Wed 15th Mar 2023 at 6:34pm by MartinH - MH Health & Fitness

Run > Coaching

drizzle
breezy
cold

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Time
23:30
Miles
1.62
Min/mi
14:30
Pacing
89%
WAVA
30.96
Stride(cm)
82
Cals
190
Cadence
136
BPM
105
%MHR
59.9
B/mi
1520
Asc(m)
18
Surface
Road

Notes & Comments

Run/Walk with CM
Rough intervals of 30-60 sec run/60 sec walks.

Split Summary
===
1) 0.26mi - 4:09(15:46/mi) 86/96bpm [1356b/mi] 28cal
2) 0.05mi - 33(11:21/mi) 98/111bpm [1113b/mi] 6cal
3) 0.05mi - 50(15:27/mi) 108/115bpm [1669b/mi] 7cal
4) 0.05mi - 35(11:17/mi) 103/108bpm [1162b/mi] 5cal
5) 0.06mi - 1:02(17:27/mi) 99/108bpm [1728b/mi] 7cal
6) 0.05mi - 34(11:20/mi) 100/108bpm [1133b/mi] 5cal
7) 0.05mi - 54(17:16/mi) 106/111bpm [1830b/mi] 6cal
8) 0.06mi - 43(11:27/mi) 107/116bpm [1225b/mi] 6cal
9) 0.06mi - 1:00(16:26/mi) 106/117bpm [1743b/mi] 7cal
10) 0.06mi - 39(11:26/mi) 98/106bpm [1120b/mi] 5cal
11) 0.05mi - 52(16:31/mi) 104/110bpm [1718b/mi] 6cal
12) 0.06mi - 39(11:40/mi) 106/118bpm [1237b/mi] 6cal
13) 0.05mi - 54(18:42/mi) 113/122bpm [2113b/mi] 7cal
14) 0.05mi - 38(11:52/mi) 110/117bpm [1306b/mi] 6cal
15) 0.07mi - 1:20(17:44/mi) 111/119bpm [1968b/mi] 11cal
16) 0.09mi - 59(11:20/mi) 110/116bpm [1247b/mi] 9cal
17) 0.07mi - 1:08(17:04/mi) 113/118bpm [1929b/mi] 9cal
18) 0.08mi - 55(11:35/mi) 116/126bpm [1343b/mi] 8cal
19) 0.05mi - 53(17:26/mi) 120/123bpm [2093b/mi] 8cal
20) 0.08mi - 55(11:27/mi) 118/128bpm [1351b/mi] 9cal
21) 0.06mi - 1:07(17:16/mi) 120/132bpm [2073b/mi] 12cal
22) 0.06mi - 43(11:28/mi) 108/115bpm [1239b/mi] 6cal
23) 0.08mi - 1:28(18:08/mi) 108/115bpm [1958b/mi] 11cal

4:09 33 50 35 1:02 34 54 43 1:00 39 52 39 54 38 1:20 59 1:08 55 53 55 1:07 43 1:28

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	1:00	1:00	15:57	81 78-86	1292	117 110-122	2/0
0.13	2:03	1:03	16:44	83 76-86	1389	122 114-174	2/1
0.19	2:54	51	13:37	86 77-96	1171	157 124-172	1/1
0.25	3:56	1:02	16:40	92 88-94	1533	119 114-122	2/1
0.31	4:41	45	11:54	97 85-112	1154	153 122-166	2/0
0.38	5:37	56	15:00	106 97-114	1590	127 82-162	1/0
0.44	6:28	51	13:39	104 98-108	1419	138 110-160	1/0
0.50	7:22	54	14:20	96 92-104	1376	131 118-158	0/1
0.56	8:19	58	15:21	107 103-110	1643	135 114-160	0/2
0.63	9:07	48	12:42	106 99-111	1347	147 116-162	1/1
0.69	10:03	56	14:54	109 100-116	1624	129 116-164	0/1
0.75	10:51	48	12:43	99 96-106	1259	142 116-162	0/1
0.81	11:50	59	15:46	104 100-108	1639	127 114-162	2/1
0.88	12:37	47	12:35	109 96-122	1372	150 114-162	2/1
0.94	13:37	1:00	16:04	109 104-118	1751	125 112-156	1/0
1.00	14:35	58	15:31	114 109-119	1769	137 114-164	2/1
1.06	15:33	58	15:23	106 102-109	1631	127 114-160	3/0
1.13	16:16	43	11:23	111 105-115	1263	162 156-164	1/2
1.19	17:19	1:03	16:47	113 108-118	1897	121 108-154	2/1
1.25	18:05	46	12:16	113 105-124	1386	152 120-160	0/2
1.31	19:01	56	14:57	122 117-126	1823	135 114-162	1/1
1.38	19:49	48	12:46	115 110-121	1468	145 118-160	0/2
1.44	20:41	53	14:02	127 121-132	1782	147 118-170	0/2
1.50	21:36	55	14:41	110 101-120	1616	131 116-158	0/2
1.56	22:33	57	15:13	110 106-114	1673	149 114-164	1/1
1.62	23:30	57	17:46	107 104-110	1900	114 112-116	2/0

Heart

105/132max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 18m, Range 11m, Flat prediction 23:30

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

136 (174 max) Stride Length: 82cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	38.0	159	0.8	8:56	11:41
Walk	62.0	117	0.9	14:34	17:07

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	3:17	13:11	25.03%	More
800m	6:47	13:38	28.34%	More
1km	8:36	13:50	29.13%	More
Mile	14:05	14:05	30.26%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	14:10	14:10	30.07
5km	46:34	14:59	31.12
5M	1:16:44	15:21	30.75
10km	1:36:24	15:31	30.56
10M	2:38:53	15:53	30.65
Half	3:30:58	16:06	30.30
20M	5:28:58	16:27	30.79
Mara	7:16:49	16:40	30.92

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