Tue 31st Aug 2021 at 6:32am by MartinH - MH Health & Fitness

Run > Hill Work

breezy

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Time
1:08:41
Miles
10.03
Min/mi
6:51
Pacing
88%
WAVA
69.91
Stride(cm)
129
Cals
904
Cadence
182
BPM
139
%MHR
79.4
B/mi
952
Asc(m)
180
Hillscore
9
Surface
Road

Notes & Comments

Fartlek Hills (2m easy, 6.2m fartleks, 1.8m easy)

Work hard uphill, run easier (not easy) on the flats and downs. No pace targets, just moderate effort away from the hills and harder on the uphills.

Legs tiring towards the end which is a good sign.

Split Summary
===
1) 1m - 7:13(7:13/m) 125/135bpm [902b/mi] 90cal 8.32/9.25mph
2) 1m - 6:42(6:42/m) 131/137bpm [879b/mi] 91cal 8.95/9.54mph
3) 1m - 6:24(6:24/m) 146/158bpm [936b/mi] 98cal 9.36/10.16mph
4) 1m - 6:29(6:29/m) 148/158bpm [959b/mi] 99cal 9.26/9.75mph
5) 1m - 6:42(6:42/m) 139/157bpm [931b/mi] 86cal 8.95/9.85mph
6) 1m - 6:47(6:47/m) 143/160bpm [970b/mi] 92cal 8.84/10.46mph
7) 1m - 6:43(6:43/m) 143/157bpm [961b/mi] 92cal 8.93/9.87mph
8) 1m - 6:51(6:51/m) 144/151bpm [986b/mi] 95cal 8.76/9.5mph
9) 1m - 7:14(7:14/m) 143/159bpm [1035b/mi] 94cal 8.29/9.85mph
10) 1m - 7:26(7:26/m) 134/140bpm [995b/mi] 67cal 8.08/8.56mph
11) 0.03m - 10(6:23/m) 126/127bpm [803b/mi] 9.41/8.64mph

7:13 6:42 6:24 6:29 6:42 6:47 6:43 6:51 7:14 7:26 10

Pace

86%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	3:36	3:36	7:12	121 93-130	871	177 174-182	13/19
1.00	7:12	3:36	7:12	128 118-134	923	179 176-184	10/21
1.50	10:33	3:21	6:41	129 112-134	863	180 174-188	4/22
2.00	13:55	3:22	6:44	134 131-137	901	181 178-194	6/16
2.50	17:07	3:13	6:26	148 132-158	951	188 180-192	19/9
3.00	20:18	3:11	6:22	145 125-155	923	183 176-206	13/16
3.50	23:31	3:13	6:25	147 121-156	944	185 176-192	16/7
4.00	26:48	3:17	6:35	145 121-158	954	180 174-188	4/24
4.50	30:38	3:50 +33	7:40	132 108-153	1011	184 178-198	11/16
5.00	34:03	3:25	6:50	144 130-157	985	186 180-196	25/2
5.50	37:24	3:20	6:41	145 123-159	969	184 176-194	13/14
6.00	40:51	3:27	6:54	139 129-155	959	181 176-192	7/16
6.50	44:11	3:21	6:42	145 120-157	971	186 178-198	16/7
7.00	47:34	3:22	6:45	138 128-149	931	182 176-194	7/18
7.50	51:02	3:29	6:57	142 140-147	987	183 178-190	15/10
8.00	54:24	3:22	6:44	146 140-150	983	184 180-190	18/10
8.50	57:54	3:29	6:58	148 132-158	1032	183 174-194	17/13
9.00	1:01:39	3:45	7:30	138 132-141	1036	179 176-184	18/6
9.50	1:05:24	3:45	7:30	136 129-140	1020	179 176-182	15/9
10.00	1:09:04	3:41	7:21	131 119-139	964	179 176-188	8/13
10.02	1:09:14	10	6:34	127 126-127	834	184 180-190	0/0

Heart

139/159max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 180m, Range 55m, Flat prediction 1:08:58

Elevation Graph

Biggest Climbs (m)	Min/mi
25 3.0%	6:30
15 3.0%	6:27
15 2.7%	7:41
13 2.3%	6:39
11 2.3%	6:30
11 2.3%	6:46
See your biggest climbs

Cadence

182 (212 max) Stride Length: 129cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	182	10	1:09:14	6:54
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:32	6:11	52.55%	More
800m	3:06	6:14	60.87%	More
1km	3:54	6:16	63.16%	More
Mile	6:18	6:18	66.53%	More
5k	20:18	6:32	70.31%	More
5 miles	33:34	6:43	69.15%	More
10k	41:49	6:44	69.29%	More
10 miles	1:09:00	6:54	69.37%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:06	6:06	68.76
5km	20:04	6:28	71.10
5M	33:04	6:37	70.20
10km	41:33	6:41	69.74
10M	1:08:28	6:51	69.92
Half	1:30:55	6:56	69.11
20M	2:21:46	7:05	70.23
Mara	3:08:14	7:11	70.53

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