Tue 14th Feb 2017 at 12:00pm by HappyG(rrr)

Run > General

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Time
28:23
Miles
3.38
Min/mi
8:24
Pacing
91%
WAVA
54.85
Stride(cm)
115
Cals
406
Cadence
166
Asc(m)
42
Surface
Road

Notes & Comments

Another one of those huge run things! So, physio / osteo said no running (or long walks) this week. Other cardio and gym and mobilisation fine. And ibuprofen to settle the nerve. Try one run just before appointment (tomorrow) to see how it is. Well, it is... better than it was. No hamstring pain, particularly. Generally slow, lethargic, stiff, but I often feel that a the best of times! Right leg still feels a bit numb, puffy, might give way etc. but 2/10 at most. So am I sorted? That's a month lost. Weight put on. Races missed. But, deep breath, start again...! No gym last night because they had a power cut. Good excuse to watch telly! :-)

G

Split Summary
===
1) 1m - 8:39(8:39/m) 121cal 6.93/8.1mph
2) 1m - 8:28(8:28/m) 117cal 7.09/7.74mph
3) 1m - 8:13(8:13/m) 120cal 7.3/8.45mph
4) 0.38m - 3:03(7:56/m) 48cal 7.57/9mph

8:39 8:28 8:13 3:03

Pin Map

0mi in 0

Pace

11%

54%

31%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:11	1:11	9:27	166 160-172	0/1
0.25	2:12	1:01	8:06	164 154-176	1/3
0.38	3:19	1:08	9:00	165 162-168	1/1
0.50	4:30	1:11	9:26	164 158-172	0/2
0.63	5:35	1:05	8:41	168 166-170	1/1
0.75	6:36	1:01	8:11	167 162-172	0/1
0.88	7:37	1:01	8:05	168 164-174	2/0
1.00	8:44	1:07	8:59	168 164-170	1/1
1.13	9:47	1:02	8:17	165 160-170	1/1
1.25	10:58	1:11	9:31	160 108-170	0/2
1.38	11:58	1:00	8:01	165 160-168	1/1
1.50	13:03	1:05	8:41	168 164-170	1/0
1.63	14:00	57	7:37	168 164-174	0/0
1.75	15:00	1:00	8:01	168 164-170	1/1
1.88	16:07	1:06	8:49	166 162-168	1/1
2.00	17:09	1:02	8:16	165 164-166	0/2
2.13	18:10	1:02	8:15	166 162-168	0/0
2.25	19:19	1:08	9:07	166 154-172	3/0
2.38	20:21	1:02	8:18	170 164-176	1/0
2.50	21:21	1:00	7:58	166 162-174	0/2
2.63	22:18	57	7:38	167 162-176	0/2
2.75	23:20	1:02	8:17	166 160-168	1/0
2.88	24:20	1:00	8:00	159 118-174	0/1
3.00	25:22	1:01	8:11	166 154-172	2/0
3.13	26:18	57	7:33	167 158-174	2/1
3.25	27:17	59	7:54	171 166-180	2/1
3.38	28:19	1:02	8:12	169 166-176	1/0

Elevation

Asc 42m, Range 6m, Flat prediction 28:23

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

166 (180 max) Stride Length: 115cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.0	166	3.3	28:04	8:24
Walk	1.0	114	0	17	7:39

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:54	7:37	42.73%	More
800m	3:55	7:52	48.28%	More
1km	4:55	7:56	50.00%	More
Mile	7:58	7:58	52.65%	More
5k	25:56	8:21	55.02%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:09	7:09	58.66
5km	25:48	8:18	55.30
5M	44:14	8:51	52.47
10km	56:35	9:06	51.21
10M	1:37:00	9:42	49.35
Half	2:11:42	10:03	47.71
20M	3:32:42	10:38	46.81
Mara	4:48:50	11:01	45.97

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