Thu 30th Jan 2020 at 9:00am by MartinH - MH Health & Fitness

Run > Fartleks

breezy

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Time
1:08:16
Miles
10.03
Min/mi
6:48
Pacing
86%
WAVA
69.75
Stride(cm)
130
Cals
957
Cadence
182
BPM
143
%MHR
81.8
B/mi
974
Asc(m)
192
Hillscore
8
Surface
Road

Notes & Comments

Fartlek Hills - Hard Up Hills, Easy-Moderate the rest

1m easy to start and then from Brabazon Road onwards ran hard effort up every hill. Varying lengths and gradients offer different difficulties.

First half was relatively easy with more hills and headwind in second half. Legs good after a tired first mile.

Split Summary
===
1) 1m - 7:12(7:12/m) 130/137bpm 96cal 8.33/9.46mph
2) 1m - 6:35(6:35/m) 141/158bpm 100cal 9.12/10.46mph
3) 1m - 6:39(6:39/m) 140/153bpm 97cal 9.02/9.71mph
4) 1m - 6:26(6:26/m) 148/156bpm 99cal 9.33/10.37mph
5) 1m - 6:31(6:31/m) 145/157bpm 95cal 9.21/10.71mph
6) 1m - 6:49(6:49/m) 146/160bpm 99cal 8.81/9.89mph
7) 1m - 6:32(6:32/m) 151/162bpm 100cal 9.18/10.98mph
8) 1m - 6:52(6:52/m) 148/158bpm 100cal 8.73/9.31mph
9) 1m - 7:06(7:06/m) 149/157bpm 99cal 8.44/9.14mph
10) 1m - 7:22(7:22/m) 138/146bpm 71cal 8.14/8.87mph
11) 0.03m - 13(6:53/m) 136/136bpm 1cal 8.72/8.5mph

7:12 6:35 6:39 6:26 6:31 6:49 6:32 6:52 7:06 7:22 13

Pace

74%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	3:40	3:40	7:19	127 91-137	929	178 174-186	9/6
1.00	7:12	3:32	7:05	131 114-134	928	179 176-182	2/12
1.50	10:35	3:23	6:46	135 132-138	913	181 178-188	2/11
2.00	13:46	3:11	6:23	149 133-158	951	185 180-198	16/2
2.50	17:07	3:20	6:40	140 128-152	934	180 178-182	4/13
3.00	20:34	3:27 +8	6:54	139 129-145	959	181 178-188	5/10
3.50	23:48	3:14	6:29	151 144-156	978	185 178-192	12/3
4.00	26:59	3:11	6:22	145 129-156	924	183 178-200	5/9
4.50	30:25	3:26 +11	6:52	149 145-157	1024	182 178-196	9/5
5.00	33:42	3:17	6:34	141 131-147	926	179 172-186	3/27
5.50	37:27	3:45 +18	7:29	149 138-159	1115	186 164-194	21/5
6.00	41:28	4:01 +40	8:02	144 129-160	1157	182 164-198	6/17
6.50	44:41	3:13	6:26	156 148-162	1004	186 178-198	17/9
7.00	48:01	3:20	6:39	147 137-155	979	182 176-190	7/17
7.50	51:28	3:27	6:54	145 130-156	1001	182 178-192	6/5
8.00	54:53	3:25	6:50	151 143-158	1033	184 176-192	15/5
8.50	58:26	3:33	7:06	152 133-157	1079	185 176-190	15/3
9.00	1:01:59	3:33	7:07	144 134-156	1024	179 174-184	9/10
9.50	1:05:41	3:41	7:23	141 134-146	1041	179 172-184	15/1
10.00	1:09:22	3:41	7:22	135 131-143	995	179 174-184	6/11
10.03	1:09:34	12	7:06	136 135-136	965	173 172-174	0/0

Heart

143/162max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 192m, Range 48m, Flat prediction 1:07:34

Elevation Graph

Biggest Climbs (m)	Min/mi
16 9.1%	12:29
16 2.0%	6:24
16 1.6%	7:22
14 2.0%	6:55
13 4.0%	6:12
10 2.0%	6:24
See your biggest climbs

Cadence

182 (226 max) Stride Length: 130cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	181	10	1:09:26	6:56
Walk	0.0	0	0	0	NAN:00:00
Pause	0.2	-	-	8	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:30	6:02	53.52%	More
800m	3:04	6:10	60.99%	More
1km	3:54	6:16	62.73%	More
Mile	6:21	6:21	65.55%	More
5k	20:23	6:34	69.46%	More
5 miles	33:38	6:44	68.46%	More
10k	42:10	6:47	68.16%	More
10 miles	1:09:22	6:56	68.44%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:04	6:04	68.61
5km	19:57	6:25	70.97
5M	32:52	6:34	70.06
10km	41:17	6:39	69.61
10M	1:08:03	6:48	69.76
Half	1:30:22	6:54	68.95
20M	2:20:54	7:03	70.07
Mara	3:07:06	7:08	70.36

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