Mon 22nd Mar 2021 at 3:00pm by simonkissam

Run > Recovery Run

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Time
31:45
Miles
4.01
Min/mi
7:55
Pacing
76%
WAVA
52.76
Stride(cm)
113
Cals
406
Cadence
179
Asc(m)
44
Hillscore
7
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 7:25(7:25/m) 103cal 8.09/8.47mph
2) 1m - 8:06(8:06/m) 101cal 7.4/8.31mph
3) 1m - 8:17(8:17/m) 98cal 7.25/8.33mph
4) 1m - 7:55(7:55/m) 104cal 7.58/8.47mph
5) 0.01m - 2(6:20/m) 9.48/7.47mph

Ugh, idk saw trainer before this and was hoping I was gonna get heat or something and that would hip feel nice but no. Told me to stretch internal rotators and showed me how which maybe will be good, we'll see, but still felt the hip every step this run so not that fun of a time. Also just legs felt bad, I feel like it's hard to feel good when in pain running. Little trail off cluett was nice though, never done it before and it was pretty though muddy towards the end.

7:25 8:06 8:17 7:55 2

Pace

34%

60%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	56	56	7:26	178 118-186	6/4
0.25	1:52	56	7:26	182 178-186	4/6
0.38	2:46	54	7:12	183 182-186	4/4
0.50	3:39	54	7:10	183 180-184	7/4
0.63	4:36	57	7:34	181 176-184	4/4
0.75	5:31	55	7:21	180 178-182	6/5
0.88	6:28	57	7:33	180 178-182	9/6
1.00	7:25	57	7:37	180 180-182	11/5
1.13	8:26	1:01	8:10	181 178-184	12/1
1.25	9:26	1:00	7:56	180 178-184	12/1
1.38	10:28	1:02	8:15	183 180-186	12/1
1.50	11:33	1:05	8:39	179 176-182	8/3
1.63	12:29	57	7:34	178 176-180	7/9
1.75	13:31	1:02	8:13	180 174-182	3/5
1.88	14:32	1:01	8:06	179 178-180	3/6
2.00	15:31	1:00	7:58	177 172-180	1/16
2.13	16:33	1:02	8:14	178 172-188	2/7
2.25	18:30	1:56 +48	15:31	178 174-186	4/7
2.38	19:39	1:09	9:15	176 172-180	6/2
2.50	20:40	1:01	8:09	178 174-182	0/9
2.63	21:36	56	7:26	177 174-180	1/8
2.75	22:33	57	7:36	177 174-180	3/4
2.88	23:34	1:01	8:06	179 176-180	7/4
3.00	24:36	1:02	8:19	179 176-182	7/3
3.13	25:38	1:02	8:18	179 176-182	8/2
3.25	26:35	56	7:29	178 176-180	2/4
3.38	27:36	1:01	8:11	179 176-182	6/6
3.50	28:31	55	7:21	182 172-194	1/15
3.63	29:32	1:01	8:06	180 178-182	4/7
3.75	30:32	1:00	8:00	179 176-184	4/6
3.88	31:32	1:00	8:00	179 174-182	3/4
4.00	32:31	59	7:53	176 174-178	5/3
4.01	32:33	2	6:25	172 172-172	0/0

Elevation

Asc 44m, Range 56m, Flat prediction 31:29

Elevation Graph

Biggest Climbs (m)	Min/mi
52 3.8%	7:58
15 3.0%	8:24
See your biggest climbs

Cadence

179 (194 max) Stride Length: 113cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.4	179	4	31:42	8:08
Walk	0.2	118	0	3	8:17
Pause	2.4	-	-	48	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:47	7:11	40.38%	More
800m	3:37	7:17	46.84%	More
1km	4:33	7:19	48.70%	More
Mile	7:24	7:24	51.16%	More
5k	25:28	8:12	50.47%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:17	7:17	51.95
5km	24:14	7:48	53.03
5M	40:07	8:01	52.51
10km	50:30	8:08	52.28
10M	1:23:38	8:22	52.31
Half	1:51:21	8:30	51.66
20M	2:54:23	8:43	52.28
Mara	3:52:10	8:52	52.36

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