Mon 11th Feb 2019 at 5:00pm by MrMo

Run > General

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Time
56:07
Miles
6.01
Min/mi
9:20
Pacing
93.4%
WAVA
48.71
Stride(cm)
100
Cals
668
Cadence
173
BPM
162
%MHR
84
B/mi
1513
Asc(m)
145
Hillscore
1
Surface
Road

Notes & Comments

Certainly nowhere near 100% recovered, but fit enough to run.

The canal is no longer hurting when I pee and is not hurting when I walk either. It is however sore after I've sat down for too long (at work).

This run went well though, although my HR was once again through the roof, but that's all part of getting back into it.

Let's see how I recover for tomorrow. I will take a rest day tomorrow and go and see Alex for a check up.

Split Summary
===
1) 1m - 9:32(9:32/m) 146/162bpm 100cal 6.29/6.99mph
2) 1m - 9:39(9:39/m) 156/163bpm 110cal 6.22/7.78mph
3) 1m - 9:36(9:36/m) 165/173bpm 117cal 6.25/9.96mph
4) 1m - 9:13(9:13/m) 169/175bpm 114cal 6.51/8.43mph
5) 1m - 9:13(9:13/m) 169/176bpm 115cal 6.51/8.93mph
6) 1m - 8:52(8:52/m) 172/178bpm 112cal 6.77/7.81mph
7) 0.01m - 2(5:15/m) 177/177bpm 11.43/7.6mph

9:32 9:39 9:36 9:13 9:13 8:52 2

Pace

28%

58%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:34	2:34	10:17	129 101-145	1327	169 136-174	5/4
0.50	4:56	2:21	9:26	146 143-152	1376	172 166-176	3/4
0.75	7:17	2:21	9:25	153 148-161	1440	174 170-176	9/14
1.00	9:32	2:15	8:59	154 149-162	1382	173 164-182	10/5
1.25	12:00	2:28	9:52	152 150-154	1500	173 170-176	9/10
1.50	14:23	2:24	9:34	157 151-160	1503	174 170-178	7/8
1.75	16:46	2:22	9:30	158 157-160	1500	174 170-180	7/6
2.00	19:10	2:25	9:39	158 153-162	1525	172 168-176	7/5
2.25	21:31	2:21	9:22	161 157-167	1509	174 170-178	4/5
2.50	23:57	2:26	9:44	161 157-164	1567	173 170-176	4/4
2.75	26:20	2:23	9:33	169 160-172	1615	173 158-178	3/8
3.00	28:46	2:26	9:44	169 165-173	1644	172 154-178	9/6
3.25	31:05	2:19	9:15	168 163-175	1554	174 170-180	6/6
3.50	33:25	2:20	9:20	170 164-173	1588	173 160-186	7/6
3.75	35:39	2:14	8:56	168 165-171	1501	174 170-176	4/6
4.00	38:00	2:21	9:23	169 166-173	1586	173 168-178	4/3
4.25	40:20	2:20	9:19	169 166-173	1575	172 170-176	3/4
4.50	42:37	2:17	9:08	170 165-176	1551	173 170-176	13/9
4.75	44:52	2:15	9:01	170 167-174	1534	174 170-182	5/8
5.00	47:13	2:22	9:26	169 167-171	1595	172 164-174	4/3
5.25	49:27	2:13	8:52	170 167-172	1508	173 162-182	3/5
5.50	51:46	2:19	9:17	170 164-175	1578	172 156-178	4/3
5.75	53:58	2:12	8:48	174 171-177	1531	174 166-180	4/4
6.00	56:05	2:07	8:29	174 171-177	1475	174 166-178	6/4
6.01	56:08	3	7:44	177 177-177	1369	172 172-172	0/0

Heart

162/177max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 145m, Range 15m, Flat prediction 56:11

Elevation Graph

Biggest Climbs (m)	Min/mi
11 8.5%	8:27
See your biggest climbs

Cadence

173 (186 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	172	6	56:08	9:21
Walk	0.0	136	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:06	8:26	37.80%	More
800m	4:18	8:38	42.83%	More
1km	5:26	8:44	44.22%	More
Mile	8:51	8:51	46.35%	More
5k	28:17	9:06	49.30%	More
5 miles	46:33	9:19	48.68%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:05	8:05	50.73
5km	27:31	8:51	50.67
5M	46:00	9:12	49.27
10km	58:10	9:22	48.61
10M	1:37:15	9:44	48.02
Half	2:10:11	9:56	47.07
20M	3:25:36	10:17	47.22
Mara	4:35:13	10:30	47.04

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