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Sat 1st Mar 2025 at 7:00am by MartinH - MH Health & Fitness

Run > Long Run
  • cold
  • Time
    2:16:54
  • Miles
    20.03
  • Min/mi
    6:50
  • Pacing
    85.8%
  • WAVA
    74.25
  • Stride(cm)
    131
  • Cals
    2127
  • Cadence
    180
  • BPM
    136
  • %MHR
    77.8
  • B/mi
    931
  • Asc(m)
    152
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

Long Run - (1m easy, 9m at 6.54 pace, 8m at 6.36 pace, 2m easy)

Slept ok. Legs felt fine when starting. Cold and frosty. Flapjack before starting.

Aim was 1m easy, 9m at 7.00, 4m at 6.40, 4m at 6.20, 2m easy. That didn’t happen!!

Started easy and the majority of the first 6m felt easy. Mainly still easy going down GCW but after taking each of the first two gels I was retching a lot and they just didn’t sit right. Also, on GCW had a bit of strobe photosensitivity from the sunlight coming through the trees.

Hovered around 6.50-7.00 pace for the 9 miles until turning around at 10 miles. Legs felt good at this point, effort was still upper level of easy and HR was low.

Turning round things felt ok moving to around 6.40 pace. Gel at 12 miles again didn’t sit well. Stopped at 12.2 miles for a wee and to try to sort out breathing and retching.

Felt a little better but now facing in to the sun the photosensitivity was worse and I was a little disorientated in places as couldn’t see the floor properly for the flashing od the sun through the trees.

Because of this I didn’t try to increase the pace at 14 miles but instead stuck with rough 6.35-6.40 pace instead. Breathing still not good all the way to the last couple of miles and although effort and HR was low for the paces, I didn’t feel good and it was an unpleasant struggle.

Felt ok in the last two miles as effort reduced back to lower end of easy and legs were fine on finishing.

9m at average 6.54 pace
8m at average 6.36 pace

Gels at 4m, 8m, 12m (caffeine). Missed mile 16 as couldn’t stop retching.

1) 1mi - 7:16(7:16/mi) 127/136bpm [923b/mi] 107cal
2) 1mi - 6:53(6:53/mi) 130/136bpm [894b/mi] 106cal
3) 1mi - 7:05(7:05/mi) 133/140bpm [943b/mi] 110cal
4) 1mi - 7:02(7:02/mi) 134/141bpm [943b/mi] 111cal
5) 1mi - 6:50(6:50/mi) 135/139bpm [923b/mi] 107cal
6) 1mi - 6:54(6:54/mi) 133/139bpm [918b/mi] 106cal
7) 1mi - 6:51(6:51/mi) 135/142bpm [925b/mi] 106cal
8) 1mi - 6:51(6:51/mi) 135/141bpm [924b/mi] 104cal
9) 1mi - 6:47(6:47/mi) 135/139bpm [916b/mi] 103cal
10) 1mi - 6:53(6:53/mi) 138/143bpm [950b/mi] 107cal
11) 1mi - 6:36(6:36/mi) 139/142bpm [917b/mi] 103cal
12) 1mi - 6:44(6:44/mi) 142/146bpm [957b/mi] 107cal
13) 1mi - 6:30(6:30/mi) 140/148bpm [909b/mi] 96cal
14) 1mi - 6:30(6:30/mi) 144/149bpm [935b/mi] 104cal
15) 1mi - 6:42(6:42/mi) 144/148bpm [964b/mi] 101cal
16) 1mi - 6:37(6:37/mi) 145/147bpm [961b/mi] 105cal
17) 1mi - 6:36(6:36/mi) 143/148bpm [943b/mi] 106cal
18) 1mi - 6:38(6:38/mi) 143/147bpm [949b/mi] 103cal
19) 1mi - 7:11(7:11/mi) 141/148bpm [1013b/mi] 113cal
20) 1mi - 7:17(7:17/mi) 135/140bpm [984b/mi] 119cal
21) 0.03mi - 11(6:38/mi) 135/135bpm [895b/mi] 3cal
7:16 6:53 7:05 7:02 6:50 6:54 6:51 6:51 6:47 6:53 6:36 6:44 6:30 6:30 6:42 6:37 6:36 6:38 7:11 7:17 11

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 7:16 7:16 7:16 124 87-136 901 176 124-184 21/3
2.00 14:09 6:53 6:53 129 106-136 888 179 176-186 6/18
3.00 21:14 7:05 7:05 132 105-140 935 179 176-188 9/14
4.00 28:16 7:02 7:02 133 103-141 936 180 174-190 12/15
5.00 35:06 6:50 6:50 134 116-139 916 180 176-192 7/18
6.00 42:00 6:54 6:54 132 105-139 911 179 174-198 6/17
7.00 48:52 6:51 6:51 134 110-142 918 180 178-188 5/11
8.00 55:42 6:51 6:51 135 115-141 924 179 174-184 11/18
9.00 1:02:30 6:47 6:47 134 122-138 910 181 176-190 10/11
10.00 1:09:23 6:53 6:53 137 110-143 943 180 176-190 12/2
11.00 1:15:58 6:36 6:36 138 124-142 910 181 178-196 5/16
12.00 1:22:42 6:44 6:44 141 121-146 949 182 178-198 14/7
13.00 1:30:13 7:31 +1:02 7:31 138 108-148 1037 182 178-192 16/10
14.00 1:36:44 6:30 6:30 144 127-149 937 182 178-188 9/7
15.00 1:43:25 6:41 6:41 143 117-148 956 182 178-192 15/6
16.00 1:50:02 6:37 6:37 144 118-147 954 182 176-188 13/7
17.00 1:56:38 6:36 6:36 141 115-147 930 182 178-214 11/11
18.00 2:03:16 6:38 6:38 142 124-147 942 183 176-192 15/9
19.00 2:10:27 7:11 7:11 140 116-148 1006 180 176-196 17/6
20.00 2:17:44 7:17 7:17 134 114-140 977 177 174-182 11/8
20.03 2:17:56 12 7:01 135 135-135 948 176 176-176 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    136 avge / 149 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    19 1.9% 7:19
    12 1.4% 6:52
    10 1.6% 7:08

  • Cadence Distribution

    180 avge / 214 max Stride Length: 131cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:28 5:54 56.71% More
    800m 3:06 6:14 63.11% More
    1km 3:54 6:16 65.97% More
    Mile 6:22 6:22 69.53% More
    5k 20:17 6:32 72.58% More
    5 miles 32:49 6:34 73.11% More
    10k 41:07 6:37 72.86% More
    10 miles 1:07:32 6:45 72.84% More
    Half 1:28:50 6:47 73.67% More
    20 miles 2:17:44 6:53 73.70% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:53 5:53 75.16
    5km 19:21 6:14 76.09
    5M 31:53 6:23 75.27
    10km 40:03 6:27 74.81
    10M 1:06:01 6:36 74.51
    Half 1:27:39 6:41 74.06
    20M 2:16:41 6:50 74.26
    Mara 3:01:29 6:56 74.76
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