Wed 29th Mar 2023 at 6:17am by MartinH - MH Health & Fitness

Run > Easy

breezy

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Time
40:37
Miles
5.20
Min/mi
7:49
Pacing
95%
WAVA
60.49
Stride(cm)
118
Cals
594
Cadence
174
BPM
131
%MHR
74.8
B/mi
1022
Asc(m)
63
Hillscore
1
Surface
Road

Notes & Comments

Easy Effort Run
Hardly any sleep. Anxious during the run. Legs feeling tired from 18 mile double day yesterday.

Struggled to keep HR down today. Specifically focused on keeping it low and was really surprised how hard it was to do and how slow the pace ended up.

All felt easy throughout, just HR up and strange feeling in stomach. Legs felt better by the end. A bit of a plod!

Then recorded workout video for www.mhrunnerscub.co.uk and did a few weights of my own

Split Summary
===
1) 1mi - 7:32(7:32/mi) 129/136bpm [971b/mi] 110cal
2) 1mi - 7:34(7:34/mi) 130/139bpm [985b/mi] 113cal
3) 1mi - 7:48(7:48/mi) 132/139bpm [1029b/mi] 117cal
4) 1mi - 8:08(8:08/mi) 135/140bpm [1098b/mi] 120cal
5) 1mi - 8:02(8:02/mi) 132/138bpm [1060b/mi] 113cal
6) 0.2mi - 1:33(7:45/mi) 130/135bpm [1007b/mi] 21cal

7:32 7:34 7:48 8:08 8:02 1:33

Pace

78%

18%

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	7:37	120 84-136	915	174 148-184	9/1
0.50	3:46	1:51	7:25	132 127-136	979	176 174-186	7/5
0.75	5:38	1:53	7:31	128 110-135	963	175 172-178	4/6
1.00	7:31	1:52	7:29	132 131-134	988	175 172-188	5/8
1.25	9:23	1:52	7:30	134 128-138	1004	175 168-186	6/7
1.50	11:14	1:51	7:25	125 114-133	928	174 170-180	1/12
1.75	13:09	1:55	7:39	131 129-135	1002	174 172-178	4/8
2.00	15:05	1:56	7:44	129 126-130	997	173 168-178	5/8
2.25	17:00	1:55	7:38	131 129-132	1000	175 170-190	4/9
2.50	18:58	1:59	7:55	131 126-135	1037	176 172-190	5/6
2.75	20:55	1:57	7:48	133 131-138	1038	175 172-180	7/5
3.00	22:53	1:58	7:50	130 111-139	1019	175 172-176	6/5
3.25	24:55	2:02	8:09	136 131-140	1108	174 172-178	9/3
3.50	27:00	2:04	8:17	135 131-139	1119	174 170-178	14/4
3.75	29:02	2:02	8:10	135 131-138	1102	174 170-188	11/5
4.00	31:01	1:59	7:57	135 131-140	1073	173 170-184	7/6
4.25	33:02	2:00	8:02	129 112-135	1036	173 168-176	5/6
4.50	35:01	1:59	7:58	130 125-137	1036	173 170-178	6/7
4.75	37:02	2:01	8:05	134 132-138	1084	173 172-178	10/5
5.00	39:03	2:00	8:01	134 133-136	1074	173 170-176	7/5
5.20	40:36	1:33	7:46	129 114-135	1001	172 170-174	3/8

Heart

131/140max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 63m, Range 35m, Flat prediction 40:42

Elevation Graph

Biggest Climbs (m)	Min/mi
12 2.3%	7:35
See your biggest climbs

Cadence

174 (190 max) Stride Length: 118cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	174	5.2	40:35	7:48
Walk	0.0	148	0	1	9:58

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:49	7:17	45.25%	More
800m	3:40	7:22	52.42%	More
1km	4:36	7:24	54.47%	More
Mile	7:27	7:27	57.14%	More
5k	23:47	7:39	60.95%	More
5 miles	39:02	7:48	60.44%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:12	7:12	59.16
5km	23:39	7:37	61.28
5M	38:59	7:48	60.52
10km	48:58	7:53	60.17
10M	1:20:42	8:04	60.34
Half	1:47:10	8:11	59.65
20M	2:47:06	8:21	60.62
Mara	3:41:53	8:28	60.87

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