Mon 4th Jan 2021 at 9:00am by simonkissam

Run > Easy

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Time
52:40
Miles
7.21
Min/mi
7:18
Pacing
71%
WAVA
58.76
Stride(cm)
126
Cals
723
Cadence
175
Asc(m)
145
Hillscore
11
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 7:37(7:37/m) 98cal 7.87/9.5mph
2) 1m - 7:05(7:05/m) 101cal 8.47/9.43mph
3) 1m - 7:22(7:22/m) 102cal 8.15/8.79mph
4) 1m - 7:19(7:19/m) 100cal 8.2/8.7mph
5) 1m - 7:21(7:21/m) 101cal 8.16/8.7mph
6) 1m - 7:10(7:10/m) 100cal 8.36/8.89mph
7) 1m - 7:11(7:11/m) 99cal 8.34/9.52mph
8) 0.21m - 1:34(7:19/m) 22cal 8.21/8.7mph

4 strides after. Met up with Wondu again, made the miles fly by again. Left foot didn't bother at all which was great, but left psoas was pretty tight again, really need to try and get that loosened up again, all the sitting I can't be good for it.

7:37 7:05 7:22 7:19 7:21 7:10 7:11 1:34

Pace

65%

22%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:28	2:28 +25	9:52	179 118-186	2/2
0.50	4:19	1:51	7:24	180 176-184	2/26
0.75	6:14	1:55 +5	7:42	180 174-186	4/11
1.00	8:08	1:53	7:34	178 172-184	6/7
1.25	9:55	1:47	7:07	177 174-182	1/3
1.50	11:46	1:51 +5	7:24	177 170-178	2/1
1.75	13:30	1:44	6:57	177 174-178	2/1
2.00	15:18	1:49	7:15	178 176-186	7/0
2.25	17:09	1:50	7:20	175 172-178	5/0
2.50	19:01	1:52	7:30	174 172-176	15/0
2.75	21:54	2:53 +1:05	11:33	177 172-190	7/2
3.00	23:45	1:51	7:23	178 174-182	3/3
3.25	25:39	1:54	7:37	174 172-176	17/0
3.50	27:30	1:51	7:26	175 172-178	11/10
3.75	29:15	1:45	6:59	175 172-176	3/1
4.00	31:04	1:49	7:15	174 172-176	5/1
4.25	32:51	1:47	7:08	174 172-176	6/4
4.50	34:47	1:56	7:44	174 172-176	11/1
4.75	36:37	1:50	7:19	174 172-178	11/1
5.00	38:25	1:49	7:15	174 172-176	7/1
5.25	40:19	1:53	7:33	172 118-180	9/1
5.50	42:05	1:46	7:05	174 172-178	1/8
5.75	44:22	2:18 +34	9:10	173 118-184	3/11
6.00	46:10	1:48	7:10	174 168-178	0/7
6.25	48:38	2:28 +42	9:52	174 118-178	0/13
6.50	50:22	1:44	6:58	174 172-176	0/15
6.75	52:19	1:56	7:46	173 166-180	0/4
7.00	54:03	1:44	6:56	174 172-178	0/3
7.21	55:37	1:34	7:20	173 170-176	0/4

Elevation

Asc 145m, Range 98m, Flat prediction 50:21

Elevation Graph

Biggest Climbs (m)	Min/mi
51 1.6%	7:52
43 2.3%	7:26
16 2.3%	7:10
See your biggest climbs

Cadence

175 (190 max) Stride Length: 126cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.3	175	7.2	52:22	7:31
Walk	2.8	118	0	1:35	49:56
Pause	2.9	-	-	1:40	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:38	6:36	43.94%	More
800m	3:26	6:54	49.54%	More
1km	4:23	7:03	50.58%	More
Mile	7:07	7:07	53.10%	More
5k	23:11	7:28	55.42%	More
5 miles	37:43	7:33	55.85%	More
10k	47:25	7:38	55.67%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:29	6:29	58.35
5km	21:35	6:57	59.54
5M	35:44	7:09	58.96
10km	44:59	7:14	58.69
10M	1:14:30	7:27	58.72
Half	1:39:11	7:34	58.00
20M	2:35:19	7:46	58.69
Mara	3:26:47	7:54	58.79

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