Wed 27th Dec 2017 at 5:00am by MrMo
Run > General
-
Time
1:14:10
-
Miles
8.01
-
Min/mi
9:16
-
Pacing
89%
-
WAVA
49.46
-
Stride(cm)
100
-
Cals
734
-
Cadence
174
-
BPM
146
-
%MHR
75.8
-
B/mi
1355
-
Asc(m)
42
-
Hillscore
1
-
Surface
Road
Notes & Comments
This might unexpectedly be my last run of the year.
As usual, I was up before 5am and out by 5.30am from the hotel. I had originally intended to run 12 or 13 miles, but a combination of an upset stomach (heavy night), my hips really aching (hard road this week) and a reminder that I'm not really training this week, led me to turn around at 4m and come back.
I picked the pace up in the second half and finished content that I run a 12 miler for my final run in Koh Samui in a couple of days.
And then I went to the pool and it all went very wrong and I am now in a bit of a mess.
The weather here has taken a turn for the worse and there I was happily taking it easy on a lounger during a rain break when it started pissing it down. So, without thinking, I picked up my sandals and went straight to the restaurant without putting them on.
As soon as I stepped onto the restaurant floor, I went down like a sack of spuds and because I had my hands full, I rather intelligently used my ribs to take the full force of the fall onto a tiled floor.
I don't know if I have broken, cracked or bruised my ribs, but I am in agony when I move. As long as I don't move or breathe, I feel fine.
I'm buggered; completely buggered and this feels like it could take some time before I can have a proper walk, let alone a jog.
I might be missing my first marathon of 2018 (the Cakeathon, scheduled for 13th January; 17 days away).
Split Summary
===
1) 1m - 9:59(9:59/m) 130/139bpm 86cal 6.01/6.55mph
2) 1m - 9:44(9:44/m) 138/143bpm 91cal 6.16/6.3mph
3) 1m - 9:42(9:42/m) 143/146bpm 93cal 6.19/6.35mph
4) 1m - 9:32(9:32/m) 145/151bpm 89cal 6.29/6.43mph
5) 1m - 9:10(9:10/m) 148/155bpm 89cal 6.55/6.89mph
6) 1m - 9:02(9:02/m) 152/155bpm 93cal 6.64/6.99mph
7) 1m - 8:44(8:44/m) 156/160bpm 96cal 6.87/7.18mph
8) 1m - 8:14(8:14/m) 163/170bpm 97cal 7.29/7.74mph
9) 0.01m - 2(6:14/m) 169/169bpm 9.63/7.76mph
9:59 9:44 9:42 9:32 9:10 9:02 8:44 8:14 2
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.25 |
2:28 |
2:28 |
9:52 |
121 97-131 |
1195 |
171 168-174 |
6/1 |
| 0.50 |
5:01 |
2:33 |
10:13 |
126 120-131 |
1288 |
172 168-178 |
1/3 |
| 0.75 |
7:32 |
2:30 |
10:02 |
132 131-135 |
1323 |
173 170-174 |
4/4 |
| 1.00 |
9:59 |
2:27 |
9:50 |
137 134-139 |
1346 |
174 170-176 |
1/5 |
| 1.25 |
12:27 |
2:28 |
9:51 |
136 133-140 |
1339 |
174 172-176 |
1/1 |
| 1.50 |
14:52 |
2:26 |
9:42 |
138 135-140 |
1339 |
174 172-176 |
5/0 |
| 1.75 |
17:16 |
2:24 |
9:36 |
139 136-141 |
1335 |
175 174-176 |
1/3 |
| 2.00 |
19:43 |
2:27 |
9:48 |
140 137-143 |
1373 |
172 152-176 |
3/2 |
| 2.25 |
22:09 |
2:26 |
9:43 |
143 141-144 |
1389 |
173 170-176 |
1/4 |
| 2.50 |
24:34 |
2:25 |
9:41 |
143 141-145 |
1385 |
173 172-174 |
4/0 |
| 2.75 |
27:01 |
2:26 |
9:45 |
143 142-145 |
1394 |
173 170-176 |
3/3 |
| 3.00 |
29:26 |
2:25 |
9:40 |
144 143-146 |
1391 |
173 170-174 |
1/2 |
| 3.25 |
31:49 |
2:23 |
9:32 |
144 143-145 |
1373 |
173 172-176 |
0/7 |
| 3.50 |
34:13 |
2:24 |
9:37 |
146 144-149 |
1404 |
174 172-176 |
7/1 |
| 3.75 |
37:12 |
2:59 +40
|
11:57 |
141 132-146 |
1684 |
173 168-176 |
4/0 |
| 4.00 |
39:38 |
2:25 |
9:42 |
148 143-151 |
1435 |
173 170-176 |
1/1 |
| 4.25 |
41:58 |
2:20 |
9:22 |
146 143-148 |
1367 |
172 160-174 |
1/2 |
| 4.50 |
44:18 |
2:20 |
9:18 |
148 146-149 |
1378 |
175 174-176 |
0/4 |
| 4.75 |
46:34 |
2:16 |
9:05 |
147 145-149 |
1335 |
174 174-176 |
1/7 |
| 5.00 |
48:47 |
2:13 |
8:54 |
151 148-154 |
1344 |
174 172-176 |
6/0 |
| 5.25 |
51:03 |
2:16 |
9:04 |
152 149-153 |
1379 |
174 172-176 |
2/2 |
| 5.50 |
53:21 |
2:18 |
9:12 |
151 150-154 |
1388 |
173 172-176 |
3/2 |
| 5.75 |
55:34 |
2:13 |
8:51 |
152 151-154 |
1346 |
174 172-176 |
0/4 |
| 6.00 |
57:50 |
2:15 |
9:02 |
153 151-154 |
1381 |
173 170-176 |
4/1 |
| 6.25 |
1:00:02 |
2:13 |
8:52 |
154 153-156 |
1365 |
174 172-176 |
2/3 |
| 6.50 |
1:02:13 |
2:10 |
8:41 |
155 153-157 |
1345 |
174 172-176 |
3/1 |
| 6.75 |
1:04:22 |
2:09 |
8:38 |
157 154-159 |
1354 |
174 172-176 |
0/5 |
| 7.00 |
1:06:34 |
2:12 |
8:47 |
157 155-159 |
1378 |
173 172-174 |
1/1 |
| 7.25 |
1:08:42 |
2:09 |
8:35 |
160 159-161 |
1373 |
174 172-174 |
4/0 |
| 7.50 |
1:10:46 |
2:04 |
8:14 |
161 160-162 |
1327 |
175 174-178 |
3/5 |
| 7.75 |
1:12:49 |
2:03 |
8:10 |
163 161-165 |
1332 |
175 174-176 |
3/1 |
| 8.00 |
1:14:47 |
1:59 |
7:56 |
168 166-170 |
1332 |
176 174-176 |
1/5 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
100.0 |
173 |
8 |
1:14:48 |
9:21 |
| Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:58 |
7:56 |
39.91% |
More |
| 800m |
4:00 |
8:02 |
45.59% |
More |
| 1km |
5:00 |
8:03 |
47.55% |
More |
| Mile |
8:14 |
8:14 |
49.46% |
More |
| 5k |
26:57 |
8:40 |
51.35% |
More |
| 5 miles |
45:22 |
9:04 |
49.57% |
More |
| 10k |
57:10 |
9:12 |
49.08% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:50 |
7:50 |
51.96 |
| 5km |
26:40 |
8:35 |
51.89 |
| 5M |
44:35 |
8:55 |
50.43 |
| 10km |
56:23 |
9:04 |
49.75 |
| 10M |
1:34:15 |
9:26 |
49.14 |
| Half |
2:06:10 |
9:38 |
48.17 |
| 20M |
3:19:15 |
9:58 |
48.33 |
| Mara |
4:26:43 |
10:11 |
48.14 |
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