Sat 6th Nov 2021 at 7:31am by MartinH - MH Health & Fitness

Run > Medium Long Run

windy

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Time
1:29:32
Miles
13.13
Min/mi
6:49
Pacing
94%
WAVA
71.50
Stride(cm)
130
Cals
1205
Cadence
182
BPM
142
%MHR
81.3
B/mi
970
Asc(m)
226
Hillscore
7
Surface
Road

Notes & Comments

Medium Long Run - Comfortable-Steady Effort

Started easy and then pushed the effort to just above easy. As the run went on pushed the effort a little more allowing HR to rise uphill and then keep pacing consistent for the rest.
Always had more gears if needed and legs were good throughout.
Breezy and windy in places!

Split Summary
===
1) 1m - 7:15(7:15/m) 129/139bpm [935b/mi] 91cal 8.28/9.64mph
2) 1m - 6:53(6:53/m) 137/143bpm [942b/mi] 97cal 8.72/9.41mph
3) 1m - 6:53(6:53/m) 137/142bpm [944b/mi] 94cal 8.71/9.43mph
4) 1m - 7:06(7:06/m) 143/152bpm [1014b/mi] 102cal 8.46/9.23mph
5) 1m - 7:00(7:00/m) 142/148bpm [994b/mi] 95cal 8.57/9.02mph
6) 1m - 6:42(6:42/m) 140/145bpm [939b/mi] 87cal 8.95/9.37mph
7) 1m - 6:40(6:40/m) 141/146bpm [939b/mi] 87cal 9.01/9.5mph
8) 1m - 6:43(6:43/m) 149/157bpm [1002b/mi] 97cal 8.93/9.54mph
9) 1m - 6:31(6:31/m) 147/156bpm [958b/mi] 90cal 9.2/9.81mph
10) 1m - 6:25(6:25/m) 148/153bpm [950b/mi] 88cal 9.35/9.83mph
11) 1m - 6:30(6:30/m) 151/155bpm [982b/mi] 94cal 9.23/10mph
12) 1m - 6:53(6:53/m) 150/154bpm [1032b/mi] 97cal 8.72/9.41mph
13) 1m - 7:06(7:06/m) 144/149bpm [1022b/mi] 78cal 8.45/9.08mph
14) 0.13m - 55(7:01/m) 141/143bpm [989b/mi] 8cal 8.56/8.52mph

7:15 6:53 6:53 7:06 7:00 6:42 6:40 6:43 6:31 6:25 6:30 6:53 7:06 55

Pace

91%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	3:43	3:43	7:25	124 95-132	920	178 174-182	10/14
1.00	7:14	3:31	7:02	133 123-139	936	181 176-186	9/14
1.50	10:38	3:24	6:48	135 111-142	917	182 178-200	7/16
2.00	14:07	3:29	6:58	137 134-140	954	181 178-184	14/19
2.50	17:29	3:23	6:45	137 132-141	925	180 176-188	9/20
3.00	21:00	3:30	7:01	136 118-140	954	180 178-186	12/19
3.50	24:35	3:35	7:10	146 139-152	1047	181 178-184	24/7
4.00	28:05	3:30	7:01	140 119-145	982	181 178-198	11/11
4.50	31:37	3:32	7:04	142 141-144	1003	182 176-188	15/9
5.00	35:05	3:28	6:56	140 127-148	970	181 178-186	11/16
5.50	38:27	3:22	6:44	141 138-145	949	182 178-186	12/16
6.00	41:48	3:21	6:41	139 121-143	929	181 178-192	4/15
6.50	45:09	3:21	6:42	139 135-142	932	182 180-190	9/16
7.00	48:27	3:19	6:37	143 140-146	947	183 180-186	13/10
7.50	51:52	3:24	6:48	145 122-152	987	183 178-192	17/10
8.00	55:11	3:19	6:38	151 143-157	1002	184 180-186	20/9
8.50	58:24	3:13	6:27	145 123-153	934	183 178-192	11/21
9.00	1:01:42	3:18	6:36	148 142-154	976	184 180-190	21/11
9.50	1:04:58	3:16	6:31	151 145-153	985	184 180-192	12/16
10.00	1:08:07	3:09	6:19	143 119-149	903	184 180-188	6/16
10.50	1:11:18	3:11	6:22	149 147-152	949	184 182-188	18/14
11.00	1:14:37	3:19	6:38	152 150-155	1008	185 182-194	17/10
11.50	1:18:03	3:26	6:52	150 133-154	1030	183 180-186	23/13
12.00	1:21:30	3:27	6:54	149 144-152	1027	182 178-186	16/15
12.50	1:25:05	3:35	7:11	147 143-149	1055	181 178-186	15/4
13.00	1:28:36	3:31	7:01	140 129-148	983	180 176-190	8/13
13.13	1:29:31	55	7:05	141 138-142	999	177 172-184	3/6

Heart

142/157max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 226m, Range 49m, Flat prediction 1:29:12

Elevation Graph

Biggest Climbs (m)	Min/mi
19 2.9%	6:45
15 2.1%	7:13
15 3.5%	7:03
13 4.6%	7:27
12 3.5%	6:42
See your biggest climbs

Cadence

182 (200 max) Stride Length: 130cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	181	13.1	1:29:31	6:49
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:30	6:03	54.11%	More
800m	3:04	6:10	62.05%	More
1km	3:51	6:12	64.42%	More
Mile	6:18	6:18	67.13%	More
5k	20:05	6:28	71.57%	More
5 miles	32:46	6:33	71.41%	More
10k	40:56	6:35	71.38%	More
10 miles	1:07:19	6:44	71.73%	More
Half	1:29:17	6:49	71.52%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:00	6:00	70.45
5km	19:43	6:21	72.93
5M	32:29	6:30	72.04
10km	40:49	6:34	71.58
10M	1:07:16	6:44	71.77
Half	1:29:19	6:49	70.95
20M	2:19:17	6:58	72.10
Mara	3:04:56	7:04	72.41

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