Wed 23rd Aug 2017 at 6:00am by MartinH - MH Health & Fitness

Run > Coaching

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Time
1:03:30
Miles
6.19
Min/mi
10:16
Pacing
57.7%
WAVA
44.00
Stride(cm)
96
Cals
503
Cadence
163
BPM
106
%MHR
60.3
B/mi
1083
Asc(m)
42
Surface
Road

Notes & Comments

RUNNING BUDDY WITH PHIL IZZARD - His back went after about 4 miles so ended up stretching and then walking back. Went down his right glute and he said I cramped and he couldn't run.

Gave him Amanda Gale's number and told him to get a massage.

Split Summary
===
1) 1m - 9:04(9:04/m) 112/120bpm 89cal 6.61/7.51mph
2) 1m - 9:08(9:08/m) 117/135bpm 93cal 6.57/7.08mph
3) 1m - 9:02(9:02/m) 112/122bpm 73cal 6.64/8.31mph
4) 1m - 9:05(9:05/m) 110/129bpm 64cal 6.6/7.47mph
5) 1m - 9:55(9:55/m) 110/121bpm 69cal 6.05/7.35mph
6) 1m - 14:16(14:16/m) 86/111bpm 95cal 4.21/7.01mph
7) 0.19m - 3:00(15:37/m) 71/73bpm 20cal 3.84/4.32mph

9:04 9:08 9:02 9:05 9:55 14:16 3:00

Pace

38%

60%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
1.11	10:00	10:00	9:02	110 86-120	993	172 106-178
2.19	20:00	10:00	9:14	118 104-135	1089	173 168-182
3.31	30:00	10:00	8:58	111 104-121	996	173 170-178
4.27	40:00	10:00	10:22	110 87-129	1141	173 168-180
4.98	50:00	10:00	13:59	108 82-121	1510	170 108-178
5.66	1:00:00	10:00	14:44	92 81-111	1355	138 116-176
6.19	1:08:14	8:14	15:43	76 69-88	1194	121 114-124

Heart

105/135max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

163 (182 max) Stride Length: 96cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	75.8	172	5.2	51:43	9:57
Walk	24.2	121	1	16:31	16:43

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:10	8:42	36.37%	More
800m	4:23	8:49	41.59%	More
1km	5:28	8:48	43.49%	More
Mile	8:54	8:54	45.77%	More
5k	28:08	9:03	49.20%	More
5 miles	51:03	10:13	44.05%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:22	9:22	43.45
5km	30:48	9:55	44.93
5M	50:45	10:09	44.31
10km	1:03:45	10:16	44.00
10M	1:45:04	10:30	44.08
Half	2:19:31	10:39	43.56
20M	3:37:34	10:53	44.26
Mara	4:48:53	11:02	44.45

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