Sun 21st Mar 2021 at 2:00pm by simonkissam

Run > Recovery Run

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Time
34:13
Miles
4.12
Min/mi
8:18
Pacing
71%
WAVA
50.38
Stride(cm)
108
Cals
415
Cadence
179
Asc(m)
171
Hillscore
4
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:25(8:25/m) 100cal 7.12/7.6mph
2) 1m - 8:37(8:37/m) 101cal 6.97/7.33mph
3) 1m - 8:03(8:03/m) 100cal 7.46/8.5mph
4) 1m - 8:04(8:04/m) 103cal 7.44/8.41mph
5) 0.12m - 1:04(8:46/m) 11cal 6.85/7.2mph

Hip still pretty inflamed, probably should have just gone for a bike but eh...Started off jogging and it felt still bothersome but better than yesterday. Got to cole field and decided to take my shoes off so did that lap barefoot and it was kinda worse so was just gonna head back. But then once I put shoes back on I actually felt better and so ended up making it to a little over 4 miles. Probably still kind of dumb, but also it was like 60 and sunny out so kind of just wanted to go run and didn't want to deal with bike seat and biking. Will try and go to trainers tomorrow which can maybe help loosen up leg, also maybe jogging slowly will help it loosen up too.

8:25 8:37 8:03 8:04 1:04

Pace

65%

26%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:06	1:06	8:45	172 118-180	2/12
0.25	2:06	1:01	8:05	180 178-182	6/6
0.38	3:09	1:03	8:22	178 176-180	6/7
0.50	4:10	1:01	8:04	179 176-180	5/5
0.63	5:15	1:05	8:40	179 176-182	2/7
0.75	6:56	1:42 +34	13:34	175 118-184	2/10
0.88	7:56	1:00	7:59	180 176-182	5/6
1.00	8:59	1:03	8:25	178 174-180	3/4
1.13	10:03	1:04	8:30	178 174-184	5/3
1.25	11:04	1:01	8:08	179 178-182	4/3
1.38	12:06	1:03	8:20	178 176-180	4/4
1.50	13:12	1:05	8:41	180 176-182	5/5
1.63	14:15	1:04	8:29	179 176-184	5/5
1.75	15:19	1:04	8:31	176 174-178	4/4
1.88	17:29	2:10 +1:04	17:22	177 118-182	3/3
2.00	18:40	1:11	9:25	181 118-186	11/2
2.13	19:38	58	7:47	181 178-184	6/3
2.25	20:40	1:02	8:12	178 176-182	8/3
2.38	21:37	57	7:35	177 174-180	3/4
2.50	22:38	1:02	8:13	179 178-182	4/6
2.63	23:36	58	7:43	178 176-180	5/7
2.75	24:36	59	7:56	180 178-184	5/6
2.88	25:45	1:09	9:13	181 180-186	7/6
3.00	26:43	58	7:43	180 178-182	5/3
3.13	27:39	57	7:33	182 180-188	3/2
3.25	28:41	1:02	8:14	181 178-186	4/3
3.38	29:44	1:03	8:21	181 180-184	6/4
3.50	30:44	1:00	8:02	180 178-184	5/5
3.63	31:44	1:00	7:57	182 180-186	5/4
3.75	32:43	59	7:54	181 178-184	8/6
3.88	33:46	1:03	8:28	179 176-182	7/3
4.00	34:46	1:00	8:00	180 178-182	9/3
4.12	35:51	1:05	8:51	179 172-184	9/2

Elevation

Asc 171m, Range 40m, Flat prediction 32:36

Elevation Graph

Biggest Climbs (m)	Min/mi
19 2.4%	10:49
17 3.0%	8:27
See your biggest climbs

Cadence

179 (188 max) Stride Length: 108cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.9	179	4.1	34:02	8:17
Walk	5.1	118	0	1:49	1:46:46

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:54	7:37	38.10%	More
800m	3:53	7:48	43.79%	More
1km	4:53	7:52	45.34%	More
Mile	8:00	8:00	47.33%	More
5k	26:40	8:35	48.18%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:38	7:38	49.56
5km	25:22	8:10	50.66
5M	42:01	8:24	50.14
10km	52:54	8:31	49.91
10M	1:27:35	8:46	49.95
Half	1:56:37	8:54	49.33
20M	3:02:37	9:08	49.92
Mara	4:03:08	9:17	50.00

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