Mon 22nd Nov 2021 at 6:49am by MartinH - MH Health & Fitness

Run > Progressive
  • v cold
  • Time
    1:00:56
  • Miles
    9.01
  • Min/mi
    6:46
  • Pacing
    90%
  • WAVA
    70.99
  • Stride(cm)
    131
  • Cals
    818
  • Cadence
    182
  • BPM
    139
  • %MHR
    79.5
  • B/mi
    941
  • Asc(m)
    144
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

Progressive Run

Cold and frosty, but calm, morning.
Started fairly conservatively as roads were a bit slippery in Novablast shoes.
Managed to consistently increase pace through each mile until mile 7 where I was aiming for sub-6 pace but roads around Knighton Park were still frosty and had to back off a bit effort wise in order to stay upright. A little frustrating but still a good workout.

Split Summary
===
1) 1m - 7:19(7:19/m) 124/132bpm [908b/mi] 87cal 8.19/9.1mph
2) 1m - 7:01(7:01/m) 134/152bpm [941b/mi] 96cal 8.55/9.25mph
3) 1m - 6:43(6:43/m) 135/143bpm [908b/mi] 92cal 8.92/9.66mph
4) 1m - 6:34(6:34/m) 144/148bpm [946b/mi] 99cal 9.13/9.85mph
5) 1m - 6:22(6:22/m) 146/150bpm [929b/mi] 97cal 9.43/9.91mph
6) 1m - 6:08(6:08/m) 148/154bpm [908b/mi] 94cal 9.78/10.6mph
7) 1m - 6:04(6:04/m) 155/159bpm [939b/mi] 97cal 9.9/10.56mph
8) 1m - 7:20(7:20/m) 141/158bpm [1034b/mi] 89cal 8.18/9.79mph
9) 1m - 7:18(7:18/m) 134/141bpm [978b/mi] 67cal 8.22/8.97mph
10) 0.01m - 5(6:49/m) 136/136bpm [927b/mi] 8.8/7.53mph
7:19 7:01 6:43 6:34 6:22 6:08 6:04 7:20 7:18 5

Pace

1% 14% 68% 10% 7%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 1:56 1:56 7:45 115 83-132 891 177 174-186 7/6
0.50 3:43 1:47 7:08 130 128-132 926 178 176-182 12/5
0.75 5:30 1:47 7:08 123 112-128 877 178 176-182 5/7
1.00 7:19 1:49 7:16 125 124-129 908 179 176-192 4/8
1.25 9:03 1:45 6:58 128 117-131 892 182 178-184 2/5
1.50 10:47 1:44 6:54 130 111-137 897 182 180-188 6/7
1.75 12:28 1:41 6:46 131 127-136 886 182 180-186 2/14
2.00 14:20 1:52 7:27 143 136-152 1066 181 178-188 11/3
2.25 16:03 1:42 6:50 139 135-142 949 184 178-200 10/3
2.50 17:45 1:42 6:49 126 106-134 858 181 180-184 4/9
2.75 19:26 1:42 6:46 136 133-138 921 182 180-186 4/9
3.00 21:18 1:51 +14 7:25 136 133-140 1008 183 178-190 7/11
3.25 22:57 1:40 6:39 142 138-144 945 184 182-190 6/6
3.50 24:39 1:42 6:47 141 120-147 955 184 180-190 11/4
3.75 26:17 1:38 6:31 146 144-147 951 185 182-198 5/7
4.00 27:52 1:35 6:22 144 142-147 916 184 182-190 4/11
4.25 29:28 1:36 6:24 145 142-147 927 185 182-188 7/5
4.50 31:02 1:34 6:16 144 128-148 902 184 182-186 7/8
4.75 32:37 1:35 6:20 147 145-149 930 185 182-196 6/9
5.00 34:13 1:36 6:26 149 146-150 958 185 182-188 6/9
5.25 35:44 1:31 6:02 148 147-150 894 186 182-192 7/4
5.50 37:20 1:36 6:26 146 130-154 939 183 180-190 1/18
5.75 38:51 1:31 6:03 144 141-148 872 186 180-192 7/3
6.00 40:22 1:31 6:03 152 149-154 919 188 178-190 5/3
6.25 42:13 1:51 +20 7:22 151 147-153 1114 187 186-192 4/3
6.50 43:41 1:28 5:54 154 153-155 908 189 184-194 5/2
6.75 45:11 1:30 5:59 157 155-158 938 188 184-190 4/2
7.00 46:44 1:34 6:14 158 156-159 986 191 186-200 8/2
7.25 48:36 1:52 7:27 147 127-158 1094 179 176-188 11/2
7.50 50:27 1:51 7:23 144 140-146 1063 180 176-186 5/4
7.75 52:13 1:46 7:04 134 114-140 947 178 176-182 6/6
8.00 54:05 1:52 7:29 136 131-141 1017 178 174-182 9/6
8.25 55:55 1:50 7:20 139 137-141 1020 178 174-184 10/5
8.50 57:43 1:48 7:12 135 131-138 972 177 176-180 8/8
8.75 59:31 1:48 7:12 126 111-132 907 178 176-184 2/10
9.00 1:01:23 1:52 7:29 133 128-139 995 179 170-188 9/5
9.01 1:01:28 5 7:10 135 135-135 968 170 170-170 0/0

Heart

139/159max
  • Show Beats/Mile

Elevation

Asc 144m, Range 49m, Flat prediction 1:00:26
Elevation Graph
Biggest Climbs (m) Min/mi
17 3.4% 7:24
12 2.3% 7:34
See your biggest climbs

Cadence

182 (200 max) Stride Length: 131cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 182 9 1:01:28 6:49
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:26 5:48 56.54% More
800m 2:55 5:52 65.27% More
1km 3:39 5:53 67.97% More
Mile 6:03 6:03 69.79% More
5k 19:31 6:17 73.69% More
5 miles 32:23 6:29 72.27% More
10k 40:56 6:35 71.38% More

Predictions

Dist Time Per Mile WAVA
1M 6:04 6:04 69.67
5km 19:55 6:25 72.20
5M 32:50 6:34 71.28
10km 41:15 6:38 70.83
10M 1:07:59 6:48 71.02
Half 1:30:16 6:53 70.21
20M 2:20:46 7:02 71.34
Mara 3:06:54 7:08 71.64
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