Tue 28th Jan 2020 at 6:00pm by MartinH - MH Health & Fitness

Run > Medium Long Run

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Time
1:21:30
Miles
11.71
Min/mi
6:58
Pacing
0%
WAVA
68.71
Stride(cm)
128
Cals
1065
Cadence
180
BPM
136
%MHR
77.7
B/mi
946
Asc(m)
192
Hillscore
11
Surface
Road

Notes & Comments

Club Run - Saffron Lane Route (plus 4 m solo)

21.2 miles for the day. 4m easy before club, then easy to Saffron Lane. Was planning on steady effort until I got competitive and ran hard on the final section.

Kept pushing pace in way back up Welford Road and my legs felt good with another gear at least right to the end.

Very pleased with today 😀

Split Summary
===
1) 1m - 7:40(7:40/m) 127/133bpm 98cal 7.83/8.72mph
2) 1m - 7:05(7:05/m) 132/141bpm 97cal 8.47/9.81mph
3) 1m - 7:20(7:20/m) 136/143bpm 103cal 8.18/9.06mph
4) 1m - 6:56(6:56/m) 136/142bpm 95cal 8.65/10.31mph
5) 1m - 7:29(7:29/m) 122/137bpm 77cal 8.01/9.06mph
6) 1m - 7:04(7:04/m) 135/142bpm 95cal 8.49/9.46mph
7) 1m - 6:09(6:09/m) 142/163bpm 87cal 9.77/11.75mph
8) 1m - 6:13(6:13/m) 144/169bpm 85cal 9.66/14.13mph
9) 1m - 6:37(6:37/m) 143/162bpm 87cal 9.08/10.23mph
10) 1m - 6:42(6:42/m) 141/153bpm 87cal 8.96/9.48mph
11) 1m - 7:01(7:01/m) 146/161bpm 96cal 8.56/9.58mph
12) 0.71m - 5:15(7:23/m) 137/143bpm 58cal 8.12/8.62mph

7:40 7:05 7:20 6:56 7:29 7:04 6:09 6:13 6:37 6:42 7:01 5:15

Pace

19%

64%

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	123 86-133	922	177 170-184	8/4
1.00	7:40	3:55	7:50	128 125-130	1003	178 174-184	3/11
1.50	11:11	3:31	7:02	129 119-137	907	178 174-184	2/19
2.00	14:45	3:34	7:08	134 128-141	957	180 174-186	6/7
2.50	18:27	3:42	7:24	138 125-143	1021	181 176-186	9/5
3.00	22:06	3:39	7:18	132 124-138	963	179 174-186	7/3
3.50	25:31	3:26	6:52	136 119-142	933	180 176-184	11/10
4.00	29:01	3:30	7:00	137 130-140	959	180 174-186	6/4
4.50	51:02	22:00 +18:06	44:01	117 91-136	5150	175 170-190	3/14
5.00	54:45	3:43 +8	7:26	127 114-133	945	178 156-182	4/9
5.50	58:15	3:30	7:00	134 126-142	938	181 176-186	12/1
6.00	1:01:49	3:34	7:09	136 120-141	971	180 174-184	6/6
6.50	1:06:20	4:31 +1:14	9:01	132 106-139	1191	179 168-184	1/14
7.00	1:09:12	2:52	5:43	153 137-163	875	188 180-198	1/8
7.50	1:13:19	4:07 +1:17	8:15	153 120-168	1262	189 172-202	3/6
8.00	1:17:36	4:17 +54	8:34	138 111-151	1182	184 180-188	15/3
8.50	1:22:41	5:05 +1:46	10:09	140 101-162	1422	180 88-194	15/16
9.00	1:26:31	3:51 +33	7:41	146 125-155	1122	183 176-226	14/12
9.50	1:29:59	3:28 +6	6:56	140 131-152	971	184 180-190	6/11
10.00	1:33:55	3:56 +36	7:51	143 129-153	1123	184 180-190	8/2
10.50	1:37:35	3:40 +18	7:21	152 124-161	1117	184 106-196	17/2
11.00	1:41:15	3:39	7:19	140 132-145	1024	179 174-190	13/9
11.50	1:44:57	3:42	7:24	139 136-142	1028	179 174-182	10/1
11.71	1:46:29	1:32	7:23	130 114-137	960	176 174-182	2/7

Heart

136/168max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 192m, Range 53m, Flat prediction 1:18:20

Elevation Graph

Biggest Climbs (m)	Min/mi
25 4.0%	8:58
21 1.8%	7:01
16 1.4%	7:17
16 1.4%	7:21
13 4.7%	6:52
11 1.2%	7:16
See your biggest climbs

Cadence

180 (226 max) Stride Length: 128cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.2	180	11.7	1:41:17	8:54
Walk	2.1	100	0	2:17	3:35:43
Pause	2.7	-	-	2:55	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:15	5:00	64.57%	More
800m	2:34	5:09	73.03%	More
1km	3:17	5:17	74.32%	More
Mile	6:53	6:53	60.45%	More
5k	22:08	7:07	63.97%	More
5 miles	38:27	7:41	59.90%	More
10k	48:00	7:43	59.87%	More
10 miles	1:33:30	9:21	50.77%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:09	6:09	67.68
5km	20:14	6:31	69.97
5M	33:21	6:40	69.04
10km	41:54	6:45	68.59
10M	1:09:03	6:54	68.75
Half	1:31:41	7:00	67.96
20M	2:22:58	7:09	69.05
Mara	3:09:50	7:15	69.35

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