Sat 4th Sep 2021 at 7:13am by MartinH - MH Health & Fitness

Run > Long Run

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Time
2:35:53
Miles
20.05
Min/mi
7:46
Pacing
89%
WAVA
64.05
Stride(cm)
117
Cals
1656
Cadence
176
BPM
135
%MHR
77
B/mi
1048
Asc(m)
189
Surface
Road

Notes & Comments

Long Run - Pacing Haseeb

Pacing Haseeb’s session (4m easy, then 5x2m at 7.15/1m easy), 2m easy to finish).

All went well. Second mile of reps 1, 3 & 5 had turns and so lost 5 seconds or so in those miles. Final fast mile involved 800m around 7.30 pace and then faster finish to bring average down.

For me, mainly easy and talkative with some of the faster miles more comfortable than easy. Good time on my feet and legs knew I’d run 20 miles by the end.

Split Summary
===
1) 1m - 8:09(8:09/m) 125/134bpm [1018b/mi] 99cal 7.37/9.14mph
2) 1m - 8:01(8:01/m) 128/134bpm [1025b/mi] 99cal 7.49/8.87mph
3) 1m - 7:58(7:58/m) 129/134bpm [1028b/mi] 91cal 7.53/8.37mph
4) 1m - 7:48(7:48/m) 133/139bpm [1037b/mi] 95cal 7.7/8.33mph
5) 1m - 7:15(7:15/m) 139/144bpm [1008b/mi] 97cal 8.28/9.25mph
6) 1m - 7:22(7:22/m) 142/146bpm [1045b/mi] 101cal 8.15/8.85mph
7) 1m - 8:09(8:09/m) 135/145bpm [1100b/mi] 92cal 7.36/8.35mph
8) 1m - 7:14(7:14/m) 139/144bpm [1006b/mi] 88cal 8.29/10.02mph
9) 1m - 7:12(7:12/m) 140/145bpm [1008b/mi] 88cal 8.33/9.29mph
10) 1m - 8:17(8:17/m) 132/145bpm [1093b/mi] 73cal 7.25/9.04mph
11) 1m - 7:15(7:15/m) 138/143bpm [1000b/mi] 82cal 8.28/9.27mph
12) 1m - 7:33(7:33/m) 139/145bpm [1049b/mi] 84cal 7.95/11.1mph
13) 1m - 8:16(8:16/m) 133/145bpm [1100b/mi] 69cal 7.25/9.41mph
14) 1m - 7:18(7:18/m) 139/145bpm [1016b/mi] 80cal 8.21/9.04mph
15) 1m - 7:18(7:18/m) 141/145bpm [1030b/mi] 83cal 8.21/8.72mph
16) 1m - 8:33(8:33/m) 133/141bpm [1137b/mi] 60cal 7.02/8.81mph
17) 1m - 7:16(7:16/m) 142/145bpm [1031b/mi] 83cal 8.27/10.54mph
18) 1m - 7:11(7:11/m) 144/151bpm [1035b/mi] 88cal 8.35/9.04mph
19) 1m - 8:34(8:34/m) 133/151bpm [1139b/mi] 55cal 7.01/8.87mph
20) 1m - 8:56(8:56/m) 129/135bpm [1152b/mi] 47cal 6.72/7.95mph
21) 0.05m - 20(7:09/m) 129/131bpm [923b/mi] 2cal 8.39/6.55mph

8:09 8:01 7:58 7:48 7:15 7:22 8:09 7:14 7:12 8:17 7:15 7:33 8:16 7:18 7:18 8:33 7:16 7:11 8:34 8:56 20

Pace

18%

39%

38%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	8:08	8:08	8:08	123 73-134	1001	173 132-186	14/26
2.00	16:09	8:00	8:00	128 110-134	1025	174 170-190	17/19
3.00	24:07	7:58	7:58	128 102-134	1020	174 170-184	17/24
4.00	31:54	7:48	7:48	133 127-139	1037	175 172-182	25/16
5.00	39:09	7:15	7:15	138 109-144	1000	177 174-184	23/22
6.00	46:31	7:22	7:22	142 138-145	1046	178 174-184	22/23
7.00	54:40	8:09	8:09	134 114-144	1092	176 170-238	22/23
8.00	1:01:54	7:14	7:14	137 111-144	991	178 174-190	21/25
9.00	1:09:06	7:12	7:12	140 132-145	1008	178 174-188	27/30
10.00	1:17:23	8:17	8:17	131 112-144	1084	176 158-194	22/13
11.00	1:24:38	7:15	7:15	138 118-142	1000	178 174-186	18/23
12.00	1:32:09	7:31	7:31	139 127-145	1045	178 174-202	24/20
13.00	1:40:26	8:18	8:18	133 119-144	1103	175 162-184	21/24
14.00	1:47:45	7:19	7:19	138 111-144	1009	178 174-186	24/27
15.00	1:55:03	7:18	7:18	141 131-145	1030	178 174-182	27/23
16.00	2:03:35	8:32	8:32	133 120-141	1135	174 168-182	20/22
17.00	2:10:52	7:16	7:16	140 111-145	1018	179 174-184	22/28
18.00	2:18:03	7:11	7:11	145 139-150	1042	180 174-190	21/22
19.00	2:26:37	8:34	8:34	133 119-150	1139	174 170-184	21/20
20.00	2:35:32	8:56	8:56	129 114-135	1152	173 170-176	19/15
20.05	2:35:53	21	7:23	130 128-131	960	173 172-174	0/0

Heart

135/150max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 189m, Range 21m, Flat prediction 2:35:53

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

176 (238 max) Stride Length: 117cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	176	20	2:35:51	7:47
Walk	0.0	132	0	2	15:55

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:33	6:16	51.90%	More
800m	3:26	6:54	54.99%	More
1km	4:19	6:57	57.04%	More
Mile	7:05	7:05	59.24%	More
5k	23:07	7:26	61.73%	More
5 miles	37:12	7:26	62.41%	More
10k	46:46	7:32	61.96%	More
10 miles	1:15:43	7:34	63.22%	More
Half	1:39:36	7:36	63.57%	More
20 miles	2:35:30	7:47	64.03%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:42	6:42	62.60
5km	22:00	7:05	64.86
5M	36:16	7:15	64.00
10km	45:34	7:20	63.59
10M	1:15:05	7:31	63.76
Half	1:39:42	7:37	63.02
20M	2:35:29	7:46	64.04
Mara	3:26:26	7:53	64.31

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