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

Run > Race

breezy
cold

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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

Pace

82%

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

Heart

148/168max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 366m, Range 55m, Flat prediction 2:10:49

Elevation Graph

Biggest Climbs (m)	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
See your biggest climbs

Cadence

178 (200 max) Stride Length: 136cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	178	20	2:12:40	6:37
Walk	0.0	0	0	0	NAN:00:00

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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