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

Run > General

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Time
34:56
Miles
4.55
Min/mi
7:41
Pacing
90%
WAVA
60.37
Stride(cm)
122
Cals
544
Cadence
172
Asc(m)
42
Hillscore
2
Surface
Road

Notes & Comments

A wee lunch time run by myself just to make it 3 x 4.5 miles for the week before going to Physio / Osteo tonight. Felt very ploddy but pace OK looking at it now. Still feel tight but probably both legs not just the right! So just general lack of fitness, rather than the nerve in back? Anyway, discharged from phys now. She did acupuncture in muscle near spine, in outside of calf and in ankle at top of foot where it is achey. No idea if helping, but as things are down to 2/10 or even 1/10 pain and it's getting better not worse. Told to book in for massage, which I always like anyway. And also got assessment with Matt Holland, running PT improvemyrunning.com. I'm calling it rehab rather than training. But if I continue with it then it'll be my first ever paid for PT! :-)

G

Split Summary
===
1) 1m - 8:24(8:24/m) 117cal 7.14/35.52mph
2) 1m - 8:05(8:05/m) 120cal 7.42/7.74mph
3) 1m - 7:32(7:32/m) 121cal 7.97/8.77mph
4) 1m - 7:11(7:11/m) 121cal 8.35/9mph
5) 0.55m - 3:43(6:48/m) 65cal 8.82/11.48mph

8:24 8:05 7:32 7:11 3:43

Pin Map

0mi in 0

Pace

29%

45%

21%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:04	1:04	8:32	167 164-170	0/1
0.25	2:10	1:06	8:49	166 162-174	2/0
0.38	3:10	1:00	8:01	168 166-174	1/0
0.50	4:11	1:00	8:02	170 164-176	1/1
0.63	5:14	1:03	8:28	171 164-178	3/0
0.75	6:18	1:04	8:29	170 166-174	3/0
0.88	7:21	1:03	8:26	167 164-170	1/2
1.00	8:24	1:03	8:25	170 166-176	2/1
1.13	9:28	1:04	8:32	172 168-174	4/0
1.25	10:32	1:05	8:37	168 158-174	8/0
1.38	11:33	1:00	8:01	168 166-170	2/0
1.50	12:31	59	7:49	172 168-176	2/1
1.63	13:29	58	7:46	171 168-176	1/2
1.75	14:30	1:00	8:02	172 168-174	0/2
1.88	15:32	1:02	8:15	172 166-194	2/0
2.00	16:29	58	7:42	172 170-174	1/2
2.13	17:27	58	7:42	172 168-174	3/0
2.25	18:28	1:01	8:05	170 168-172	0/3
2.38	19:30	1:03	8:22	170 166-172	3/1
2.50	20:27	57	7:34	173 170-176	1/3
2.63	21:19	51	6:52	176 172-178	1/1
2.75	22:11	52	6:57	174 172-176	1/2
2.88	23:03	53	7:01	177 172-180	0/2
3.00	24:01	58	7:42	171 170-176	4/0
3.13	24:57	56	7:27	171 168-174	1/1
3.25	25:47	50	6:43	175 172-180	1/3
3.38	26:42	55	7:16	172 122-182	1/1
3.50	27:32	50	6:39	172 168-176	0/9
3.63	28:23	51	6:49	173 170-176	2/2
3.75	29:17	54	7:11	175 170-178	1/3
3.88	30:15	58	7:44	170 166-174	1/1
4.00	31:12	58	7:41	170 162-176	0/4
4.13	32:03	51	6:45	170 166-174	1/2
4.25	32:57	54	7:11	174 172-178	0/1
4.38	33:51	54	7:09	177 174-178	0/2
4.50	34:40	49	6:33	178 174-182	0/1
4.54	34:53	13	5:46	186 186-186	1/0

Elevation

Asc 42m, Range 26m, Flat prediction 34:37

Elevation Graph

Biggest Climbs (m)	Min/mi
16 2.2%	8:20
See your biggest climbs

Cadence

172 (194 max) Stride Length: 122cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	171	4.5	34:48	7:41
Walk	0.2	122	0	5	6:31

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:39	6:39	48.88%	More
800m	3:23	6:48	55.87%	More
1km	4:17	6:53	57.53%	More
Mile	7:03	7:03	59.44%	More
5k	22:54	7:22	62.30%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:17	6:17	66.75
5km	22:40	7:18	62.95
5M	38:52	7:46	59.72
10km	49:43	8:00	58.28
10M	1:25:15	8:32	56.15
Half	1:55:45	8:50	54.28
20M	3:06:57	9:21	53.26
Mara	4:13:50	9:41	52.30

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