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Wed 20th May 2020 at 8:00am by LindsD

Run > General
  • Time
    46:13
  • Miles
    4.20
  • Min/mi
    11:00
  • Pacing
    62.2%
  • WAVA
    48.03
  • Stride(cm)
    85
  • Cals
    419
  • Cadence
    172
  • BPM
    147
  • %MHR
    85.7
  • B/mi
    1613
  • Asc(m)
    109
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

really difficult to silence the negative chatter this morning.

When do I feel strong and powerful instead of weary, old and niggly?

Canalwatch: 4 runners, mostly friendly/4 cyclists/6 walkers, although three were a chatting group and I think one chap was just on his way to work.

Split Summary
===
1) 1m - 10:24(10:24/m) 142/159bpm 93cal 5.76/6.41mph
2) 1m - 10:36(10:36/m) 145/156bpm 96cal 5.66/6.18mph
3) 1m - 11:30(11:30/m) 147/156bpm 102cal 5.21/6.12mph
4) 1m - 11:11(11:11/m) 155/162bpm 106cal 5.36/6.14mph
5) 0.2m - 2:31(12:40/m) 151/156bpm 22cal 4.74/5.87mph
10:24 10:36 11:30 11:11 2:31
Badger
I feel powerful and achievementful this morning because I have sent two emails and signed a document. I set myself low bars.
LindsD
Yeah I guess I should feel proud because I got out. I'm just fed up of feeling weary all the time and stuff hurting.
Badger
Yup. How are you sleeping? Lack of sleep is messing everything up for me.
Corrah
You got out there, so well done xx
LindsD
Not sleeping great. Usually manage to stay asleep although nightmares are an issue but wake up way too early and can't go back to sleep.
Badger
Debilitating vicious circle. Getting to sleep in the first place is my problem at the moment, had the odd wake up at 5 am and not get back to sleep but fortunately not too many.
My Garmin keeps scolding me via the app for not getting to sleep early enough :)
LindsD
it is. And OH always wakes up early, which doesn't help. If I was to go to bed in enough time to get enough sleep I'd have to go to bed at 9 or something.
LouiseRuns 🌹🇬🇧 🇪🇺
I bet a decent ice cream would help!

Seriously, though, I think a lot of us are forgetting how stressful 'all this' really is, just because we don't see/notice the effects all the time.

I think there's a lot to be said for setting the bar low at the moment. Feel good because you got up and went out, even though you could have stayed home. Feel good because you ran 4 miles when you could have done 3. Feel good because you got dressed rather than stayed in your pajamas if you have to, but make sure you find the 'feel good'.

And happy birthday.
LouiseRuns 🌹🇬🇧 🇪🇺
And I've just noticed your splits: feel good because you did a decent time (have a look at mine, much slower!)
Bintmcskint
This whole situation is SO stressful even if we don't realise it is having an effect on us. Disturbed sleep, uncertainty. Set that bar low and be proud of yourself for getting out there xxx
LindsD
Thank you all x

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:14 1:14 9:54 112 75-140 1109 172 170-174 1/4
0.25 2:30 1:16 10:05 142 140-144 1431 173 172-174 1/4
0.38 3:47 1:17 10:14 141 136-146 1443 176 174-178 1/2
0.50 5:09 1:23 11:03 148 144-157 1634 176 172-180 9/2
0.63 6:38 1:28 +5 11:48 157 148-159 1852 174 168-178 2/2
0.75 7:54 1:16 10:08 146 144-149 1480 177 174-180 0/6
0.88 9:12 1:18 10:24 137 130-143 1424 176 156-180 3/3
1.00 10:29 1:17 10:16 149 142-151 1529 175 174-178 2/1
1.13 11:42 1:13 9:43 146 141-152 1420 177 174-180 0/6
1.25 13:03 1:21 10:50 137 132-141 1484 178 168-180 0/7
1.38 14:19 1:16 10:06 138 135-140 1395 178 176-180 1/4
1.50 15:35 1:16 10:05 140 135-143 1412 178 176-180 3/4
1.63 17:02 1:28 11:43 144 133-153 1687 177 156-184 5/9
1.75 18:21 1:19 10:30 149 145-153 1565 180 178-180 4/2
1.88 19:39 1:18 10:22 152 148-154 1577 177 172-180 3/2
2.00 21:05 1:26 11:25 151 148-155 1724 176 170-178 4/4
2.13 22:29 1:25 11:19 147 144-150 1664 177 174-178 4/4
2.25 23:55 1:25 +5 11:21 147 143-150 1668 177 176-182 3/2
2.38 25:13 1:18 10:25 148 144-153 1543 178 176-182 2/3
2.50 26:32 1:19 10:31 152 150-153 1600 178 176-180 5/5
2.63 28:14 1:42 13:39 146 138-151 1994 165 82-184 4/0
2.75 29:51 1:37 12:57 146 140-152 1890 149 110-178 6/2
2.88 31:21 1:30 11:59 149 144-156 1785 161 118-182 2/6
3.00 32:40 1:19 10:35 147 143-152 1555 177 160-184 4/1
3.13 34:15 1:34 12:36 154 146-158 1940 166 116-180 4/2
3.25 37:44 3:29 +2:07 27:53 156 141-161 4349 171 112-180 3/0
3.38 39:14 1:30 12:04 156 148-161 1882 150 30-178 4/0
3.50 40:37 1:22 11:00 160 154-162 1759 175 174-178 5/0
3.63 41:58 1:22 10:52 154 151-161 1674 173 128-180 1/3
3.75 43:18 1:19 10:33 153 151-154 1614 176 174-180 2/3
3.88 44:45 1:27 11:36 148 139-153 1717 167 122-180 2/7
4.00 45:59 1:14 9:52 156 154-157 1539 178 176-180 2/1
4.13 47:36 1:38 13:00 151 146-156 1963 161 114-178 4/0
4.20 48:30 54 12:11 152 150-156 1853 167 118-174 3/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    147 avge / 162 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    16 1.9% 15:53
    13 5.6% 14:02
    11 4.6% 10:51
    10 1.7% 11:39

  • Cadence Distribution

    172 avge / 184 max Stride Length: 85cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 92.3 176 4.1 44:45 10:59
    Walk 7.4 109 0.1 3:35 32:33
    Pause 0.3 - - 10 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:27 9:51 39.99% More
    800m 5:01 10:05 42.76% More
    1km 6:20 10:11 44.11% More
    Mile 10:23 10:23 45.68% More
    5k 33:51 10:54 48.34% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:06 10:06 46.97
    5km 33:34 10:48 48.75
    5M 55:36 11:07 47.64
    10km 1:10:00 11:16 47.11
    10M 1:55:55 11:36 46.93
    Half 2:34:20 11:47 46.66
    20M 4:01:41 12:05 45.98
    Mara 5:21:47 12:17 45.29
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