Tue 16th Nov 2021 at 6:33pm by MartinH - MH Health & Fitness

Run > Tempo

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Time
1:07:00
Miles
9.80
Min/mi
6:50
Pacing
0%
WAVA
70.53
Stride(cm)
130
Cals
963
Cadence
181
BPM
144
%MHR
82.5
B/mi
987
Asc(m)
169
Hillscore
8
Surface
Road

Notes & Comments

Club Run - Manor Road Route

3 miles before club. First mile fairly steady and then started to get faster through Oadby.
Hard efforts down Manor Road, cannot remember the last time my HR got in to the 170s, but I was working hard to finish as quick as possible on the first part. Second part of Manor Road was solo.
Legs felt tired after those two efforts but they kept going well and always had another gear on way back up Welford Road to club

Split Summary
===
1) 1m - 7:25(7:25/m) 130/138bpm [964b/mi] 98cal 8.09/8.7mph
2) 1m - 7:16(7:16/m) 137/144bpm [996b/mi] 106cal 8.26/9.29mph
3) 1m - 7:10(7:10/m) 137/146bpm [981b/mi] 99cal 8.38/9.54mph
4) 1m - 7:08(7:08/m) 137/143bpm [978b/mi] 95cal 8.41/9.31mph
5) 1m - 6:51(6:51/m) 150/158bpm [1028b/mi] 108cal 8.76/9.2mph
6) 0.31m - 2:03(6:41/m) 154/158bpm [1030b/mi] 32cal 8.97/9.79mph
7) 0.7m - 3:37(5:10/m) 165/174bpm [853b/mi] 62cal 11.61/11.98mph
8) 0.03m - 46(30:34/m) 156/171bpm [4769b/mi] 12cal 1.96/11.65mph
9) 0.49m - 2:37(5:23/m) 160/169bpm [862b/mi] 42cal 11.14/12mph
10) 1m - 6:14(6:14/m) 151/167bpm [942b/mi] 92cal 9.62/10.56mph
11) 1m - 6:43(6:43/m) 150/158bpm [1007b/mi] 98cal 8.94/10mph
12) 0.68m - 4:42(6:55/m) 150/163bpm [1038b/mi] 68cal 8.67/10.14mph
13) 0.61m - 4:28(7:21/m) 142/148bpm [1044b/mi] 51cal 8.16/8.79mph

7:25 7:16 7:10 7:08 6:51 2:03 3:37 46 2:37 6:14 6:43 4:42 4:28

Pace

16%

58%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	3:42	3:42	7:24	127 92-133	940	177 172-182	15/10
1.00	7:24	3:42	7:24	131 127-138	969	178 176-184	11/15
1.50	11:01	3:37	7:14	135 116-142	977	178 176-182	14/12
2.00	14:40	3:39	7:18	137 132-144	1000	179 176-184	13/17
2.50	18:20	3:40	7:20	137 114-146	1004	178 174-186	15/14
3.00	31:00	12:40 +9:11	25:20	134 101-141	3394	176 74-190	8/22
3.50	34:42	3:42	7:24	136 115-141	1007	179 172-190	20/10
4.00	38:09	3:27	6:54	136 112-143	939	182 172-186	6/18
4.50	41:34	3:25	6:50	148 143-155	1010	183 180-188	17/16
5.00	45:23	3:50 +24	7:40	153 145-158	1172	182 178-186	28/6
5.50	48:58	3:35 +34	7:09	154 138-163	1102	185 136-192	10/11
6.00	51:35	2:37	5:14	169 163-174	884	193 190-198	6/15
6.50	55:43	4:08 +49	8:16	158 123-171	1305	174 84-194	4/12
7.00	1:00:03	4:20 +1:12	8:41	150 127-167	1302	185 176-194	12/17
7.50	1:03:56	3:53 +48	7:46	153 131-158	1189	186 178-194	2/23
8.00	1:08:06	4:10 +45	8:20	147 133-154	1225	183 118-186	17/13
8.50	1:11:37	3:31 +14	7:02	153 148-157	1076	187 184-190	18/5
9.00	1:15:24	3:47 +14	7:34	153 143-163	1158	183 176-192	19/11
9.50	1:21:04	5:39 +2:06	11:19	140 114-148	1584	181 172-192	16/9
9.80	1:23:15	2:11	7:14	142 139-147	1027	179 170-184	8/6

Heart

144/174max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 169m, Range 51m, Flat prediction 1:03:12

Elevation Graph

Biggest Climbs (m)	Min/mi
22 2.1%	6:57
21 2.4%	7:28
19 3.3%	13:34
16 2.4%	7:30
See your biggest climbs

Cadence

181 (198 max) Stride Length: 130cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	85.9	182	9.8	1:11:29	7:18
Walk	14.1	106	0	11:46	9:43:42

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:16	5:06	64.28%	More
800m	2:35	5:11	73.85%	More
1km	3:13	5:11	77.15%	More
Mile	6:11	6:11	68.32%	More
5k	21:44	7:00	66.18%	More
5 miles	36:45	7:21	63.68%	More
10k	45:47	7:22	63.81%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:06	6:06	69.29
5km	20:03	6:27	71.72
5M	33:03	6:37	70.81
10km	41:31	6:41	70.37
10M	1:08:26	6:51	70.55
Half	1:30:52	6:56	69.74
20M	2:21:42	7:05	70.87
Mara	3:08:09	7:11	71.17

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