Tue 5th Jan 2021 at 10:00am by simonkissam

Run > Tempo

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Time
1:00:00
Miles
8.73
Min/mi
6:52
Pacing
7%
WAVA
63.15
Stride(cm)
131
Cals
890
Cadence
179
Asc(m)
135
Hillscore
3
Surface
Road

Notes & Comments

Split Summary
===
1) 2.71m - 20:00(7:23/m) 277cal 8.12/8.87mph
2) 1.55m - 9:00(5:49/m) 156cal 10.33/11.42mph
3) 0.27m - 2:00(7:30/m) 28cal 7.99/10.08mph
4) 1.56m - 9:00(5:46/m) 158cal 10.41/11.52mph
5) 2.64m - 20:00(7:34/m) 271cal 7.93/10.58mph

20 min warmup. Drills. 2x9min tempo pieces with 2 min jog in between. 20 min cooldown. First real workout back, was okay but not great. Was getting pretty tired by the last couple minutes of the second piece, but was able to finish out feeling fine. Footing was pretty good in the neighborhood, mostly clear road with sometimes a light coating of snow, though there were a few times car's drove by and I kinda had to hope into the snowier edge of road for a few strides. Left foot bothered a little on first tempo piece but otherwise felt fine, left psoas continues to be really tight even though last night I really started working on it.

20:00 9:00 2:00 9:00 20:00

Pace

47%

15%

27%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:59	1:59 +3	7:57	182 124-188	1/8
0.50	3:58	1:59	7:57	185 180-188	3/28
0.75	5:45	1:47	7:08	183 180-186	0/0
1.00	7:35	1:50	7:19	179 176-184	1/1
1.25	9:20	1:45	7:01	179 176-182	1/1
1.50	11:13	1:53	7:32	177 176-180	3/1
1.75	13:01	1:47	7:10	175 174-176	7/3
2.00	14:51	1:51	7:22	175 174-176	4/3
2.25	16:44	1:53	7:30	175 172-176	6/2
2.50	18:34	1:50	7:21	176 172-178	3/3
2.75	25:34	7:00 +5:19	27:59	173 118-200	3/2
3.00	27:02	1:28	5:53	187 184-194	3/0
3.25	28:32	1:30	6:00	184 182-186	2/0
3.50	29:56	1:24	5:37	184 182-186	1/3
3.75	31:25	1:28	5:54	183 180-188	2/3
4.00	32:51	1:26	5:44	184 182-188	2/0
4.25	34:20	1:29	5:54	183 180-186	1/2
4.50	36:08	1:49	7:15	174 172-186	1/2
4.75	37:40	1:31	6:05	184 172-194	2/1
5.00	39:05	1:26	5:43	185 184-188	2/0
5.25	40:33	1:27	5:49	184 180-186	1/4
5.50	42:02	1:29	5:56	184 182-190	1/3
5.75	43:26	1:25	5:39	186 184-190	3/0
6.00	44:53	1:27	5:47	186 180-190	2/2
6.25	47:02	2:09 +27	8:35	178 170-190	2/2
6.50	49:01	1:59	7:58	175 172-180	1/7
6.75	50:57	1:56	7:45	173 172-176	10/5
7.00	52:48	1:51	7:23	174 172-176	15/16
7.25	54:38	1:50	7:21	174 172-178	3/7
7.50	56:27	1:49	7:15	174 172-176	3/8
7.75	58:14	1:47	7:07	175 172-180	3/5
8.00	1:00:06	1:52	7:30	176 174-178	1/2
8.25	1:01:58	1:52	7:26	175 172-178	1/1
8.50	1:04:00	2:02	8:08	174 172-178	19/0
8.73	1:06:31	2:31 +41	11:04	174 118-188	13/0

Elevation

Asc 135m, Range 36m, Flat prediction 58:34

Elevation Graph

Biggest Climbs (m)	Min/mi
33 3.4%	9:02
See your biggest climbs

Cadence

179 (200 max) Stride Length: 131cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	90.0	178	8.7	59:48	6:56
Walk	9.4	119	0	6:16	3:41:06
Pause	0.7	-	-	27	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:21	5:24	53.64%	More
800m	2:49	5:40	60.28%	More
1km	3:32	5:42	62.66%	More
Mile	5:45	5:45	65.74%	More
5k	18:26	5:56	69.70%	More
5 miles	32:34	6:31	64.69%	More
10k	46:38	7:30	56.62%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:02	6:02	62.71
5km	20:04	6:28	64.04
5M	33:14	6:39	63.39
10km	41:51	6:44	63.08
10M	1:09:17	6:56	63.15
Half	1:32:15	7:03	62.36
20M	2:24:28	7:13	63.10
Mara	3:12:21	7:20	63.20

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