Wed 7th Apr 2021 at 4:00pm by simonkissam

Run > Recovery Run

Follow User
0 👍

Time
41:33
Miles
5.03
Min/mi
8:16
Pacing
38%
WAVA
50.99
Stride(cm)
111
Cals
492
Cadence
175
Asc(m)
127
Hillscore
13
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 7:59(7:59/m) 101cal 7.52/8.27mph
2) 1m - 8:44(8:44/m) 100cal 6.87/8.45mph
3) 1m - 9:24(9:24/m) 88cal 6.38/7.51mph
4) 1m - 7:50(7:50/m) 100cal 7.66/8.68mph
5) 1m - 7:22(7:22/m) 101cal 8.15/12.84mph
6) 0.03m - 15(9:28/m) 2cal 6.33/7.12mph

Spring street stride + 4 barefoot strides + 1x200m in altras in 30.7. Fun little recovery run on cluett stone hill, first one of the semester. Super nice day out, good vibes all around. Did the 200 just to get a little practice going that pace before the 400 tomorrow, psoas does feel a little bit tight after all this speed but will do standing desk for at least a bit at sawyer tonight and will try and stretch it as well so 400 doesn't totally light it up. Hip a little tight but not bad. Lots of hurdle drills and hip circuit after.

7:59 8:44 9:24 7:50 7:22 15

Pace

23%

31%

40%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:03	2:03	8:13	181 120-188	9/10
0.50	4:08	2:05	8:18	181 168-184	11/7
0.75	6:01	1:54	7:35	180 178-184	9/8
1.00	7:59	1:57	7:50	181 178-184	13/5
1.25	10:05	2:06	8:24	177 170-182	25/0
1.50	13:12	3:07 +1:04	12:28	174 168-178	17/6
1.75	16:30	3:18 +1:24	13:13	178 172-184	12/13
2.00	19:12	2:42	10:47	167 144-184	19/15
2.25	22:17	3:05 +4	12:21	164 154-172	41/0
2.50	24:40	2:23	9:32	168 156-174	23/3
2.75	26:37	1:57	7:49	174 170-178	3/11
3.00	30:24	3:47 +1:45	15:09	172 96-182	8/7
3.25	32:38	2:13 +5	8:53	171 162-178	6/22
3.50	36:56	4:18 +2:23	17:13	175 118-192	2/22
3.75	38:56	2:00 +9	7:59	179 118-184	8/47
4.00	40:52	1:56	7:46	178 172-184	6/13
4.25	42:48	1:56	7:45	178 172-182	6/11
4.50	44:44	1:56	7:45	177 172-180	6/14
4.75	46:16	1:31	6:06	182 172-198	7/18
5.00	48:14	1:58	7:52	175 172-180	8/7
5.02	48:28	14	9:35	173 172-174	0/0

Elevation

Asc 127m, Range 116m, Flat prediction 39:34

Elevation Graph

Biggest Climbs (m)	Min/mi
78 11.0%	11:53
52 4.2%	8:09
See your biggest climbs

Cadence

175 (198 max) Stride Length: 111cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	85.6	175	5	41:08	8:44
Walk	9.5	123	0	4:52	2:33:04
Pause	4.8	-	-	2:28	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:28	5:54	49.19%	More
800m	3:24	6:50	49.94%	More
1km	4:19	6:57	51.29%	More
Mile	7:15	7:15	52.21%	More
5k	30:18	9:45	42.42%	More
5 miles	48:13	9:39	43.68%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:30	7:30	50.44
5km	24:56	8:02	51.54
5M	41:17	8:15	51.03
10km	51:59	8:22	50.79
10M	1:26:05	8:37	50.82
Half	1:54:37	8:45	50.19
20M	2:59:28	8:58	50.80
Mara	3:58:57	9:07	50.87

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry