Hi ,
It looks like you're using an ad blocker.



The revenue generated from the adverts on the site is a critical part of our funding - and it's because of these ads that I can offer the site for free. But using the site for free AND blocking the ads doesn't feel like a great thing to do, which is why this box is so large and inconvenient. Some sites will completely block your access, but I'm not doing that - I'm appealing to your good nature instead. Did you know that you can allow ads for specific sites, whilst still blocking them on others?

Thanks,
Ian Williams aka Fetch

or for an ad-free Fetcheveryone experience!

Mon 17th Mar 2025 at 6:25am by MartinH - MH Health & Fitness

Run > Tempo
  • Time
    1:11:15
  • Miles
    10.74
  • Min/mi
    6:38
  • Pacing
    91.1%
  • WAVA
    74.43
  • Stride(cm)
    134
  • Cals
    1150
  • Cadence
    181
  • BPM
    140
  • %MHR
    79.9
  • B/mi
    928
  • Asc(m)
    100
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

Tempo Run - (20 mins easy, 30mins at 6.05 pace, 20 mins easy)
Slept well. Legs felt good when starting. Conditions were cold but fairly calm with just a slight breeze. I did this exact session 2 years ago and averaged 6.11 pace for 5 middle miles.

Warm up felt good with a few faster accelerations. First mile started well, and got in to a rhythm around 6.00-6.05 pace. Mile 1 came out at 6.05. Mile 2 seemed to start slower but it started more uphill. Pace soon came down again without trying. I was focusing on consistent effort rather than pace.

I was finding that pace was very consistent throughout. Effort would rise on the uphill sections slightly, but then drop a little coming back down the short hills as well.

I was pleased with the similarity of paces in each mile without needing to surge to hit target pace. HR seemed stable throughout with only very minor rise with each mile (1bpm).

Average pace for middle 5 miles was 6.04 pace with a very similar HR to two years ago (average HR the same).

Really pleased with pace being quicker as felt I was faster two years ago (ran 2:43 at London).

Legs felt fine afterwards and I could have carried on at pace for longer.

1) 1mi - 7:15(7:15/mi) 126/137bpm [913b/mi] 106cal
2) 1mi - 7:05(7:05/mi) 133/138bpm [942b/mi] 110cal
3) 0.84mi - 5:42(6:49/mi) 134/140bpm [914b/mi] 90cal
4) 1mi - 6:05(6:05/mi) 147/150bpm [895b/mi] 103cal
5) 1mi - 6:05(6:05/mi) 150/153bpm [913b/mi] 104cal
6) 1mi - 6:04(6:04/mi) 151/154bpm [916b/mi] 104cal
7) 1mi - 6:04(6:04/mi) 152/154bpm [923b/mi] 104cal
8) 1mi - 6:02(6:02/mi) 152/155bpm [916b/mi] 104cal
9) 1mi - 6:58(6:58/mi) 139/155bpm [969b/mi] 107cal
10) 1mi - 7:23(7:23/mi) 136/144bpm [1004b/mi] 111cal
11) 0.9mi - 6:31(7:15/mi) 131/137bpm [951b/mi] 107cal
7:15 7:05 5:42 6:05 6:05 6:04 6:04 6:02 6:58 7:23 6:31

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 7:15 7:15 7:15 124 84-137 898 177 174-182 20/7
2.00 14:19 7:05 7:05 132 114-138 935 178 176-186 11/16
2.84 20:01 5:42 6:49 133 102-140 906 179 174-196 7/22
3.83 26:06 6:05 6:06 147 140-150 896 185 182-196 8/14
4.83 32:10 6:05 6:05 148 117-153 901 185 182-190 10/10
5.83 38:14 6:04 6:04 151 129-154 916 185 182-190 9/12
6.83 44:18 6:04 6:04 151 129-154 917 185 182-190 11/12
7.83 50:19 6:01 6:02 151 128-155 911 185 182-192 13/8
8.83 57:17 6:58 6:58 139 121-155 969 178 174-188 11/12
9.83 1:04:39 7:23 7:23 136 117-144 1004 178 172-188 28/8
10.72 1:11:12 6:33 +1 7:18 131 114-137 956 177 172-192 14/11

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    140 avge / 155 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    17 1.6% 7:26
    15 2.9% 7:18
    12 2.1% 7:23

  • Cadence Distribution

    181 avge / 196 max Stride Length: 134cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:28 5:53 56.85% More
    800m 2:58 5:58 65.95% More
    1km 3:44 6:00 68.91% More
    Mile 6:01 6:01 73.55% More
    5k 18:47 6:03 78.40% More
    5 miles 30:21 6:04 79.08% More
    10k 38:38 6:13 77.56% More
    10 miles 1:05:54 6:35 74.63% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:53 5:53 75.16
    5km 19:22 6:14 76.02
    5M 31:56 6:23 75.15
    10km 40:07 6:27 74.69
    10M 1:06:06 6:37 74.41
    Half 1:27:46 6:42 73.96
    20M 2:16:52 6:51 74.16
    Mara 3:01:44 6:56 74.66
Please wait... saving your change.
Close
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry
You can still access the old version of this page.







Back To Top

Tag A User

To tag a user, start typing their name here:
X

Free training & racing tools for runners, cyclists, swimmers & walkers.

Fetcheveryone lets you analyse your training, find races, plot routes, chat in our forum, get advice, play games - and more! Nothing is behind a paywall, and it'll stay that way thanks to our awesome community!
Get Started
Click here to join 114,134 Fetchies!
Already a Fetchie? Sign in here