Sat 9th Feb 2019 at 10:00am by MrMo

Run > Recovery Run

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Time
28:37
Miles
3.01
Min/mi
9:30
Pacing
85%
WAVA
47.10
Stride(cm)
97
Cals
320
Cadence
174
BPM
150
%MHR
77.7
B/mi
1426
Asc(m)
62
Surface
Road

Notes & Comments

Usual awkward run following a lay off. Got told on Tuesday at physio that I could run this weekend but I might want to ease up the Pilates a bit. So that's what I've done.

I'm also told that I've got an inflamed inguinal canal at the moment (although I know that I've had more than this going on with the psoas and the left quad playing up and the left glute).

So, this was a nervous run and one of those where I wasn't really sure whether I was feeling the aches of not having run for 3 weeks or was still feeling injured.

Time will tell over the next few days.

The heart rate was crazy.

Split Summary
===
1) 1m - 10:08(10:08/m) 136/152bpm 97cal 5.93/6.72mph
2) 1m - 9:34(9:34/m) 154/162bpm 111cal 6.27/7.53mph
3) 1m - 8:52(8:52/m) 167/173bpm 112cal 6.76/7.72mph
4) 0.01m - 2(6:32/m) 169/169bpm 9.19/6.95mph

10:08 9:34 8:52 2

Pace

39%

40%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:17	1:17	10:19	112 86-133	1155	171 168-176	2/3
0.25	2:28	1:11	9:28	131 128-134	1239	171 168-178	2/3
0.38	3:44	1:16	10:08	131 129-135	1327	171 166-182	3/3
0.50	5:04	1:20	10:38	138 135-141	1469	173 170-178	2/1
0.63	6:25	1:21	10:50	137 135-139	1483	172 170-172	1/4
0.75	7:40	1:15	9:59	139 136-144	1387	174 162-178	4/2
0.88	8:55	1:15	9:58	145 144-147	1444	174 172-178	2/2
1.00	10:07	1:12	9:39	150 148-152	1449	173 172-176	2/2
1.13	11:53	1:46 +37	14:05	140 133-147	1972	175 172-178	3/1
1.25	13:05	1:12	9:34	150 148-152	1436	175 170-180	2/3
1.38	14:15	1:10	9:19	155 153-157	1444	174 172-178	2/1
1.50	15:29	1:14	9:55	158 157-159	1566	173 168-178	2/2
1.63	16:42	1:13	9:47	157 156-158	1536	174 172-176	2/1
1.75	17:57	1:15	10:01	156 153-159	1563	175 170-178	3/4
1.88	19:10	1:13	9:41	160 159-161	1550	175 164-180	4/0
2.00	20:18	1:08	9:04	159 157-162	1442	174 170-178	1/3
2.13	21:27	1:09	9:13	159 156-163	1467	176 170-182	2/2
2.25	22:37	1:09	9:16	164 162-166	1520	174 166-178	3/1
2.38	23:46	1:09	9:13	167 165-170	1540	178 172-184	2/2
2.50	24:52	1:06	8:49	168 167-171	1482	176 174-178	3/2
2.63	26:04	1:12	9:37	168 166-170	1616	174 162-178	5/4
2.75	27:01	56	7:30	170 169-172	1276	176 170-182	2/3
2.88	28:05	1:04	8:32	169 168-173	1443	175 170-182	3/2
3.00	29:10	1:06	8:45	171 168-173	1497	174 160-184	5/4
3.01	29:13	3	8:07	169 169-169	1370	174 174-174	0/0

Heart

150/173max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 62m, Range 7m, Flat prediction 28:37

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

174 (184 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.9	173	3	28:36	9:31
Walk	2.1	110	0	37	INF:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:59	8:00	39.84%	More
800m	4:16	8:36	43.01%	More
1km	5:22	8:38	44.72%	More
Mile	8:52	8:52	46.24%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:42	8:42	47.13
5km	29:37	9:32	47.08
5M	49:30	9:54	45.78
10km	1:02:36	10:04	45.17
10M	1:44:39	10:28	44.62
Half	2:20:06	10:42	43.74
20M	3:41:15	11:04	43.88
Mara	4:56:10	11:18	43.71

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