Sun 18th Aug 2019 at 8:00am by LindsD

Run > General

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Time
46:19
Miles
4.00
Min/mi
11:35
Pacing
75%
WAVA
46.14
Stride(cm)
83
Cals
402
Cadence
168
Asc(m)
117
Hillscore
7
Surface
Road

Notes & Comments

8 comments

Had taken a week off to rest dodgy hamstring. Took it very easy - 4/1 r/w when I remembered and walked when I fancied. Hamstring *there* but not painful. Easy runs are the way forward for now, I think. Six weeks to Ealing. Eek.

Split Summary
===
1) 1m - 11:15(11:15/m) 100cal 5.34/7.12mph
2) 1m - 12:55(12:55/m) 96cal 4.64/11.06mph
3) 1m - 11:02(11:02/m) 103cal 5.44/7.74mph
4) 1m - 11:07(11:10/m) 103cal 5.38/7.49mph

11:15 12:55 11:02 11:07

	alpenrose Hope the niggle's on the way out now.
	Fenland Flier Nice and steady for now.
	Autumnleaves Good sensible approach. Well done x
	Angus Clydesdale Easy does it.
	TeeBee Eek indeed + hence my run rust as well
	LouiseRuns 🌹🇬🇧 🇪🇺 6 weeks! That's coming round waaay to quickly! I want the summer to last longer than that...
	Corrah Good call. Time on feet is very helpful regardless xx
	Bintmcskint Really well done on being sensible. Six weeks is fine. You'll be grand

Pace

35%

31%

17%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:19	1:19	10:33	176 168-234	2/5
0.25	2:40	1:21	10:49	173 172-180	1/3
0.38	3:59	1:19	10:30	173 170-178	9/3
0.50	5:33	1:34	12:28	155 132-180	0/7
0.63	6:48	1:15	10:04	173 118-182	0/5
0.75	8:18	1:30	12:02	178 176-180	3/0
0.88	10:02	1:44	13:52	155 126-180	3/1
1.00	11:15	1:12	9:38	180 178-182	2/2
1.13	12:52	1:37	12:58	171 138-184	5/7
1.25	14:30	1:38	13:06	157 118-176	8/0
1.38	15:57	1:27	11:39	153 114-178	6/1
1.50	17:22	1:25	11:20	173 170-176	4/0
1.63	18:51	1:29	11:51	173 170-178	4/5
1.75	20:45	1:54	15:10	162 106-180	1/9
1.88	22:32	1:46 +22	14:12	153 112-180	22/2
2.00	24:31	1:59	15:55	142 112-182	10/0
2.13	25:49	1:18	10:24	180 178-182	4/0
2.25	27:12	1:23	11:02	167 118-180	3/1
2.38	28:36	1:24	11:11	168 118-180	5/1
2.50	30:19	1:44	13:51	162 118-182	3/6
2.63	31:38	1:19	10:31	176 130-182	1/3
2.75	33:06	1:28	11:43	178 176-180	2/2
2.88	34:19	1:13	9:45	177 174-180	1/2
3.00	35:33	1:14	9:52	179 178-180	0/5
3.13	37:30	1:57 +20	15:33	144 32-184	2/7
3.25	38:48	1:18 +3	10:24	181 180-184	0/9
3.38	40:05	1:17	10:18	181 180-182	0/7
3.50	41:20	1:15	9:56	180 178-182	0/4
3.63	43:34	2:14 +38	17:51	161 118-180	1/5
3.75	44:52	1:18	10:26	182 178-186	0/5
3.88	47:12	2:20 +53	18:41	178 174-182	3/2
4.00	48:35	1:23	11:24	171 118-180	3/1

Elevation

Asc 117m, Range 55m, Flat prediction 44:57

Elevation Graph

Biggest Climbs (m)	Min/mi
45 4.7%	12:29
23 3.1%	12:34
See your biggest climbs

Cadence

168 (234 max) Stride Length: 83cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	79.3	177	3.6	38:15	11:05
Walk	18.2	118	0.4	9:04	20:55
Still	0.1	-	-	3	-
Pause	2.4	-	-	1:13	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:25	9:43	40.13%	More
800m	5:01	10:06	42.17%	More
1km	6:43	10:49	41.10%	More
Mile	10:55	10:55	43.23%	More
5k	36:47	11:50	44.82%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:39	10:39	44.30
5km	35:26	11:24	46.53
5M	58:41	11:44	45.85
10km	1:13:53	11:53	45.59
10M	2:02:20	12:14	45.36
Half	2:42:53	12:26	44.50
20M	4:15:04	12:45	44.71
Mara	5:39:35	12:58	44.47

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