Mon 13th Mar 2023 at 6:22am by MartinH - MH Health & Fitness

Run > Steady-State

  • v windy
  • v cold
  • Time
    1:01:56
  • Miles
    9.03
  • Min/mi
    6:52
  • Pacing
    92%
  • WAVA
    70.59
  • Stride(cm)
    131
  • Cals
    980
  • Cadence
    179
  • BPM
    142
  • %MHR
    80.9
  • B/mi
    971
  • Asc(m)
    163
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

Steady Effort Run
Poor sleep (mainly cat related), tired left quad after Saturday and really strong winds meant tempo run was not going to be the best idea.

Decided to run steady effort and not look at paces. Most of miles 2-4 were with the wind behind me with some side gusts and a bit of headwind. Turned on to Victoria Park Road just after 4 miles and hit block headwind.

Back from there was mainly headwind with mix of side gusts and odd bits of calm.

Didn't look at watch until hitting mile 7 and then working out way home to make 9 miles. Actually really surprised with the consistency of pacing given the change in wind direction.

Legs felt the same finishing as when starting, so no more damage.

Start of cutback week before final 3 week big push to London

Split Summary
===
1) 1mi - 7:12(7:12/mi) 131/141bpm [942b/mi] 107cal
2) 1mi - 6:38(6:38/mi) 142/149bpm [943b/mi] 108cal
3) 1mi - 6:34(6:34/mi) 142/146bpm [933b/mi] 105cal
4) 1mi - 6:35(6:35/mi) 146/151bpm [962b/mi] 106cal
5) 1mi - 6:36(6:36/mi) 147/152bpm [970b/mi] 108cal
6) 1mi - 6:39(6:39/mi) 146/151bpm [970b/mi] 107cal
7) 1mi - 6:40(6:40/mi) 149/152bpm [994b/mi] 109cal
8) 1mi - 7:30(7:30/mi) 143/152bpm [1072b/mi] 115cal
9) 1mi - 7:19(7:19/mi) 137/141bpm [1003b/mi] 112cal
10) 0.03mi - 13(7:02/mi) 137/138bpm [963b/mi] 3cal
7:12 6:38 6:34 6:35 6:36 6:39 6:40 7:30 7:19 13

Pace

1% 17% 77% 6%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 1:54 1:54 7:36 120 88-136 912 172 170-176 9/1
0.50 3:43 1:49 7:15 132 129-138 956 175 174-178 8/5
0.75 5:29 1:47 7:07 134 132-136 953 177 172-190 5/5
1.00 7:11 1:42 6:46 133 111-141 901 176 172-190 4/4
1.25 8:47 1:36 6:23 140 137-143 893 180 176-186 3/10
1.50 10:19 1:33 6:11 138 124-142 853 182 178-192 2/9
1.75 12:02 1:43 6:51 142 131-147 973 180 174-184 5/8
2.00 13:49 1:47 7:08 147 143-149 1049 177 176-182 14/1
2.25 15:28 1:39 6:35 143 143-145 942 180 176-182 3/5
2.50 17:06 1:38 6:30 139 128-143 904 179 176-182 5/5
2.75 18:44 1:38 6:34 142 138-145 932 181 162-188 3/8
3.00 20:27 1:43 +4 6:53 144 142-146 992 182 178-194 5/5
3.25 22:07 1:40 6:39 146 132-150 970 183 178-186 9/3
3.50 23:47 1:40 6:39 146 135-151 972 181 178-182 6/7
3.75 25:24 1:38 6:30 146 144-148 950 181 178-186 5/8
4.00 27:03 1:38 6:33 143 142-146 936 181 178-188 5/6
4.25 28:39 1:37 6:27 148 146-149 955 182 178-188 4/6
4.50 30:22 1:43 6:51 142 120-150 973 182 180-186 9/11
4.75 32:01 1:38 6:33 148 146-150 970 182 178-194 8/9
5.00 33:39 1:38 6:33 149 147-152 975 180 176-186 4/12
5.25 35:18 1:40 6:38 146 143-149 969 180 178-182 11/5
5.50 37:02 1:43 6:54 146 127-151 1006 181 178-186 5/11
5.75 38:35 1:34 6:14 145 142-149 904 181 176-186 4/14
6.00 40:17 1:42 6:49 147 143-149 1002 183 180-190 10/7
6.25 41:57 1:40 6:40 144 126-150 960 182 178-188 6/5
6.50 43:48 1:51 +8 7:22 149 141-151 1098 183 180-192 13/7
6.75 45:27 1:39 6:35 150 150-151 988 183 180-192 11/10
7.00 47:06 1:39 6:36 150 149-151 991 182 180-186 9/7
7.25 48:54 1:48 7:12 146 142-152 1051 177 174-182 10/3
7.50 50:50 1:56 7:46 145 143-148 1125 179 176-184 10/10
7.75 52:44 1:54 7:34 139 119-148 1052 179 174-182 11/3
8.00 54:36 1:52 7:28 139 133-145 1039 177 174-182 3/9
8.25 56:30 1:54 7:37 139 134-141 1058 177 174-194 12/5
8.50 58:19 1:49 7:14 136 134-139 984 177 172-180 8/6
8.75 1:00:06 1:47 7:09 136 131-141 973 175 172-178 9/7
9.00 1:01:55 1:49 7:16 133 116-138 967 178 174-204 5/10
9.03 1:02:08 13 7:19 137 137-138 1002 171 170-172 1/0

Heart

142/152max
  • Show Beats/Mile

Elevation

Asc 163m, Range 42m, Flat prediction 1:01:51
Elevation Graph
Biggest Climbs (m) Min/mi
18 3.3% 7:07
See your biggest climbs

Cadence

179 (204 max) Stride Length: 131cm Run: 100% Walk: 0%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:32 6:09 53.60% More
800m 3:07 6:17 61.55% More
1km 3:56 6:19 63.74% More
Mile 6:31 6:31 65.31% More
5k 20:29 6:36 70.73% More
5 miles 33:04 6:37 71.37% More
10k 41:18 6:39 71.32% More

Predictions

Dist Time Per Mile WAVA
1M 6:09 6:09 69.26
5km 20:12 6:30 71.75
5M 33:18 6:40 70.85
10km 41:50 6:44 70.42
10M 1:08:56 6:54 70.64
Half 1:31:32 6:59 69.84
20M 2:22:44 7:08 70.97
Mara 3:09:32 7:14 71.26
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