Thu 20th Jul 2017 at 12:00pm by HappyG(rrr)

Run > General

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Time
41:45
Miles
4.53
Min/mi
9:13
Pacing
92.4%
WAVA
50.71
Stride(cm)
103
Cals
541
Cadence
169
Asc(m)
42
Hillscore
2
Surface
Road

Notes & Comments

Lunch time plod, trying to go v. easy because of Wed low feeling. Felt less tired at end of day. Massage was great with Sianan J. Never sure if it helps, but it's a good natter and feels good at time (except Achilles that was a bit ouchy!) She def thought back was tight and up at left side (I think that's what Caroline always says too), so she did get into back a bit. Right leg numbness is def still there too. But doesn't seem to be causing me much trouble. I went over ankle again on Sunday run and was really annoyed with myself. But again, it settles down quickly. Maybe ankles will always be vulnerable, esp for off road runner like me. Anyhoo. :-)

G

Split Summary
===
1) 1m - 9:38(9:38/m) 119cal 6.23/6.74mph
2) 1m - 9:17(9:17/m) 120cal 6.46/7.26mph
3) 1m - 9:17(9:17/m) 117cal 6.46/7.12mph
4) 1m - 8:44(8:44/m) 121cal 6.87/8.43mph
5) 0.53m - 4:49(9:06/m) 64cal 6.59/7.08mph

9:38 9:17 9:17 8:44 4:49

Pin Map

0mi in 0

Pace

62%

32%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:14	1:14	9:50	161 124-176	0/1
0.25	2:27	1:13	9:48	166 164-168	1/0
0.38	3:39	1:12	9:36	168 164-174	1/0
0.50	4:52	1:12	9:39	170 166-174	2/1
0.63	6:06	1:15	9:58	170 164-176	3/0
0.75	7:18	1:11	9:30	169 164-172	4/0
0.88	8:27	1:09	9:16	165 162-168	0/2
1.00	9:38	1:11	9:29	170 168-174	3/1
1.13	10:50	1:12	9:38	171 170-172	4/1
1.25	12:04	1:14	9:48	167 160-174	8/0
1.38	13:13	1:09	9:13	171 166-178	1/1
1.50	14:23	1:10	9:16	169 164-172	3/0
1.63	15:31	1:09	9:08	169 166-172	0/2
1.75	16:40	1:09	9:11	168 166-174	0/2
1.88	17:48	1:08	9:03	168 166-172	2/0
2.00	18:55	1:07	8:57	169 166-172	1/1
2.13	20:03	1:08	9:03	170 164-180	3/0
2.25	21:15	1:12	9:35	168 166-170	0/3
2.38	22:40	1:25	11:22	170 166-174	3/0
2.50	23:44	1:03	8:28	170 164-174	0/3
2.63	24:48	1:05	8:39	176 172-184	1/1
2.75	25:54	1:05	8:41	171 166-176	1/1
2.88	27:03	1:10	9:17	169 164-174	0/2
3.00	28:13	1:09	9:15	169 168-172	4/0
3.13	29:21	1:09	9:08	172 170-178	2/2
3.25	30:24	1:03	8:24	173 170-176	0/3
3.38	31:29	1:05	8:41	175 166-180	1/3
3.50	32:30	1:01	8:04	171 168-178	0/9
3.63	33:34	1:05	8:37	171 166-174	2/1
3.75	34:41	1:07	8:57	173 168-176	1/2
3.88	35:51	1:10	9:18	168 164-172	0/1
4.00	36:57	1:05	8:42	171 164-174	0/4
4.13	38:02	1:05	8:40	169 164-174	1/2
4.25	39:13	1:12	9:36	168 166-172	0/1
4.38	40:21	1:07	8:59	165 162-168	0/2
4.50	41:29	1:09	9:08	166 160-170	0/0
4.52	41:40	11	9:03	166 166-166	0/0

Elevation

Asc 42m, Range 27m, Flat prediction 41:35

Elevation Graph

Biggest Climbs (m)	Min/mi
16 2.3%	9:34
See your biggest climbs

Cadence

169 (184 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.6	169	4.5	41:31	9:13
Walk	0.4	124	0	9	11:22

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:03	8:16	39.63%	More
800m	4:11	8:25	45.53%	More
1km	5:17	8:30	47.04%	More
Mile	8:40	8:40	48.80%	More
5k	28:01	9:01	51.33%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:32	7:32	56.11
5km	27:14	8:46	52.80
5M	46:41	9:20	50.13
10km	59:43	9:37	48.93
10M	1:42:23	10:14	47.15
Half	2:19:02	10:37	45.58
20M	3:44:32	11:14	44.72
Mara	5:04:54	11:38	43.92

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