Mon 7th Sep 2020 at 5:00pm by simonkissam

Run > Easy

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Time
51:00
Miles
7.03
Min/mi
7:15
Pacing
70%
WAVA
59.02
Stride(cm)
126
Cals
706
Cadence
176
Asc(m)
170
Hillscore
11
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 7:30(7:30/m) 101cal 7.99/8.31mph
2) 1m - 7:21(7:21/m) 103cal 8.16/8.83mph
3) 1m - 7:31(7:31/m) 98cal 7.98/9.41mph
4) 1m - 7:09(7:10/m) 100cal 8.38/9mph
5) 1m - 7:02(7:02/m) 102cal 8.53/9.23mph
6) 1m - 7:15(7:15/m) 100cal 8.27/9.06mph
7) 1m - 7:00(7:00/m) 100cal 8.58/9.08mph
8) 0.03m - 11(7:26/m) 2cal 8.07/8.81mph

6 barefoot strides after. Grant and Jackson got out of quarantine so ran with them in addition to Reed and Oliver today. Didn't feel the best, and was kind of annoyed for a while on this but the view from the top of blair was super pretty in the late afternoon sun which was v nice and then barefoot strides after felt actually quite good too, and had Grant for the track tack which was nice. First workout on campus tmrw.

7:30 7:21 7:31 7:09 7:02 7:15 7:00 11

Pace

60%

28%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:58	1:58	7:52	177 106-192	4/19
0.50	3:50	1:52	7:26	180 176-184	6/0
0.75	5:41	1:52	7:27	179 176-182	7/3
1.00	7:30	1:49	7:15	176 172-182	3/4
1.25	9:23	1:53	7:33	176 174-178	6/0
1.50	11:16	1:52	7:28	178 174-184	4/5
1.75	13:03	1:48	7:11	178 174-180	6/0
2.00	14:51	1:48	7:12	177 172-184	3/0
2.25	17:29	2:38 +41	10:30	177 174-184	12/5
2.50	19:33	2:04	8:15	175 170-182	30/1
2.75	22:44	3:12 +1:21	12:46	174 118-186	24/5
3.00	24:25	1:41	6:45	177 170-182	0/23
3.25	26:12	1:47	7:08	177 170-182	1/4
3.50	27:59	1:47	7:07	175 170-178	6/3
3.75	29:49	1:50	7:20	177 174-180	3/2
4.00	31:35	1:46	7:03	173 170-176	0/21
4.25	33:19	1:44	6:55	174 172-178	0/20
4.50	35:03	1:44	6:56	177 174-182	0/15
4.75	36:47	1:45	6:58	177 172-182	4/1
5.00	38:37	1:50	7:20	177 174-178	3/1
5.25	40:21	1:43	6:54	175 172-178	4/2
5.50	42:04	1:44	6:55	176 172-184	0/9
5.75	43:57	1:52	7:29	174 170-178	13/0
6.00	45:52	1:56	7:42	173 168-186	6/9
6.25	47:40	1:48	7:12	174 172-180	4/1
6.50	49:24	1:44	6:56	173 172-174	6/5
6.75	51:07	1:43	6:52	173 170-174	5/5
7.00	52:52	1:44	6:58	173 172-174	5/5
7.03	53:03	11	7:27	171 170-172	0/0

Elevation

Asc 170m, Range 89m, Flat prediction 49:08

Elevation Graph

Biggest Climbs (m)	Min/mi
43 8.1%	8:00
22 12.1%	7:56
13 3.7%	7:21
11 1.5%	7:24
11 1.6%	7:31
10 1.0%	8:28
See your biggest climbs

Cadence

176 (192 max) Stride Length: 126cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.1	176	7	50:57	7:21
Walk	2.6	112	0	1:25	6:20:39
Pause	1.3	-	-	41	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:40	6:42	43.68%	More
800m	3:24	6:50	50.46%	More
1km	4:14	6:49	52.67%	More
Mile	6:57	6:57	54.37%	More
5k	22:01	7:05	58.35%	More
5 miles	38:00	7:36	55.44%	More
10k	46:54	7:33	56.28%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:27	6:27	58.66
5km	21:28	6:55	59.86
5M	35:32	7:06	59.29
10km	44:45	7:12	58.99
10M	1:14:06	7:25	59.04
Half	1:38:39	7:32	58.31
20M	2:34:29	7:43	59.01
Mara	3:25:41	7:51	59.10

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