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Sun 26th Mar 2023 at 10:04am by MartinH - MH Health & Fitness

Run > Race
  • breezy
  • cold
  • Time
    2:12:41
  • Miles
    20.04
  • Min/mi
    6:37
  • Pacing
    93.5%
  • WAVA
    75.30
  • Stride(cm)
    136
  • Cals
    2151
  • Cadence
    178
  • BPM
    148
  • %MHR
    84.5
  • B/mi
    979
  • Asc(m)
    366
  • Hillscore
    18
  • Surface
    Road

Notes & Comments

Ashby 20 - 2:12.38 - P55

Very tired this morning. Legs felt a little tired before starting. Weather ok by start time, but a bit breezy.

Started with intention of averaging 7.00 pace for first half. Not much flat road so just went with effort and kept it upper end of easy or just above on the steeper hills. Chatting away to a couple of runners for the whole loop. Hit halfway in 1:08.30(ish). A little quick but legs felt fine.

Second half increased my effort. Aiming for roughly 6.20-6.30 but accepting that miles will vary due to hills. Didn’t look at watch much in second half. Overtook loads, nobody came past me at all. Got to 18 miles and started to increase the effort a bit more up the final hills.
Second half in roughly 1:04.

Really pleased with increase in pace/effort in second half and how controlled and strong I felt. Always had more gears if needed. Never flat out, even around the park to finish. Focused on form for the majority of second half and felt really good.

Legs felt fine afterwards and do now 3.5 hours later.

Bring on two more long runs and then London!

Split Summary
===
1) 1mi - 6:35(6:35/mi) 131/142bpm [862b/mi] 97cal
2) 1mi - 6:46(6:46/mi) 137/145bpm [927b/mi] 106cal
3) 1mi - 6:57(6:57/mi) 142/150bpm [986b/mi] 110cal
4) 1mi - 6:36(6:36/mi) 138/145bpm [910b/mi] 101cal
5) 1mi - 6:58(6:58/mi) 143/151bpm [997b/mi] 108cal
6) 1mi - 7:07(7:07/mi) 147/154bpm [1045b/mi] 114cal
7) 1mi - 6:53(6:53/mi) 144/149bpm [992b/mi] 109cal
8) 1mi - 6:52(6:52/mi) 145/150bpm [996b/mi] 108cal
9) 1mi - 6:40(6:40/mi) 142/148bpm [947b/mi] 102cal
10) 1mi - 6:43(6:43/mi) 146/152bpm [981b/mi] 108cal
11) 1mi - 6:49(6:49/mi) 150/160bpm [1023b/mi] 112cal
12) 1mi - 6:15(6:15/mi) 152/159bpm [949b/mi] 103cal
13) 1mi - 6:28(6:28/mi) 152/159bpm [983b/mi] 104cal
14) 1mi - 6:45(6:45/mi) 156/162bpm [1054b/mi] 115cal
15) 1mi - 6:27(6:27/mi) 155/159bpm [1001b/mi] 108cal
16) 1mi - 6:31(6:31/mi) 155/160bpm [1010b/mi] 109cal
17) 1mi - 6:18(6:18/mi) 156/163bpm [982b/mi] 106cal
18) 1mi - 6:18(6:18/mi) 156/161bpm [984b/mi] 107cal
19) 1mi - 6:24(6:24/mi) 159/165bpm [1018b/mi] 111cal
20) 1mi - 6:04(6:04/mi) 163/168bpm [990b/mi] 109cal
21) 0.04mi - 14(5:26/mi) 167/168bpm [907b/mi] 4cal
6:35 6:46 6:57 6:36 6:58 7:07 6:53 6:52 6:40 6:43 6:49 6:15 6:28 6:45 6:27 6:31 6:18 6:18 6:24 6:04 14

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 6:34 6:34 6:34 129 74-141 847 176 170-196 16/31
2.00 13:21 6:47 6:47 136 110-145 922 176 170-188 17/28
3.00 20:17 6:56 6:56 142 130-149 985 175 170-180 36/16
4.00 26:53 6:36 6:36 137 119-145 904 176 174-182 12/45
5.00 33:51 6:59 6:59 142 116-151 991 176 172-178 32/21
6.00 40:58 7:06 7:06 147 136-154 1044 176 172-194 41/16
7.00 47:51 6:53 6:53 144 129-149 992 176 172-188 30/26
8.00 54:43 6:52 6:52 145 122-150 996 176 174-196 34/32
9.00 1:01:23 6:40 6:40 141 108-147 941 175 172-180 19/51
10.00 1:08:07 6:43 6:43 146 137-152 982 178 174-190 26/22
11.00 1:14:55 6:49 6:49 149 125-159 1015 177 174-182 36/21
12.00 1:21:10 6:15 6:15 151 131-159 944 178 174-184 10/39
13.00 1:27:38 6:28 6:28 151 133-159 976 179 176-184 23/24
14.00 1:34:24 6:45 6:45 156 149-162 1054 178 176-182 43/15
15.00 1:40:51 6:27 6:27 154 131-159 994 180 176-194 26/21
16.00 1:47:22 6:31 6:31 154 132-160 1003 180 174-188 26/25
17.00 1:53:39 6:18 6:18 156 135-162 982 181 176-200 22/35
18.00 1:59:58 6:19 6:19 155 138-161 978 181 176-186 20/24
19.00 2:06:22 6:24 6:24 158 136-164 1010 183 180-192 37/25
20.00 2:12:26 6:04 6:04 163 157-168 989 185 178-200 31/34
20.04 2:12:40 14 5:48 167 167-168 968 183 176-186 1/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    148 avge / 168 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    25 2.5% 7:10
    22 3.6% 6:58
    21 3.9% 7:25
    15 3.7% 7:05
    15 4.1% 6:48
    13 2.5% 6:41

  • Cadence Distribution

    178 avge / 200 max Stride Length: 136cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:22 5:31 59.72% More
    800m 2:50 5:42 67.75% More
    1km 3:37 5:50 69.71% More
    Mile 6:03 6:03 71.76% More
    5k 19:23 6:14 74.77% More
    5 miles 31:33 6:19 74.82% More
    10k 39:29 6:21 74.60% More
    10 miles 1:04:16 6:26 75.23% More
    Half 1:25:12 6:30 75.48% More
    20 miles 2:12:24 6:37 75.30% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:42 5:42 76.19
    5km 18:44 6:02 77.35
    5M 30:53 6:11 76.43
    10km 38:48 6:15 75.93
    10M 1:03:57 6:24 75.60
    Half 1:24:55 6:29 75.11
    20M 2:12:24 6:37 75.30
    Mara 2:55:49 6:43 75.77
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