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Sat 29th Mar 2025 at 6:39am by MartinH - MH Health & Fitness

Run > Long Run
  • Time
    1:58:03
  • Miles
    16.04
  • Min/mi
    7:22
  • Pacing
    93.8%
  • WAVA
    68.15
  • Stride(cm)
    125
  • Cals
    1763
  • Cadence
    175
  • BPM
    133
  • %MHR
    75.8
  • B/mi
    976
  • Asc(m)
    135
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

Long Run - Easy Effort
Left hip annoying overnight. Woke congested and feel as though I have a cold coming.

Aim of the run was 20 miles with 17m at 6.40-6.50 pace.

Felt low on energy in miles 2-3 and effort felt harder than it should have been, so decided to back off. Decided to run easy for 13-16 miles depending on how I felt as had short cuts if needed.

Kept effort easy and breathing rate low. Felt ok at easy effort and HR was normal, but was a bit slower than normal, so not 100%.

As I felt ok I decided to go to 16 miles, but to keep effort easy I slowed down in the final uphill miles.

A decent run overall but disappointed I couldn’t do the planned run, but still two more long runs planned, so not the end of the world.

Gels at 30,60 (caffeine) & 90 mins

1) 1mi - 7:14(7:14/mi) 135/152bpm [976b/mi] 108cal
2) 1mi - 6:54(6:54/mi) 133/140bpm [918b/mi] 108cal
3) 1mi - 7:07(7:07/mi) 137/145bpm [976b/mi] 114cal
4) 1mi - 7:17(7:17/mi) 135/141bpm [982b/mi] 113cal
5) 1mi - 7:14(7:14/mi) 134/141bpm [968b/mi] 111cal
6) 1mi - 7:23(7:23/mi) 131/137bpm [968b/mi] 106cal
7) 1mi - 7:14(7:14/mi) 133/137bpm [962b/mi] 107cal
8) 1mi - 7:19(7:19/mi) 133/140bpm [974b/mi] 106cal
9) 1mi - 7:29(7:29/mi) 132/139bpm [987b/mi] 109cal
10) 1mi - 7:24(7:24/mi) 131/136bpm [970b/mi] 107cal
11) 1mi - 7:18(7:18/mi) 133/141bpm [971b/mi] 102cal
12) 1mi - 7:29(7:29/mi) 132/139bpm [987b/mi] 108cal
13) 1mi - 7:29(7:29/mi) 132/142bpm [988b/mi] 112cal
14) 1mi - 7:37(7:37/mi) 133/139bpm [1014b/mi] 113cal
15) 1mi - 7:39(7:39/mi) 135/139bpm [1033b/mi] 118cal
16) 1mi - 7:37(7:37/mi) 133/140bpm [1012b/mi] 116cal
17) 0.04mi - 20(7:38/mi) 128/128bpm [977b/mi] 5cal
7:14 6:54 7:07 7:17 7:14 7:23 7:14 7:19 7:29 7:24 7:18 7:29 7:29 7:37 7:39 7:37 20

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 3:39 3:39 7:18 129 91-143 942 176 174-180 18/1
1.00 7:14 3:35 7:10 140 129-151 1002 175 172-182 4/6
1.50 10:44 3:30 7:00 132 108-140 923 178 174-186 3/11
2.00 14:08 3:24 6:49 132 116-139 899 177 174-184 4/9
2.50 17:41 3:33 7:06 137 135-139 972 178 174-192 3/8
3.00 21:15 3:34 7:09 136 124-144 972 178 174-188 8/6
3.50 24:52 3:37 7:14 133 116-141 961 176 174-180 3/11
4.00 28:32 3:40 7:19 136 132-141 995 176 170-184 9/6
4.50 32:08 3:36 7:12 134 118-141 964 178 174-204 3/12
5.00 35:45 3:38 7:15 132 115-139 957 175 172-184 6/5
5.50 39:25 3:40 7:20 130 113-137 953 175 168-188 1/15
6.00 43:08 3:43 7:26 131 130-133 973 174 170-180 2/7
6.50 46:43 3:35 7:10 131 113-136 939 175 172-180 3/3
7.00 50:23 3:40 7:20 134 131-137 982 176 174-178 3/3
7.50 54:06 3:44 7:27 132 113-139 984 174 172-176 7/6
8.00 57:42 3:36 7:11 132 121-139 949 176 170-188 2/11
8.50 1:01:26 3:44 7:29 132 128-135 987 176 172-184 3/7
9.00 1:05:10 3:44 7:27 131 107-139 977 175 170-182 5/1
9.50 1:08:50 3:40 7:21 129 112-133 948 176 172-192 4/5
10.00 1:12:35 3:44 7:29 133 130-136 995 176 170-184 5/6
10.50 1:16:11 3:36 7:13 131 109-141 945 176 172-182 6/1
11.00 1:19:53 3:42 7:24 133 131-141 984 176 172-186 2/4
11.50 1:23:37 3:44 7:27 132 112-139 984 175 172-184 7/2
12.00 1:27:21 3:44 7:28 131 125-135 979 175 172-180 4/3
12.50 1:31:08 3:47 7:35 134 125-138 1016 176 174-182 14/1
13.00 1:34:51 3:43 7:25 131 123-141 972 175 172-184 7/12
13.50 1:38:46 3:55 +7 7:49 132 114-139 1032 175 172-186 6/1
14.00 1:42:42 3:56 +6 7:53 133 131-136 1048 174 170-186 10/3
14.50 1:46:32 3:50 7:39 134 129-138 1026 174 170-182 15/4
15.00 1:50:21 3:49 7:39 135 123-138 1033 174 170-182 8/7
15.50 1:54:14 3:53 7:46 135 132-137 1049 174 170-180 12/2
16.00 1:57:58 3:43 7:27 130 108-140 968 172 168-180 4/6
16.04 1:58:17 19 7:58 128 127-128 1019 172 168-174 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    133 avge / 151 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    19 2.5% 7:24
    15 1.5% 7:37
    14 2.5% 7:50
    13 1.2% 7:41

  • Cadence Distribution

    175 avge / 204 max Stride Length: 125cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:40 6:41 50.06% More
    800m 3:21 6:43 58.48% More
    1km 4:11 6:44 61.47% More
    Mile 6:50 6:50 64.68% More
    5k 21:56 7:04 67.13% More
    5 miles 35:42 7:08 67.22% More
    10k 44:33 7:10 67.27% More
    10 miles 1:12:24 7:14 67.94% More
    Half 1:35:37 7:18 68.44% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:24 6:24 69.09
    5km 21:04 6:47 69.89
    5M 34:43 6:57 69.13
    10km 43:37 7:01 68.70
    10M 1:11:53 7:11 68.43
    Half 1:35:26 7:17 68.02
    20M 2:28:50 7:27 68.20
    Mara 3:17:37 7:33 68.66
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