Sun 11th Apr 2021 at 3:00pm by simonkissam

Run > Recovery Run

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Time
42:00
Miles
5.07
Min/mi
8:17
Pacing
79%
WAVA
50.83
Stride(cm)
111
Cals
501
Cadence
175
Asc(m)
163
Hillscore
16
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 7:54(7:54/m) 100cal 7.59/8.58mph
2) 1m - 9:37(9:37/m) 98cal 6.24/8.31mph
3) 1m - 8:44(8:44/m) 96cal 6.87/7.97mph
4) 1m - 7:38(7:38/m) 98cal 7.86/9.39mph
5) 1m - 7:35(7:35/m) 103cal 7.91/8.45mph
6) 0.07m - 32(8:00/m) 6cal 7.5/7.06mph

Little solo recovery on stone hill. Did the buxton school trail which I've never done before and definitely not a popular one on the team. Was pretty muddy at parts but not a bad trail. Legs felt pretty rough on this so good to go slow. Right hip didn't really bother at all which was huge, but unfortunately after not really feeling it yesterday, left psoas is a little tight again, so gotta spend time standing and also stretch it so I can make it to friday time trial in one piece.

7:54 9:37 8:44 7:38 7:35 32

Pace

22%

31%

37%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:13	2:13	8:51	182 118-188	15/9
0.50	4:06	1:54	7:35	182 176-190	9/12
0.75	6:02	1:56	7:44	180 176-184	15/7
1.00	8:00	1:58 +6	7:51	177 118-188	10/15
1.25	10:20	2:20	9:19	174 170-180	33/2
1.50	12:52	2:32 +15	10:08	173 168-184	24/6
1.75	15:12	2:20	9:19	171 164-176	35/1
2.00	17:52	2:41	10:43	170 160-178	28/1
2.25	20:11	2:18	9:12	170 164-182	10/19
2.50	22:20	2:10	8:39	174 168-178	8/17
2.75	24:26	2:06	8:23	175 172-178	5/15
3.00	27:15	2:50 +39	11:18	174 118-182	13/7
3.25	28:58	1:42	6:49	176 168-184	2/27
3.50	31:08	2:10 +8	8:41	177 172-184	9/20
3.75	33:07	1:59	7:57	173 164-180	3/31
4.00	35:01	1:54	7:35	174 172-178	5/22
4.25	36:54	1:53	7:32	175 172-178	6/12
4.50	38:48	1:54	7:38	176 170-180	7/20
4.75	40:40	1:51	7:24	175 172-178	6/11
5.00	42:36	1:57	7:47	175 170-178	12/7
5.07	43:09	33	8:15	175 174-176	5/1

Elevation

Asc 163m, Range 140m, Flat prediction 38:46

Elevation Graph

Biggest Climbs (m)	Min/mi
88 8.8%	10:23
33 7.4%	9:15
13 2.5%	7:48
12 4.3%	8:30
10 2.5%	11:11
See your biggest climbs

Cadence

175 (190 max) Stride Length: 111cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.9	175	5	41:49	8:22
Walk	2.2	124	0	57	54:39
Pause	0.9	-	-	23	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:40	6:44	43.07%	More
800m	3:38	7:18	46.78%	More
1km	4:35	7:23	48.27%	More
Mile	7:28	7:28	50.64%	More
5k	25:41	8:16	50.04%	More
5 miles	42:29	8:30	49.59%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:31	7:31	50.33
5km	25:00	8:03	51.40
5M	41:23	8:17	50.91
10km	52:06	8:23	50.67
10M	1:26:17	8:38	50.71
Half	1:54:53	8:46	50.07
20M	2:59:54	9:00	50.67
Mara	3:59:31	9:09	50.75

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