Mon 28th Dec 2020 at 9:00am by simonkissam

Run > General

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Time
30:00
Miles
4.27
Min/mi
7:02
Pacing
92%
WAVA
59.63
Stride(cm)
130
Cals
433
Cadence
176
Asc(m)
41
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 7:35(7:35/m) 102cal 7.92/9.33mph
2) 1m - 6:57(6:57/m) 101cal 8.64/9.5mph
3) 1m - 6:57(6:57/m) 102cal 8.64/10.44mph
4) 1m - 6:47(6:47/m) 102cal 8.85/9.41mph
5) 0.27m - 1:46(6:35/m) 26cal 9.1/9.31mph

Ayyy, 30 minutes and foot felt fine! First 20 around battery park so if it started bothering I could stop and soft surfaces kinda, but felt pretty confident by 20 min to go out and do a little o&b to get to 30. Right foot was a little funky which wasn't great, but hopefully just it being annoying rather than any new injuries. Assuming all goes well will run wednesday and then friday and saturday so pretty chill this week, and see where that gets me next week.

7:35 6:57 6:57 6:47 1:46

Pace

12%

33%

55%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	56	56	7:27	180 118-196	1/0
0.25	1:57	1:01	8:09	181 176-184	0/3
0.38	2:55	58	7:44	180 178-182	3/0
0.50	3:51	56	7:30	177 176-180	0/2
0.63	4:48	56	7:30	176 172-180	1/1
0.75	5:41	54	7:11	177 176-180	2/1
0.88	6:38	57	7:35	176 174-180	0/3
1.00	7:34	56	7:29	177 172-180	3/0
1.13	8:27	53	7:04	178 174-182	0/2
1.25	9:22	55	7:17	177 174-180	1/1
1.38	10:20	57	7:40	175 172-178	2/0
1.50	11:07	47	6:20	176 174-180	0/3
1.63	11:57	50	6:38	177 174-180	1/0
1.75	12:50	53	7:06	174 172-176	2/0
1.88	13:37	47	6:18	176 174-178	0/3
2.00	14:31	54	7:12	174 172-176	3/0
2.13	15:22	51	6:45	174 172-180	1/2
2.25	16:10	48	6:24	174 172-178	1/1
2.38	17:06	56	7:27	175 172-180	3/0
2.50	17:54	48	6:26	174 172-178	0/3
2.63	18:45	51	6:49	175 172-176	1/1
2.75	19:43	58	7:47	173 170-178	2/1
2.88	20:35	51	6:52	177 174-180	1/1
3.00	21:28	53	7:05	177 174-182	2/1
3.13	22:20	52	6:55	178 176-180	3/0
3.25	23:09	49	6:31	178 176-184	2/0
3.38	24:01	52	6:55	177 174-182	1/0
3.50	24:53	53	7:03	176 174-178	1/0
3.63	25:47	54	7:11	176 174-180	0/1
3.75	26:36	49	6:31	175 174-178	0/1
3.88	27:25	49	6:33	177 174-182	0/2
4.00	28:15	49	6:34	175 174-180	0/2
4.13	29:03	48	6:26	175 172-178	0/3
4.25	29:52	50	6:37	177 174-178	0/1
4.27	30:01	9	8:09	178 178-178	0/0

Elevation

Asc 41m, Range 11m, Flat prediction 30:00

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

176 (196 max) Stride Length: 130cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	176	4.3	29:57	7:02
Walk	0.2	118	0	4	8:26

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:35	6:20	45.75%	More
800m	3:12	6:27	52.92%	More
1km	4:01	6:28	55.19%	More
Mile	6:40	6:40	56.79%	More
5k	21:16	6:51	60.40%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:26	6:26	58.81
5km	21:25	6:54	60.00
5M	35:28	7:06	59.40
10km	44:39	7:11	59.13
10M	1:13:56	7:24	59.17
Half	1:38:26	7:31	58.44
20M	2:34:09	7:42	59.14
Mara	3:25:15	7:50	59.22

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