Mon 2nd Oct 2017 at 4:00pm by MrMo

Run > Recovery Run

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Time
45:39
Miles
5.01
Min/mi
9:07
Pacing
83%
WAVA
49.34
Stride(cm)
102
Cals
405
Cadence
173
BPM
138
%MHR
71.5
B/mi
1258
Asc(m)
42
Surface
Road

Notes & Comments

Given the amount of discomfort I ended up in after Saturday's 20 miler, I've been surprised by how little grief I've had today.

I skipped Pilates yesterday, but was back in Manchester today and headed out for a very cautious recovery run. I certainly felt delicate but apart from a couple of light twinges, I was fine.

The left side of the groin was actually playing up more tonight, with some stitch like symptoms.

I actually ended this though, feel extremely easy and quite chuffed to get round 5 miles with no fatigue in the right side of the groin.

First run in my latest pair of Vanquish 3's. Split Summary
===
1) 1m - 9:03(9:03/m) 130/140bpm 80cal 6.63/8.62mph
2) 1m - 9:15(9:15/m) 137/143bpm 86cal 6.49/6.85mph
3) 1m - 9:15(9:15/m) 138/148bpm 79cal 6.48/6.91mph
4) 1m - 9:18(9:18/m) 140/148bpm 80cal 6.45/7.33mph
5) 1m - 8:46(8:46/m) 145/162bpm 80cal 6.84/11.65mph
6) 0.01m - 1(4:13/m) 162/162bpm 14.25/6.53mph

9:03 9:15 9:15 9:18 8:46 1

Pace

11%

70%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:17	2:17	9:08	119 94-132	1087	173 166-178	1/11
0.50	4:55	2:38 +27	10:33	131 118-137	1383	175 168-180	1/1
0.75	7:07	2:12	8:47	136 133-140	1195	174 170-178	0/7
1.00	9:30	2:23	9:31	137 135-139	1303	173 164-178	4/1
1.25	11:50	2:21	9:22	136 132-139	1274	173 170-176	4/1
1.50	14:10	2:20	9:19	140 138-142	1304	173 168-176	5/1
1.75	16:25	2:15	9:00	136 134-138	1225	174 170-178	5/8
2.00	18:45	2:19	9:18	138 135-142	1283	174 170-178	1/5
2.25	21:06	2:21	9:25	136 132-139	1280	174 170-176	2/1
2.50	23:24	2:18	9:13	136 131-141	1252	174 160-178	1/2
2.75	25:41	2:17	9:08	137 133-140	1251	175 174-176	1/1
3.00	28:00	2:19	9:15	142 140-148	1314	173 154-176	5/3
3.25	30:17	2:17	9:10	143 140-147	1310	173 168-176	4/2
3.50	32:40	2:23	9:33	141 138-144	1346	174 172-176	4/5
3.75	34:58	2:17	9:09	139 137-141	1273	174 160-176	2/4
4.00	37:18	2:20	9:20	139 137-141	1298	172 168-176	1/2
4.25	39:36	2:19	9:15	140 139-143	1294	171 156-178	1/4
4.50	42:01	2:24 +10	9:38	146 141-150	1406	176 174-186	7/0
4.75	44:56	2:55 +47	11:42	145 127-154	1696	174 152-180	1/1
5.00	47:01	2:05	8:19	149 141-162	1238	177 174-180	1/1

Heart

138/162max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 16m, Flat prediction 45:39

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

173 (186 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:58	7:53	40.13%	More
800m	4:22	8:46	41.77%	More
1km	5:27	8:46	43.65%	More
Mile	8:46	8:46	46.39%	More
5k	28:40	9:14	48.27%	More
5 miles	47:01	9:24	47.83%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:01	8:01	50.77
5km	27:15	8:46	50.78
5M	45:33	9:07	49.36
10km	57:36	9:16	48.70
10M	1:36:18	9:38	48.10
Half	2:08:54	9:50	47.15
20M	3:23:35	10:11	47.30
Mara	4:32:31	10:24	47.12

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