Tue 15th May 2018 at 6:00pm by IanS

Run > Recovery Run

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Time
48:25
Miles
4.78
Min/mi
10:08
Pacing
86%
WAVA
48.96
Stride(cm)
102
Cals
572
Cadence
156
Asc(m)
101
Hillscore
5
Surface
Road

Notes & Comments

First run since op to repair detached retina, very slow and cautious. Right knee started to niggle about 3-4 miles, usual result of lack of exercise. Walked for a few hundred yards till it eased off. Garmin took ages to lock so didn't log first half mile or so
=================
Split Summary
===
1) 1m - 10:22(10:22/m) 128cal 5.79/6.51mph
2) 1m - 10:00(10:00/m) 130cal 5.99/6.35mph
3) 1m - 10:47(10:47/m) 131cal 5.56/6.14mph
4) 1m - 10:51(10:51/m) 127cal 5.53/6.91mph
5) 0.46m - 6:25(14:00/m) 56cal 4.28/6.53mph

10:22 10:00 10:47 10:51 6:25

Pin Map

Colinton 4M route via Redford

0mi in 0

Pace

18%

20%

56%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:06	3:06 +5	12:26	148 106-162	0/5
0.50	5:33	2:27	9:48	159 156-162	1/7
0.75	7:59	2:25	9:42	159 156-168	0/11
1.00	10:28	2:29	9:56	159 158-162	2/5
1.25	12:58	2:30	9:59	160 158-164	6/3
1.50	15:26	2:29	9:55	159 158-164	0/12
1.75	17:59	2:33	10:12	158 156-162	7/5
2.00	20:28	2:28	9:53	159 156-160	6/1
2.25	23:03	2:35	10:22	159 156-162	8/1
2.50	25:42	2:40	10:38	159 156-162	1/5
2.75	28:33	2:50	11:21	158 154-160	3/6
3.00	31:16	2:43	10:53	158 156-160	0/5
3.25	33:47	2:31	10:04	159 158-162	4/7
3.50	36:25	2:39	10:34	159 156-162	3/0
3.75	38:58	2:32	10:10	160 158-164	4/1
4.00	42:06	3:08	12:31	144 110-166	1/7
4.25	45:32	3:26	13:46	136 110-166	3/2
4.46	48:25	2:53	14:04	162 158-166	13/0

Elevation

Asc 101m, Range 40m, Flat prediction 45:18

Elevation Graph

Biggest Climbs (m)	Min/mi
19 1.6%	10:14
16 3.7%	14:36
12 1.1%	11:11
See your biggest climbs

Cadence

156 (168 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	90.4	159	4.2	43:47	10:30
Walk	9.4	114	0.3	4:33	16:19
Pause	0.2	-	-	5	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:24	9:39	35.57%	More
800m	4:50	9:44	41.79%	More
1km	6:03	9:44	43.54%	More
Mile	9:49	9:49	45.48%	More
5k	31:44	10:13	47.96%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:11	8:11	54.60
5km	29:41	9:33	51.26
5M	50:57	10:11	48.71
10km	1:05:13	10:30	47.56
10M	1:51:59	11:12	45.83
Half	2:32:11	11:37	44.30
20M	4:06:06	12:18	43.41
Mara	5:34:27	12:46	42.59

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Session Intensity	4
Training Load	192