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Tue 7th May 2024 at 6:09am by MartinH - MH Health & Fitness

Run > Tempo

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Time
40:32
Miles
6.08
Min/mi
6:40
Pacing
91.1%
WAVA
71.66
Stride(cm)
135
Cals
665
Cadence
178
BPM
152
%MHR
86.6
B/mi
1011
Asc(m)
63
Hillscore
4
Surface
Road

Notes & Comments

Tempo Run - (Easy, 20 mins at 6.15 pace, Easy)
HR stats wrong as no chest strap. Legs good. Conditions good. Shorter warm up and cooldown than usual as restricted for time.

First tempo mile felt tough without a longer warm up. Second mile felt more comfortable. Both paces spot on. Third mile was actually a bit too fast but same effort (wasn’t really looking at watch). Final 90 seconds was the first downhill section of the loop so faster than planned pace.

Legs felt good throughout and on the cooldown. All good.

1) 1mi - 7:05(7:05/mi) 136/151bpm [963b/mi] 106cal
2) 0.21mi - 1:26(6:59/mi) 149/153bpm [1042b/mi] 21cal
3) 1mi - 6:15(6:15/mi) 154/162bpm [961b/mi] 105cal
4) 1mi - 6:14(6:14/mi) 157/167bpm [980b/mi] 108cal
5) 1mi - 6:08(6:08/mi) 159/166bpm [976b/mi] 108cal
6) 0.25mi - 1:30(6:01/mi) 160/162bpm [962b/mi] 26cal
7) 1mi - 7:21(7:21/mi) 154/164bpm [1132b/mi] 121cal
8) 0.63mi - 4:32(7:16/mi) 149/157bpm [1082b/mi] 70cal

7:05 1:26 6:15 6:14 6:08 1:30 7:21 4:32

Pace

10%

64%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:51	1:51	7:22	116 84-135	855	173 128-178	11/0
0.50	3:37	1:47	7:08	136 129-145	969	174 172-178	1/4
0.75	5:19	1:42	6:48	145 139-150	985	175 172-180	2/3
1.00	7:05	1:46	7:03	146 140-151	1030	174 170-178	0/6
1.25	8:47	1:41	6:46	149 146-152	1007	175 170-184	1/10
1.50	10:19	1:32	6:09	149 146-155	917	181 178-184	1/7
1.75	11:55	1:36	6:24	158 153-162	1011	180 178-182	1/4
2.00	13:32	1:37	6:29	155 150-160	1004	181 178-186	4/2
2.25	15:03	1:31	6:03	155 152-157	937	182 180-186	5/2
2.50	16:32	1:30	5:59	152 148-157	909	182 180-186	2/5
2.75	18:10	1:38	6:32	158 155-162	1033	181 178-186	2/3
3.00	19:45	1:35	6:20	158 156-163	1000	182 180-188	2/2
3.25	21:17	1:31	6:05	162 157-166	986	183 182-186	4/2
3.50	22:46	1:29	5:57	161 152-164	957	183 180-188	1/4
3.75	24:22	1:36	6:23	153 149-161	976	182 180-184	3/3
4.00	25:54	1:33	6:12	159 155-165	985	183 180-184	2/1
4.25	27:24	1:30	5:59	162 159-165	970	182 180-184	3/5
4.50	28:55	1:31	6:05	160 158-162	973	181 176-186	5/1
4.75	30:45	1:50	7:18	157 153-164	1146	176 172-182	9/0
5.00	32:37	1:52	7:30	155 151-158	1162	175 172-180	7/2
5.25	34:27	1:50	7:18	150 147-153	1095	175 170-182	2/5
5.50	36:22	1:55	7:41	153 146-161	1176	175 172-180	9/0
5.75	38:12	1:50	7:20	150 145-156	1099	174 172-176	5/0
6.00	39:58	1:46	7:02	148 145-151	1042	173 172-176	2/5
6.08	40:32	34	7:20	151 149-154	1108	172 170-174	0/2

Heart

152/166max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 63m, Range 31m, Flat prediction 39:33

Elevation Graph

Biggest Climbs (m)	Min/mi
15 1.4%	7:23
14 1.8%	6:58
11 3.1%	7:25
See your biggest climbs

Cadence

178 (188 max) Stride Length: 135cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	178	6.1	40:31	6:40
Walk	0.0	128	0	1	10:36

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:28	5:54	56.33%	More
800m	2:57	5:57	65.62%	More
1km	3:43	5:58	68.07%	More
Mile	6:05	6:05	70.48%	More
5k	19:14	6:11	75.96%	More
5 miles	32:35	6:31	73.00%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:05	6:05	70.57
5km	20:02	6:27	72.92
5M	33:01	6:36	72.06
10km	41:28	6:40	71.65
10M	1:08:21	6:50	71.85
Half	1:30:45	6:56	71.05
20M	2:21:31	7:05	72.20
Mara	3:07:54	7:10	72.51

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