Wed 21st Aug 2019 at 9:00am by LindsD

Run > General

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Time
55:22
Miles
5.00
Min/mi
11:04
Pacing
71%
WAVA
48.62
Stride(cm)
87
Cals
509
Cadence
168
Asc(m)
99
Hillscore
3
Surface
Road

Notes & Comments

5 comments

Decided to take it very easy and stick to 4/1 r/w and stretch regularly. First two miles were quick perky. In the third mile I started to feel a bit weary and nauseous. No idea why. Didn't have dinner but did have breakfast. Perhaps it was my anger at the canal blokes blatant staring.

Didn't walk much in the last mile as was late for Tesco's. Hamstring is *there* and whole leg feels somehow wrong. Have sat on frozen peas and it feels fine now.

Glad I went, but a bit worried about Ealing.

Split Summary
===
1) 1m - 10:52(10:52/m) 100cal 5.52/7.47mph
2) 1m - 11:02(11:02/m) 104cal 5.44/7.64mph
3) 1m - 11:17(11:17/m) 104cal 5.32/6.7mph
4) 1m - 11:22(11:22/m) 97cal 5.28/8.16mph
5) 1m - 10:49(10:49/m) 104cal 5.54/6.97mph

10:52 11:02 11:17 11:22 10:49

	Autumnleaves There are some positives here. Have you seen a physio about the hamstring? Massage might help?
	LindsD Am out of cash thanks to holidays
	Autumnleaves Know that feeling. I find ice plus heat alt. - about 10 minutes of each, really helpful when it's sore x
	LindsD Thanks. Have been doing ice but need to find wheat pillow x
	Corrah Hope you can persuade the hammy to pipe down xx

Pace

26%

27%

25%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:36	2:36	10:26	171 146-176	1/8
0.50	5:53	3:16 +22	13:04	160 118-182	7/4
0.75	8:28	2:35	10:22	175 118-180	6/2
1.00	11:19	2:51 +5	11:23	164 118-184	1/10
1.25	14:00	2:41 +17	10:45	179 154-184	1/6
1.50	17:32	3:32 +44	14:09	164 126-182	4/6
1.75	20:11	2:39	10:35	178 174-184	7/7
2.00	23:21	3:10	12:39	164 118-182	2/8
2.25	27:00	3:40 +36	14:38	162 118-180	9/9
2.50	29:42	2:42	10:47	177 172-180	3/3
2.75	32:42	3:00	11:59	159 120-178	7/2
3.00	35:14	2:32	10:07	177 174-180	2/2
3.25	38:48	3:34 +30	14:17	156 104-184	10/5
3.50	41:16	2:29	9:54	180 178-184	2/4
3.75	44:12	2:56	11:42	158 118-186	5/3
4.00	47:05	2:53	11:32	162 122-184	4/2
4.25	50:37	3:32 +56	14:08	172 126-182	8/0
4.50	53:11	2:34	10:16	176 124-186	6/8
4.75	56:13	3:02 +8	12:09	165 118-180	5/4
5.00	58:59	2:46	11:04	169 118-176	7/1

Elevation

Asc 99m, Range 29m, Flat prediction 54:08

Elevation Graph

Biggest Climbs (m)	Min/mi
17 1.7%	12:33
10 1.5%	11:15
See your biggest climbs

Cadence

168 (186 max) Stride Length: 87cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	76.9	177	4.4	45:01	10:36
Walk	20.7	122	0.6	12:30	20:27
Pause	2.4	-	-	1:28	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:25	9:42	40.24%	More
800m	5:05	10:14	41.65%	More
1km	6:30	10:28	42.44%	More
Mile	10:52	10:52	43.40%	More
5k	36:18	11:41	45.41%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:03	10:03	46.95
5km	33:26	10:46	49.31
5M	55:22	11:04	48.60
10km	1:09:43	11:13	48.32
10M	1:55:26	11:33	48.07
Half	2:33:41	11:44	47.16
20M	4:00:41	12:02	47.38
Mara	5:20:26	12:14	47.12

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