Wed 15th Aug 2018 at 8:00am by LindsD

Run > General

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Time
42:51
Miles
3.75
Min/mi
11:26
Pacing
82%
WAVA
46.18
Stride(cm)
83
Cals
381
Cadence
169
Asc(m)
42
Hillscore
2
Surface
Road

Notes & Comments

6 comments

Running is pretty rubbish atm.

I am significantly over a comfortable weight for being, let alone running.

I think I'm a bit low on iron after giving blood. My back hurts, and I am so tired and a bit stressed and negative. Ugh.

Split Summary
===
1) 1m - 11:17(11:17/m) 101cal 5.32/7.45mph
2) 1m - 10:48(10:48/m) 99cal 5.56/7.45mph
3) 1m - 11:24(11:24/m) 107cal 5.26/6.87mph
4) 0.75m - 9:22(12:31/m) 74cal 4.8/6.68mph

11:17 10:48 11:24 9:22

	northernslowcoach But you’re still running
	Autumnleaves Better than not running - I rarely run well first thing in the morning, and giving blood can take a good 10 days to recover from x
	Badger Exactly. Makes a big dent in your oxygen delivery. Saw a100 marathon club member brought down about 2 mins/mile by giving blood, not great when she was running a key stage of a relay race for us
	Serendippily Glad you got out. Don’t punish yourself i eat when I’m too tired to focus but have to anyway. Running helps my ability to concentrate as much as burning calories well done for getting out xx
	Bintmcskint What others have said^^^^ You got out there. Be kind to yourself xxx
	Rosehip you ran doesn't look rubbish to me

Pace

32%

20%

32%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:16	1:16	10:11	168 118-176	1/3
0.25	2:44	1:27	11:38	166 118-178	2/1
0.38	3:58	1:15	9:57	179 178-180	3/2
0.50	5:36	1:38	13:00	160 118-184	1/2
0.63	6:48	1:13	9:41	181 178-184	4/1
0.75	8:14	1:26	11:26	170 118-182	2/0
0.88	9:39	1:25	11:19	166 118-186	3/1
1.00	11:22	1:43	13:41	149 118-182	6/1
1.13	12:53	1:31	12:07	153 118-184	4/2
1.25	14:04	1:12	9:35	185 180-188	1/5
1.38	15:41	1:37	12:55	150 118-184	2/2
1.50	16:59	1:18	10:23	184 182-186	1/3
1.63	18:16	1:16	10:11	183 180-184	2/2
1.75	19:30	1:14	9:52	184 182-186	0/5
1.88	20:47	1:17	10:19	183 180-186	0/2
2.00	22:09	1:22	10:59	170 118-184	2/2
2.13	23:28	1:18	10:27	182 180-184	1/1
2.25	25:18	1:50	14:43	151 118-184	1/3
2.38	26:43	1:25	11:19	167 118-186	1/5
2.50	27:59	1:16	10:07	184 182-186	0/2
2.63	29:22	1:23	11:04	181 178-186	3/1
2.75	31:00	1:38	13:01	156 118-182	1/2
2.88	32:15	1:15	10:04	185 184-186	0/5
3.00	33:44	1:29	11:51	174 118-180	2/0
3.13	35:25	1:41	13:31	159 118-184	1/2
3.25	36:48	1:23	11:04	170 118-186	1/1
3.38	38:39	1:51	14:48	145 118-184	4/0
3.50	40:09	1:30	11:59	168 118-188	2/2
3.63	41:32	1:23	11:04	182 176-186	1/2
3.75	43:05	1:33	12:38	166 118-184	5/1

Elevation

Asc 42m, Range 29m, Flat prediction 43:00

Elevation Graph

Biggest Climbs (m)	Min/mi
18 2.4%	11:08
See your biggest climbs

Cadence

169 (188 max) Stride Length: 83cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	77.6	181	3.2	33:27	10:27
Walk	22.4	119	0.5	9:38	17:40

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:28	9:53	39.03%	More
800m	4:59	10:01	42.18%	More
1km	6:22	10:16	42.91%	More
Mile	10:28	10:28	44.58%	More
5k	35:12	11:20	46.33%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:33	10:33	44.24
5km	35:06	11:18	46.46
5M	58:08	11:38	45.77
10km	1:13:11	11:47	45.52
10M	2:01:12	12:07	45.26
Half	2:41:21	12:19	44.40
20M	4:12:41	12:38	44.58
Mara	5:36:25	12:50	44.34

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