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Tue 14th Nov 2023 at 2:25pm by Sorequads

Run > Tempo
  • Time
    34:17
  • Miles
    4.45
  • Min/mi
    7:42
  • Pacing
    76.7%
  • WAVA
    56.87
  • Stride(cm)
    118
  • Cadence
    177
  • BPM
    137
  • %MHR
    82.8
  • B/mi
    1053
  • Asc(m)
    53
  • Surface
    Road

Notes & Comments

So a week ago I finally clocked a V40 sub 20 minute parkrun, with a 19:36 on the winter course in Cheltenham. It is four flat tarmac loops vs two hilly grassy laps. In theory much faster, but with it being deliberately a little longer (I think this is a parkrun HQ directive for reserve courses, others on here will no doubt know if this is true) and laps three and four involving a fair bit of overtaking, the differential in summer vs winter times isn’t as great as one might expect. Still, a good monkey to get off my back.

Easy Sunday and Monday, before ten minutes of weights in the gym on Tuesday. Two sets of light squats and straight leg deadlifts. My first since early summer so taking it deliberately steady. Headed out for a session of 5 x 1200 at tempo a short while later, but my lower hamstring, upper calf started to seize up a little at the end of the second set. It relaxed during the two minute recovery jog, but really seized up at the end of the third. Game over so had a walk of shame back to work, blessedly short at only half a mile.

Lucky enough to have a very good strength and conditioning guy employed at school - he runs injury clinics and more. Diagnosed it as a problem with the distal hamstring and a reaction to the straight leg deadlifts. He also laughed when he realised I was injured an hour after making a return to the gym. So much for good habits 😆. Absolutely agony later that afternoon and couldn’t even walk down to the fields for rugby coaching.

Loosened a bit since and I’m hopeful it’s not too bad. Have done a couple of rehab strengthening sessions and two lots of 20 minutes on the ergo (inspired by Reg). Found it easier to get HR to easy running levels on that than the bike or elliptical.

Can now do basically anything except running without pain. Strangely running and skipping drills all ok, even jogging backwards. But jogging forwards is too painful after five or six steps so will take a while longer.

Grateful really that I’ve gone this long since the stress fracture in 2020 before another injury. God knows how you cope, Reg, pinging some finely tuned muscle very other week.

Split Summary
===
1) 1m - 8:05(8:05/m) 131/182bpm [1063b/mi] 173/190rpm
2) 1m - 7:38(7:38/m) 131/147bpm [998b/mi] 178/210rpm
3) 1m - 7:00(7:00/m) 143/154bpm [1004b/mi] 181/208rpm
4) 1m - 7:09(7:09/m) 142/152bpm [1017b/mi] 182/210rpm
5) 0.45m - 4:25(9:47/m) 135/153bpm [1323b/mi] 162/212rpm
8:05 7:38 7:00 7:09 4:25

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 1:03 1:03 8:22 165 80-182 1382 170 140-186 2/2
0.25 2:04 1:02 8:12 143 122-176 1173 174 158-188 2/3
0.38 3:06 1:02 8:13 122 120-125 1003 169 148-188 1/3
0.50 4:08 1:02 8:12 121 118-125 993 173 164-182 1/2
0.63 5:08 1:00 8:03 127 123-128 1022 175 168-188 1/2
0.75 6:05 57 7:36 123 121-125 935 171 156-184 2/1
0.88 7:05 1:00 8:03 125 121-128 1007 176 166-190 2/2
1.00 8:05 59 7:54 125 123-128 988 174 164-184 1/0
1.13 9:13 1:09 9:11 125 122-127 1148 170 144-184 1/1
1.25 10:12 59 7:48 120 116-125 936 173 150-190 2/3
1.38 11:10 58 7:46 126 122-131 979 174 156-186 3/1
1.50 12:10 1:00 7:57 127 126-130 1010 176 166-190 2/5
1.63 13:08 58 7:43 128 125-130 987 177 166-190 1/0
1.75 13:59 51 6:51 136 129-143 931 184 176-194 1/1
1.88 14:51 52 6:52 141 139-145 969 188 174-210 1/0
2.00 15:42 51 6:52 145 141-147 996 185 164-210 2/3
2.13 16:34 52 6:56 147 143-150 1018 183 166-198 0/0
2.25 17:19 45 5:59 151 150-151 904 186 168-204 0/1
2.38 18:11 52 6:55 152 149-154 1051 183 162-198 2/3
2.50 19:14 1:03 8:24 137 128-149 1150 166 156-182 0/1
2.63 20:12 58 7:45 129 127-130 1001 173 164-184 1/1
2.75 21:02 50 6:40 142 130-146 947 185 172-198 2/1
2.88 21:53 51 6:49 149 146-150 1016 187 172-198 2/0
3.00 22:43 50 6:39 144 141-148 958 189 170-208 2/3
3.13 23:35 52 6:58 148 141-150 1032 185 160-200 0/1
3.25 24:22 47 6:16 148 147-149 929 186 168-200 2/1
3.38 25:15 53 7:00 150 149-152 1051 185 156-206 0/3
3.50 26:19 1:04 8:35 135 126-147 1160 171 160-182 1/2
3.63 27:16 56 7:32 125 123-129 941 173 158-186 2/0
3.75 28:06 51 6:45 146 134-149 986 186 152-210 1/1
3.88 28:59 53 7:02 143 142-147 1006 185 158-196 1/0
4.00 29:50 51 6:48 145 142-148 986 188 172-198 2/2
4.13 30:43 53 7:01 150 148-153 1051 186 166-212 0/1
4.25 31:31 48 6:23 151 150-153 965 187 152-202 3/1
4.38 33:07 1:36 12:50 138 95-153 1770 143 106-198 1/3
4.45 34:17 1:10 15:13 89 86-102 1355 124 98-180 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    137 avge / 182 max Delete HR Trace

  • Cadence Distribution

    177 avge / 212 max Stride Length: 118cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 92.0 179 4.3 31:33 7:22
    Walk 8.0 121 0.2 2:44 15:47

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:34 6:16 49.36% More
    800m 3:16 6:35 54.21% More
    1km 4:07 6:38 56.61% More
    Mile 6:59 6:59 57.54% More
    5k 22:04 7:06 61.31% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:03 7:03 57.00
    5km 23:26 7:33 57.72
    5M 38:47 7:45 56.66
    10km 48:50 7:52 56.10
    10M 1:20:53 8:05 55.49
    Half 1:47:41 8:13 54.93
    20M 2:48:37 8:26 54.73
    Mara 3:44:30 8:34 54.86
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