Thu 2nd Feb 2017 at 12:00pm by HappyG(rrr)

Run > General

  • Time
    32:05
  • Miles
    3.26
  • Min/mi
    9:50
  • Pacing
    90%
  • WAVA
    46.78
  • Stride(cm)
    100
  • Cals
    387
  • Cadence
    164
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Ooh, I ran! Glad to be given the all clear last night at physio. She reckons any disc herniation is old, and that spine / nerve pain was just due to muscle inflammation, hence why it's gone down so quickly. Pilates was fine on Tue evening, could do most things, just right leg range of movement restricted - a bit stiff and weak. Some acupuncture on the muscles around spine and in the glute, some massage and mobilisation, one big crack. Reckons pelvis is very mobile but generally doing all right things. Move more at work. Don't sneeze so violently. Only go back if still symptoms. More regular massage possibly. And PT to check range of movement and exercise types?

So the run a bit rubbish. Felt OK at start, going v. slow, but by 1ish miles right hamstring tight and a bit pingy and right leg slightly giving way. Will just monitor. :-) G

Split Summary
===
1) 1m - 9:45(9:45/m) 122cal 6.15/7.76mph
2) 1m - 9:40(9:40/m) 118cal 6.21/6.72mph
3) 1m - 10:00(10:00/m) 117cal 6/8.08mph
4) 0.26m - 2:40(10:25/m) 30cal 5.76/7.14mph
9:45 9:40 10:00 2:40
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

27% 66% 8%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:06 1:06 8:51 167 162-174 0/1
0.25 2:17 1:11 9:27 168 160-174 1/2
0.38 3:31 1:14 9:50 167 164-172 0/3
0.50 4:49 1:18 10:21 168 166-170 0/1
0.63 6:09 1:20 10:41 164 144-170 0/0
0.75 7:21 1:12 9:33 166 164-168 0/0
0.88 8:32 1:12 9:35 167 162-170 2/0
1.00 9:45 1:12 9:38 167 164-170 1/0
1.13 11:04 1:20 10:39 169 162-172 0/1
1.25 12:20 1:15 10:03 166 160-170 0/2
1.38 13:35 1:15 10:01 164 160-166 1/0
1.50 14:47 1:12 9:33 162 160-164 0/0
1.63 15:56 1:09 9:12 162 158-164 1/1
1.75 17:05 1:09 9:15 162 158-168 1/1
1.88 18:13 1:08 9:08 163 160-166 0/1
2.00 19:25 1:11 9:29 160 160-162 0/0
2.13 20:36 1:11 9:30 163 160-168 2/1
2.25 22:05 1:30 11:56 164 162-166 1/0
2.38 23:21 1:16 10:04 163 154-168 1/0
2.50 24:33 1:12 9:36 150 92-168 0/2
2.63 25:41 1:09 9:08 162 158-164 0/1
2.75 27:02 1:20 10:44 163 154-174 1/1
2.88 28:17 1:15 9:58 163 158-166 1/0
3.00 29:25 1:08 9:05 163 158-166 1/0
3.13 30:48 1:23 11:05 165 162-168 3/1
3.24 31:56 1:08 9:32 164 158-168 1/0

Elevation

Asc 42m, Range 6m, Flat prediction 32:05
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

164 (174 max) Stride Length: 100cm Run: 99.2% Walk: 0.8%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:15 9:04 35.87% More
800m 4:34 9:12 41.27% More
1km 5:44 9:13 42.99% More
Mile 9:26 9:26 44.43% More
5k 30:34 9:50 46.68% More

Predictions

Dist Time Per Mile WAVA
1M 8:25 8:25 49.83
5km 30:23 9:47 46.96
5M 52:05 10:25 44.57
10km 1:06:38 10:43 43.49
10M 1:54:13 11:25 41.91
Half 2:35:06 11:50 40.51
20M 4:10:29 12:31 39.75
Mara 5:40:07 12:59 39.03
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