Wed 10th Apr 2024 at 4:46pm by The Juicer

Run > General

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Time
46:26
Miles
3.26
Min/mi
14:15
Pacing
42.3%
WAVA
39.47
Stride(cm)
74
Cals
353
Cadence
154
BPM
133
%MHR
74.5
B/mi
1889
Asc(m)
123
Hillscore
13
Surface
Road

Notes & Comments

Run between work and Spanish, picking up a few turfs. Pretty awful. Legs quite painful around quads/hip flexors which I think could have been from tough yoga this morning, and generally just no spring whatsoever in my step. Stiff neck, but not that bothersome running just turning my head when crossing the road. But most worrying is this right foot pain. Feels like some stress in the forefoot, big toe plantar fascia which I think was caused by some exercises the physio gave me. It didn't really hurt running and I didn't think it would bother it, but could barely put my weight on it to walk into Spanish afterwards. Huh! I'll just rest everything now for 2 days, hopefully ready for parkrun on Saturday. Feel like I've still inflicted too much stress on my body in advance of the marathon. Definitely not feeling any ooomph.

13:15 18:54 11:15 3:02

Pin Map

0mi in 0

Pace

13%

66%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:29	1:29	11:54	99 87-118	1177	165 120-172	4/3
0.25	2:49	1:20	10:41	127 118-133	1358	167 158-170	1/13
0.38	5:36	2:47	22:15	108 80-133	2404	157 84-172	5/1
0.50	7:17	1:40	13:23	106 94-115	1418	158 110-166	9/5
0.63	8:40	1:23	11:07	113 110-115	1256	166 160-170	2/6
0.75	10:00	1:20	10:44	112 109-117	1201	168 160-172	9/1
0.88	11:45	1:45	13:59	122 114-129	1707	152 96-164	8/1
1.00	13:15	1:29	11:53	136 126-145	1617	162 116-170	15/0
1.13	14:51	1:37	12:54	147 145-149	1897	161 158-166	8/1
1.25	16:17	1:26	11:24	153 150-155	1745	166 158-172	0/19
1.38	18:57	2:41	21:25	125 107-154	2677	150 112-216	0/14
1.50	21:14	2:17	18:16	117 96-151	2137	129 96-164	11/2
1.63	22:41	1:27	11:34	150 147-153	1735	166 162-170	6/8
1.75	24:50	2:09	17:10	144 137-151	2473	124 98-170	6/1
1.88	30:02	5:12	41:36	132 93-152	5490	133 92-170	13/0
2.00	32:07	2:05	16:41	136 115-159	2268	131 82-172	16/0
2.13	33:19	1:12	9:33	156 154-159	1490	171 168-174	3/11
2.25	35:05	1:46	14:09	154 138-163	2179	167 158-170	14/1
2.38	36:17	1:12	9:34	142 136-150	1359	170 164-174	1/11
2.50	37:43	1:26	11:32	144 138-149	1660	167 80-174	2/7
2.63	39:05	1:22	10:57	139 134-142	1521	166 158-172	0/12
2.75	40:36	1:31	12:05	146 139-152	1765	156 84-170	0/9
2.88	42:01	1:25	11:23	140 134-146	1593	171 168-174	4/2
3.00	43:23	1:22	10:55	142 138-148	1550	168 162-170	1/13
3.13	44:43	1:20	10:44	151 148-152	1620	167 162-172	4/1
3.25	46:17	1:34	12:29	160 149-169	1996	163 158-166	12/0
3.26	46:25	8	12:01	167 167-167	2005	162 162-162	0/0

Heart

133/169max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 123m, Range 57m, Flat prediction 44:33

Elevation Graph

Biggest Climbs (m)	Min/mi
40 4.3%	12:35
38 12.9%	21:36
17 7.2%	14:44
15 12.8%	20:41
14 2.5%	11:25
11 5.1%	22:32
See your biggest climbs

Cadence

154 (216 max) Stride Length: 74cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	79.5	164	3	36:53	12:13
Walk	12.3	106	0.2	5:43	23:34
Still	8.2	-	-	3:49	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:31	10:06	40.52%	More
800m	5:19	10:43	42.45%	More
1km	6:53	11:04	42.72%	More
Mile	11:12	11:12	44.58%	More
5k	44:19	14:16	39.35%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	12:06	12:06	41.24
5km	43:58	14:09	39.65
5M	1:15:32	15:06	37.72
10km	1:36:43	15:34	36.91
10M	2:46:11	16:37	35.45
Half	3:45:56	17:15	34.08
20M	6:05:36	18:17	33.21
Mara	8:17:03	18:58	32.40

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