Tue 31st Aug 2021 at 7:30am by simonkissam

Run > Recovery Run

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Time
23:20
Miles
3.00
Min/mi
7:47
Pacing
88%
WAVA
53.12
Stride(cm)
117
Cals
300
Cadence
177
Asc(m)
10
Hillscore
2
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:30(8:30/m) 100cal 7.06/8.5mph
2) 1m - 7:29(7:29/m) 100cal 8.03/8.77mph
3) 1m - 7:20(7:20/m) 100cal 8.18/9.04mph
4) 0m - 1(5:41/m) 10.56/7.64mph

Easy little shakeout before heading to campus later this morning. First mile was rough, as it would be when doing shakeouts in hs bc it's early and so I'm still waking up but also gaining elevation. It was a very nice sunny morning, humid, but coolish temps. Also was hoping to make it through all 3 miles without any psoas pain since it's been popping up around 2.5-3 miles in other runs. Within first mile I felt it which was unfortunate, but after that it really didn't bother much which is something I guess.

8:30 7:29 7:20 1

Pace

37%

39%

17%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:08	1:08	9:01	181 120-192	5/3
0.25	2:11	1:04	8:30	185 180-188	5/2
0.38	3:17	1:05	8:43	183 180-186	5/3
0.50	4:22	1:05	8:42	180 178-182	4/3
0.63	5:22	1:00	7:59	178 174-180	4/3
0.75	6:25	1:03	8:24	174 172-180	4/3
0.88	7:28	1:03	8:24	174 172-176	5/1
1.00	8:29	1:01	8:12	174 172-176	9/0
1.13	9:23	54	7:13	175 172-182	7/1
1.25	10:22	59	7:50	177 174-182	2/6
1.38	11:23	1:01	8:09	175 174-178	3/3
1.50	12:22	59	7:49	175 170-178	2/4
1.63	13:15	53	7:05	174 172-176	2/5
1.75	14:11	56	7:27	174 172-176	1/7
1.88	15:05	54	7:15	175 172-178	2/5
2.00	15:58	53	7:01	175 172-178	3/5
2.13	16:51	53	7:03	175 172-180	4/6
2.25	17:47	56	7:27	176 174-180	4/5
2.38	18:38	52	6:55	177 174-180	4/6
2.50	19:52	1:14 +20	9:49	177 172-184	3/5
2.63	20:50	58	7:41	179 176-182	4/4
2.75	21:41	51	6:51	177 174-180	4/5
2.88	22:41	1:00	8:03	179 174-186	5/3
3.00	23:38	57	7:33	179 176-182	7/6
3.00	23:39	1	6:18	180 180-180	0/0

Elevation

Asc 10m, Range 31m, Flat prediction 23:03

Elevation Graph

Biggest Climbs (m)	Min/mi
22 3.0%	8:17
See your biggest climbs

Cadence

177 (192 max) Stride Length: 117cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.4	177	3	23:16	7:52
Walk	0.2	120	0	3	10:10
Pause	1.4	-	-	20	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:45	7:02	41.25%	More
800m	3:31	7:05	48.19%	More
1km	4:25	7:07	50.11%	More
Mile	7:13	7:13	52.43%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:17	7:17	51.95
5km	24:13	7:48	53.06
5M	40:06	8:01	52.54
10km	50:29	8:07	52.29
10M	1:23:36	8:22	52.33
Half	1:51:19	8:30	51.68
20M	2:54:19	8:43	52.30
Mara	3:52:04	8:51	52.38

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