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Sat 8th Mar 2025 at 6:58am by MartinH - MH Health & Fitness

Run > Long Run
  • Time
    2:39:39
  • Miles
    22.02
  • Min/mi
    7:15
  • Pacing
    92%
  • WAVA
    70.56
  • Stride(cm)
    126
  • Cals
    2419
  • Cadence
    176
  • BPM
    134
  • %MHR
    76.8
  • B/mi
    975
  • Asc(m)
    202
  • Hillscore
    12
  • Surface
    Road

Notes & Comments

Long Run - Easy Effort
Didn't sleep great as Jo was back late and then cat disturbances. Legs felt ok when starting, but still a bit tired. Weather was warmer than I thought so overheated quickly.

Aim was to keep effort easy for the whole 22 miles. Only had HR and distance on my watch, so no being guided by paces for this run.

Pretty much easy effort all the way. A couple of slight rises in effort on uphill sections, mainly between Braunstone & Western Parks and back up New Walk. Nothing major and HR/effort soon settled.

Legs felt fairly good throughout. Tired a little towards the end, but I found this a very boring ploddy run, with no change of efforts and only slight changes in pace with gradients.

Flapjack before leaving home. 5 gels at 30, 55 (OTE Caffeine), 1:20, 1:45 (SIS Beta Fuel Caffeine), 2:05 (should have been 5mins later). Hungry when finishing. 200gs of carbs or just less than 80gs per hour.

Overall, pleased to get this done as long easy runs are not my favourites.

1) 1mi - 7:08(7:08/mi) 127/134bpm [905b/mi] 106cal
2) 1mi - 6:52(6:52/mi) 129/135bpm [887b/mi] 105cal
3) 1mi - 7:11(7:11/mi) 134/142bpm [963b/mi] 112cal
4) 1mi - 7:16(7:16/mi) 135/141bpm [981b/mi] 113cal
5) 1mi - 7:11(7:11/mi) 133/138bpm [956b/mi] 110cal
6) 1mi - 7:11(7:11/mi) 133/138bpm [956b/mi] 106cal
7) 1mi - 7:11(7:11/mi) 135/138bpm [969b/mi] 108cal
8) 1mi - 7:14(7:14/mi) 138/146bpm [998b/mi] 110cal
9) 1mi - 7:16(7:16/mi) 135/140bpm [981b/mi] 111cal
10) 1mi - 7:23(7:23/mi) 135/141bpm [998b/mi] 109cal
11) 1mi - 7:18(7:18/mi) 136/142bpm [993b/mi] 107cal
12) 1mi - 7:08(7:08/mi) 130/137bpm [928b/mi] 103cal
13) 1mi - 7:06(7:06/mi) 135/140bpm [959b/mi] 111cal
14) 1mi - 7:10(7:10/mi) 137/143bpm [982b/mi] 112cal
15) 1mi - 7:20(7:20/mi) 137/143bpm [1005b/mi] 114cal
16) 1mi - 7:31(7:31/mi) 140/144bpm [1053b/mi] 112cal
17) 1mi - 7:13(7:13/mi) 138/147bpm [997b/mi] 104cal
18) 1mi - 7:13(7:13/mi) 134/141bpm [966b/mi] 113cal
19) 1mi - 7:23(7:23/mi) 138/144bpm [1018b/mi] 119cal
20) 1mi - 7:23(7:23/mi) 138/143bpm [1019b/mi] 113cal
21) 1mi - 7:29(7:29/mi) 139/144bpm [1041b/mi] 110cal
22) 1mi - 7:23(7:23/mi) 139/144bpm [1027b/mi] 109cal
23) 0.02mi - 7(6:42/mi) 119/122bpm [797b/mi] 2cal
7:08 6:52 7:11 7:16 7:11 7:11 7:11 7:14 7:16 7:23 7:18 7:08 7:06 7:10 7:20 7:31 7:13 7:13 7:23 7:23 7:29 7:23 7

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 7:07 7:07 7:07 124 65-134 883 175 174-180 16/4
2.00 14:00 6:52 6:52 128 104-135 880 177 174-192 6/21
3.00 21:11 7:11 7:11 133 103-142 955 177 174-182 10/14
4.00 28:27 7:16 7:16 135 131-140 981 177 172-182 12/14
5.00 35:38 7:11 7:11 133 114-138 956 177 174-186 6/14
6.00 42:49 7:11 7:11 132 115-137 949 175 170-188 3/15
7.00 50:00 7:11 7:11 134 113-138 962 176 174-180 5/10
8.00 57:14 7:14 7:14 137 117-145 990 176 172-182 15/11
9.00 1:04:30 7:16 7:16 134 115-140 973 177 172-198 11/10
10.00 1:12:05 7:35 +11 7:35 134 114-140 1016 175 172-180 18/1
11.00 1:19:23 7:18 7:18 136 117-142 994 175 172-184 19/11
12.00 1:27:09 7:46 +38 7:46 129 106-137 1001 176 170-186 6/27
13.00 1:34:15 7:06 7:06 135 120-140 959 177 172-186 5/14
14.00 1:41:25 7:10 7:10 137 133-143 982 177 172-206 7/13
15.00 1:48:45 7:20 7:20 137 120-142 1005 176 172-182 18/6
16.00 1:56:16 7:31 7:31 139 116-144 1045 175 172-188 28/3
17.00 2:03:29 7:13 7:13 138 120-147 997 175 170-190 7/16
18.00 2:10:42 7:12 7:12 133 113-140 959 174 170-180 9/24
19.00 2:18:04 7:22 7:22 138 119-143 1018 176 152-182 20/12
20.00 2:25:28 7:23 7:23 138 123-143 1019 175 170-184 16/7
21.00 2:32:57 7:29 7:29 139 125-144 1041 176 168-182 20/8
22.00 2:40:20 7:24 7:24 138 121-144 1020 175 170-184 18/13
22.02 2:40:28 8 7:12 119 115-122 856 170 168-170 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    134 avge / 147 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    24 2.0% 7:23
    17 1.2% 7:39
    15 1.6% 7:26
    14 2.8% 7:11
    13 1.7% 7:29
    12 1.8% 7:32

  • Cadence Distribution

    176 avge / 206 max Stride Length: 126cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:40 6:44 49.65% More
    800m 3:22 6:46 58.14% More
    1km 4:13 6:47 61.00% More
    Mile 6:52 6:52 64.42% More
    5k 21:54 7:03 67.22% More
    5 miles 35:35 7:07 67.46% More
    10k 44:20 7:08 67.58% More
    10 miles 1:12:03 7:12 68.27% More
    Half 1:34:57 7:15 68.93% More
    20 miles 2:25:27 7:16 69.79% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:13 6:13 71.13
    5km 20:25 6:34 72.11
    5M 33:40 6:44 71.29
    10km 42:17 6:48 70.86
    10M 1:09:42 6:58 70.57
    Half 1:32:33 7:04 70.14
    20M 2:24:19 7:13 70.34
    Mara 3:11:37 7:19 70.80
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