181 178-186	8/4
1.00	7:23	3:39	7:18	131 112-136	956	180 178-186	2/12
1.50	10:50	3:27	6:54	131 118-136	904	182 178-188	2/12
2.00	14:28	3:37	7:15	139 132-143	1007	182 176-190	17/1
2.50	18:02	3:35	7:09	135 122-140	965	181 174-190	8/10
3.00	21:28	3:25	6:51	132 116-140	904	181 176-184	3/13
3.50	25:09	3:41 +17	7:22	133 124-138	980	183 180-196	8/12
4.00	28:47	3:38	7:17	139 131-142	1011	182 176-188	11/5
4.50	32:14	3:26	6:53	134 122-138	922	182 178-190	3/9
5.00	35:37	3:24	6:47	137 120-140	929	182 178-188	6/5
5.50	39:05	3:28	6:56	136 132-139	942	181 176-184	6/8
6.00	42:46	3:41	7:21	133 119-140	978	180 174-184	8/9
6.50	46:25	3:39	7:18	133 115-141	972	181 174-188	11/10
7.00	50:05	3:40	7:20	132 116-140	968	180 174-186	4/18
7.50	53:46	3:42	7:23	133 112-140	982	182 178-186	8/6
8.00	57:34	3:48	7:36	133 121-137	1011	181 178-186	10/6
8.50	1:01:19	3:45	7:30	135 125-138	1012	180 176-188	13/1
9.00	1:05:09	3:50	7:39	134 111-142	1026	180 176-184	15/3
9.50	1:08:59	3:50	7:40	134 130-137	1027	180 174-186	12/4
10.00	1:12:39	3:40	7:19	131 112-137	960	177 174-182	5/9
10.01	1:12:44	5	8:09	131 131-131	1069	174 174-174	0/0

Heart

133/143max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 165m, Range 46m, Flat prediction 1:11:49

Elevation Graph

Biggest Climbs (m)	Min/mi
27 1.6%	7:34
20 2.1%	7:31
See your biggest climbs

Cadence

181 (250 max) Stride Length: 123cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	180	10	1:12:44	7:16
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:37	6:30	49.75%	More
800m	3:17	6:36	57.06%	More
1km	4:09	6:40	58.91%	More
Mile	6:46	6:46	61.54%	More
5k	21:39	6:58	65.37%	More
5 miles	35:18	7:04	65.23%	More
10k	44:10	7:06	65.07%	More
10 miles	1:12:38	7:16	65.35%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:27	6:27	64.54
5km	21:12	6:49	66.78
5M	34:57	6:59	65.88
10km	43:54	7:04	65.47
10M	1:12:21	7:14	65.61
Half	1:36:05	7:20	64.84
20M	2:29:49	7:29	65.90
Mara	3:18:56	7:36	66.17

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