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Sat 23rd May 2020 at 9:00am by simonkissam

Run > Trail Run

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Time
46:00
Miles
5.78
Min/mi
7:58
Pacing
74.8%
WAVA
53.70
Stride(cm)
122
Cals
563
Cadence
165
Asc(m)
174
Hillscore
8
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 7:31(7:31/m) 97cal 7.98/9.73mph
2) 1m - 6:57(6:57/m) 99cal 8.62/8.97mph
3) 1m - 8:33(8:33/m) 96cal 7.01/8.85mph
4) 1m - 9:19(9:19/m) 93cal 6.44/8.16mph
5) 1m - 7:48(7:48/m) 98cal 7.69/8.89mph
6) 0.78m - 5:51(7:31/m) 80cal 7.98/8.68mph

Rock Point Trails
Ending up taking yesterday off since psoas was still kinda tight from the day before and would've biked except not only is the finals grind real but I also had my first shift at the spot bc outdoor seating restaurants are now open in vt. I actually think working might help my psoas injury bc apparently sitting down all the time is bad for it so if I'm standing for 6 hours a day that should help it. And idk if it was that or just the day off, but psoas did feel best it has all week, still on and off discomfort but not too bad, and the real win is that it doesn't feel too tight after like it has been. Hopefully am finally starting to kick this. Actual run was super nice, not too warm, missed a couple turns in the rock point trails so no segment but still super fun time in the technical trails.

7:31 6:57 8:33 9:19 7:48 5:51

Multigraph

Pace
Elev
Cadence
Stride

Multi Graph Loading...

mi ( to ) | /mi | bpm | spm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:47	1:47	7:09	168 96-178	1/13
0.50	3:44	1:57	7:47	171 156-178	1/23
0.75	5:40	1:56	7:45	171 168-174	2/1
1.00	7:31	1:50	7:21	172 170-174	1/2
1.25	9:12	1:42	6:47	171 168-174	2/3
1.50	11:02	1:50	7:19	170 166-172	4/4
1.75	12:46	1:43	6:53	170 168-170	0/0
2.00	14:29	1:44	6:54	167 164-170	0/0
2.25	16:43	2:14 +8	8:55	164 160-168	0/0
2.50	18:41	1:58	7:51	166 160-170	18/4
2.75	21:06	2:26	9:42	166 160-188	12/16
3.00	23:09	2:03	8:12	165 160-170	18/0
3.25	25:49	2:40 +29	10:39	151 92-172	15/39
3.50	28:26	2:37	10:28	160 144-168	27/10
3.75	31:31	3:05 +44	12:20	165 158-174	11/10
4.00	33:41	2:10	8:39	164 158-168	13/1
4.25	35:53	2:12	8:47	161 154-166	21/4
4.50	37:45	1:52	7:29	167 158-178	9/22
4.75	39:40	1:55	7:41	166 164-170	4/8
5.00	41:29	1:49	7:16	167 164-172	5/1
5.25	43:20	1:51	7:25	166 162-168	2/5
5.50	45:10	1:50	7:19	167 164-168	1/3
5.75	47:09	1:59	7:55	165 164-168	2/1
5.78	47:21	12	7:20	164 162-166	0/0

Further Analysis

Pace Distribution
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Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
23	3.1%	10:38
21	6.2%	11:06
17	10.0%	8:14
15	1.9%	8:48

Cadence Distribution
165 avge / 188 max Stride Length: 122cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	96.9	166	5.7	45:49	8:11
Walk	0.7	92	0	21	8:55
Pause	2.4	-	-	1:11	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:37	6:29	45.14%	More
800m	3:21	6:45	51.06%	More
1km	4:15	6:51	52.96%	More
Mile	6:51	6:51	56.42%	More
5k	23:57	7:42	53.52%	More
5 miles	41:20	8:16	51.30%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:10	7:10	53.95
5km	23:49	7:40	53.81
5M	39:27	7:53	53.76
10km	49:40	8:00	53.68
10M	1:22:15	8:14	52.94
Half	1:49:30	8:22	52.32
20M	2:51:29	8:34	53.01
Mara	3:48:18	8:43	53.74

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