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Sat 15th Mar 2025 at 6:43am by MartinH - MH Health & Fitness

Run > Long Run
  • breezy
  • cold
  • Time
    1:48:21
  • Miles
    16.02
  • Min/mi
    6:46
  • Pacing
    93.3%
  • WAVA
    74.13
  • Stride(cm)
    132
  • Cals
    1730
  • Cadence
    180
  • BPM
    142
  • %MHR
    81.2
  • B/mi
    961
  • Asc(m)
    149
  • Hillscore
    9
  • Surface
    Road

Notes & Comments

Long Run - (1m easy, 6m at 6.50, 7m at 6.30, 2m easy)

Slept well. Legs ok when starting. Cold with a cold breeze. Flapjack before starting.

First couple of miles were easy before the uphill by the cemetery. Most of the first block of pace were upper easy effort and heading in to comfortable when going uphill.

The aim for the second block was to average 6.25 pace and sit somewhere between 6.20-6.30. Had to slow a bit in mile 9 on the canal towpath due to a slower runner and then the surface and twists before Frog Island. That being 6.43 pace puts out the average.

Miles 11 & 12 a little slower as uphill coming away from the canal and up New Walk. Effort similar so fine with those.

Miles 13 & 14 were fairly comfortable and consistent with pacing, despite finishing uphill.

Overall, fairly happy with paces given the second block was mainly uphill. Could have carried on further at pace and wasn’t flagging. Legs fine afterwards.

3 x 40g gels at 4m, 8m (caffeine) & 12m.

6m at 6.50 pace
7m at 6.30 pace

1) 1mi - 7:09(7:09/mi) 130/136bpm [930b/mi] 109cal
2) 1mi - 6:47(6:47/mi) 134/145bpm [910b/mi] 107cal
3) 1mi - 7:00(7:00/mi) 138/144bpm [966b/mi] 112cal
4) 1mi - 6:51(6:51/mi) 140/148bpm [958b/mi] 110cal
5) 1mi - 6:49(6:49/mi) 140/148bpm [955b/mi] 110cal
6) 1mi - 6:54(6:54/mi) 140/145bpm [966b/mi] 108cal
7) 1mi - 6:43(6:43/mi) 144/147bpm [968b/mi] 108cal
8) 1mi - 6:27(6:27/mi) 148/154bpm [954b/mi] 106cal
9) 1mi - 6:43(6:43/mi) 146/149bpm [981b/mi] 110cal
10) 1mi - 6:27(6:27/mi) 147/150bpm [948b/mi] 108cal
11) 1mi - 6:37(6:37/mi) 149/156bpm [986b/mi] 108cal
12) 1mi - 6:34(6:34/mi) 151/158bpm [991b/mi] 110cal
13) 1mi - 6:26(6:26/mi) 146/151bpm [939b/mi] 103cal
14) 1mi - 6:26(6:26/mi) 147/153bpm [945b/mi] 103cal
15) 1mi - 7:08(7:08/mi) 146/152bpm [1040b/mi] 112cal
16) 1mi - 7:12(7:12/mi) 141/146bpm [1015b/mi] 104cal
17) 0.02mi - 8(6:38/mi) 128/134bpm [849b/mi] 2cal
7:09 6:47 7:00 6:51 6:49 6:54 6:43 6:27 6:43 6:27 6:37 6:34 6:26 6:26 7:08 7:12 8

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.
0.50 3:41 3:41 7:22 125 89-134 922 176 174-180 14/1
1.00 7:09 3:28 6:56 133 118-136 922 179 174-186 2/4
1.50 10:29 3:20 6:40 133 116-140 887 179 176-188 4/12
2.00 13:57 3:27 6:55 134 129-145 926 178 176-196 3/10
2.50 17:27 3:30 7:00 135 117-140 945 179 178-186 3/7
3.00 20:57 3:30 7:00 140 137-144 980 180 176-190 9/7
3.50 24:25 3:28 6:57 137 120-145 951 179 176-184 4/9
4.00 27:47 3:22 6:45 141 138-148 951 181 176-190 8/5
4.50 31:08 3:21 6:41 140 134-147 936 181 176-194 2/11
5.00 34:36 3:29 6:57 139 126-143 966 178 176-186 5/6
5.50 38:03 3:27 6:53 137 116-145 943 178 174-184 2/15
6.00 41:30 3:27 6:55 142 139-145 981 178 176-186 3/5
6.50 44:53 3:23 6:45 141 120-146 953 179 176-184 2/4
7.00 48:14 3:21 6:41 145 144-146 970 181 178-188 4/5
7.50 51:33 3:19 6:38 149 144-152 988 182 178-192 10/7
8.00 54:41 3:08 6:16 145 116-154 908 181 178-186 4/11
8.50 58:01 3:21 6:42 147 141-149 984 181 178-186 3/4
9.00 1:01:24 3:22 6:45 145 136-149 979 182 178-188 4/5
9.50 1:04:37 3:13 6:26 148 146-150 952 183 180-194 5/5
10.00 1:07:51 3:14 6:27 146 126-150 943 182 180-196 4/5
10.50 1:11:09 3:18 6:36 149 147-151 984 183 176-186 13/2
11.00 1:14:28 3:19 6:37 147 117-156 974 182 180-194 13/3
11.50 1:17:49 3:21 6:42 153 149-158 1025 183 176-192 17/0
12.00 1:21:01 3:13 6:25 149 130-154 957 181 178-186 2/7
12.50 1:24:14 3:12 6:25 148 142-151 949 182 178-188 3/9
13.00 1:27:27 3:14 6:27 141 115-149 910 182 176-190 6/5
13.50 1:30:37 3:10 6:19 145 142-151 916 181 178-188 0/16
14.00 1:33:53 3:16 6:32 149 146-153 974 183 180-192 9/2
14.50 1:37:21 3:28 6:56 145 129-152 1006 179 178-184 11/1
15.00 1:41:10 3:49 +10 7:38 146 143-150 1115 178 174-184 15/4
15.50 1:44:49 3:39 7:18 142 133-146 1037 177 172-182 13/3
16.00 1:48:22 3:33 7:06 139 121-145 987 175 170-178 5/8
16.02 1:48:31 9 6:56 129 123-134 895 172 170-172 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    142 avge / 158 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    27 2.2% 6:42
    26 1.4% 7:11
    16 1.6% 7:12
    14 2.7% 7:24
    11 1.9% 6:42

  • Cadence Distribution

    180 avge / 196 max Stride Length: 132cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:30 6:01 55.50% More
    800m 3:05 6:12 63.49% More
    1km 3:55 6:18 65.65% More
    Mile 6:21 6:21 69.59% More
    5k 20:06 6:28 73.27% More
    5 miles 32:25 6:29 74.05% More
    10k 40:27 6:31 74.07% More
    10 miles 1:06:05 6:36 74.43% More
    Half 1:27:23 6:40 74.90% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:53 5:53 75.16
    5km 19:22 6:14 76.02
    5M 31:54 6:23 75.23
    10km 40:05 6:27 74.75
    10M 1:06:04 6:36 74.45
    Half 1:27:43 6:42 74.00
    20M 2:16:47 6:50 74.21
    Mara 3:01:37 6:56 74.70
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