Wed 11th Sep 2019 at 9:00am by Velociraptor

Run > General

Good
windy

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Time
1:18:40
Miles
7.31
Min/mi
10:46
Pacing
88%
WAVA
53.84
Stride(cm)
89
Cals
596
Cadence
167
BPM
151
%MHR
80.3
B/mi
1624
Asc(m)
106
Hillscore
7
Surface
Road

Notes & Comments

4 comments

Because I've managed to corner Dr Google into telling me that (1) a busticated lateral meniscus should be top of my list, (2) busticated lateral menisci in people of A Certain Age are normally managed conservatively, and (3) running won't make it worse even if I have to take some paracetamol to avoid having an embarrassing limp for the rest of the day or being kept awake in the night.
Enjoyed the first hour of that. REALLY enjoyed it. Then I started to feel as if I was having to work at maintaining a normal gait and my quads were having to put in some effort, and cut off the last loop up to the Lakeside Inn.

10:57 10:45 10:23 11:23 10:35 10:15 11:10 3:12

	Dvorak Hurrah for enjoying running, and hope any negative effects are minimal.
	Velociraptor Thanks! I'm hoping this whole knee episode has been sent to make me get stuck into brushing up my orthopaedics. The lass who did my x-ray is probably rolling her eyes this week at the detail on my request forms.
	Tikka I thought you were going to say you’re hoping this knee episode has been sent to make you get stuck into a stretching routine. 😁 I work on the premise that it’s only an injury if it’s too painful to make running enjoyable, otherwise it’s a niggle so crack on.
	Velociraptor I don't understand, Tikka. Why would a sore knee make my brain fall out?

Pin Map

0mi in 0

Pace

10%

30%

48%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:35	2:35	10:21	160 104-183	1655	166 162-170	0/4
0.50	5:23	2:48	11:12	151 147-157	1691	165 162-168	7/1
0.75	8:14	2:51	11:24	148 138-157	1688	165 158-170	4/1
1.00	10:57	2:43	10:51	138 132-147	1497	166 164-172	0/5
1.25	13:30	2:33	10:11	139 134-145	1416	169 164-172	1/7
1.50	16:11	2:42	10:47	142 131-151	1532	167 164-172	3/1
1.75	18:50	2:39	10:36	149 144-154	1579	168 164-170	5/0
2.00	21:40	2:50	11:19	149 143-156	1685	166 164-170	8/1
2.25	24:24	2:43	10:54	151 143-157	1646	167 162-174	6/3
2.50	26:51	2:28	9:52	138 134-143	1360	168 166-172	0/22
2.75	29:26	2:35	10:19	149 143-154	1538	169 164-172	1/4
3.00	32:04	2:38	10:32	149 147-152	1570	168 164-170	2/2
3.25	35:44	3:40 +27	14:39	159 148-169	2330	164 156-170	15/0
3.50	38:35	2:51	11:23	160 153-165	1821	165 158-174	15/0
3.75	41:23	2:48	11:13	154 148-164	1726	168 164-178	3/1
4.00	43:54	2:31	10:05	153 150-160	1542	171 168-180	0/4
4.25	46:28	2:33	10:13	152 149-156	1553	168 164-172	0/8
4.50	49:13	2:45	11:00	154 151-159	1694	169 166-176	9/0
4.75	51:51	2:38	10:32	153 147-158	1612	169 164-176	2/1
5.00	54:29	2:38	10:33	149 143-152	1571	168 166-170	0/3
5.25	56:58	2:29	9:57	152 147-155	1513	169 166-176	0/5
5.50	59:41	2:43	10:52	152 147-158	1652	167 162-176	0/1
5.75	1:02:13	2:32	10:06	151 148-155	1526	169 166-174	1/5
6.00	1:04:44	2:31	10:04	153 151-157	1540	168 164-172	3/5
6.25	1:07:25	2:41	10:46	155 148-162	1669	168 164-176	2/3
6.50	1:10:07	2:42 +3	10:49	151 147-157	1634	169 164-174	1/5
6.75	1:12:59	2:51	11:25	152 148-158	1736	168 162-174	2/2
7.00	1:15:54	2:56	11:43	154 149-161	1803	165 160-174	5/0
7.25	1:18:28	2:33	10:14	149 143-153	1524	168 164-174	0/6
7.31	1:19:09	41	10:41	150 148-152	1602	169 166-172	2/0

Heart

151/183max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 106m, Range 38m, Flat prediction 1:17:27

Elevation Graph

Biggest Climbs (m)	Min/mi
37 2.5%	11:50
14 1.9%	10:40
12 1.4%	10:30
11 2.3%	10:56
See your biggest climbs

Cadence

167 (180 max) Stride Length: 89cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.4	167	7.3	1:18:42	10:49
Walk	0.0	0	0	0	NAN:00:00
Pause	0.6	-	-	27	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:26	9:48	41.73%	More
800m	5:00	10:04	45.19%	More
1km	6:16	10:05	46.92%	More
Mile	10:15	10:15	48.72%	More
5k	32:38	10:30	53.43%	More
5 miles	53:46	10:45	52.99%	More
10k	1:06:55	10:46	53.34%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:34	7:34	65.94
5km	28:44	9:15	60.67
5M	50:19	10:04	56.62
10km	1:04:58	10:27	54.94
10M	1:53:45	11:23	51.79
Half	2:36:18	11:56	49.27
20M	4:17:10	12:52	47.22
Mara	5:53:23	13:29	45.57

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