Wed 1st Sep 2021 at 8:36am by simonkissam

Run > Easy

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Time
1:02:09
Miles
8.06
Min/mi
7:43
Pacing
51%
WAVA
56.06
Stride(cm)
121
Cals
764
Cadence
173
Asc(m)
201
Hillscore
20
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 7:58(7:58/m) 101cal 7.53/8.5mph
2) 1m - 8:42(8:42/m) 91cal 6.89/8.18mph
3) 1m - 7:46(7:46/m) 96cal 7.73/8.43mph
4) 1m - 7:28(7:28/m) 94cal 8.03/11mph
5) 1m - 7:35(7:35/m) 81cal 7.91/8.6mph
6) 1m - 7:10(7:10/m) 98cal 8.38/11.86mph
7) 1m - 7:26(7:26/m) 98cal 8.07/9.56mph
8) 1m - 7:38(7:38/m) 100cal 7.86/8.43mph
9) 0.06m - 25(6:40/m) 5cal 9/8.27mph

Another stone hill run, this time with a big portion of the men's team. Psoas started bothering about 2 miles in, and wasn't terrible but also was not great. Still think I will double today and run tmrw, but likely will take friday off from running to try and get the psoas on an upward trend again. Pretty cool out which was nice, tho overcast and gloomy.

7:58 8:42 7:46 7:28 7:35 7:10 7:26 7:38 25

Pace

12%

22%

50%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:52	3:52 +1:48	15:26	178 118-186	13/13
0.50	5:44	1:52	7:29	179 170-182	11/9
0.75	7:35	1:51	7:24	178 174-182	14/4
1.00	9:52	2:17 +5	9:08	174 168-180	16/5
1.25	12:26	2:34	10:17	172 166-178	30/0
1.50	14:37	2:11	8:44	173 170-176	33/0
1.75	16:33	1:56	7:46	171 168-176	14/8
2.00	18:34	2:01	8:03	172 170-176	11/5
2.25	20:31	1:57	7:48	171 164-176	4/12
2.50	22:32	2:01	8:04	172 170-178	14/5
2.75	24:24	1:52	7:28	172 164-176	7/8
3.00	26:20	1:56	7:43	171 168-176	9/5
3.25	29:44	3:24 +1:39	13:37	174 172-184	1/25
3.50	31:39	1:54	7:37	179 174-192	10/10
3.75	33:40	2:02	8:08	176 172-180	22/4
4.00	35:27	1:47	7:07	174 170-182	11/7
4.25	37:22	1:55	7:39	172 168-176	9/9
4.50	39:29	2:07 +10	8:27	171 118-184	5/15
4.75	41:26	1:57	7:50	173 168-176	12/3
5.00	44:15	2:49 +1:03	11:14	171 118-184	6/11
5.25	46:17	2:03	8:11	170 160-176	7/17
5.50	48:52	2:35 +58	10:19	171 120-178	1/22
5.75	50:33	1:41 +8	6:44	184 164-212	3/43
6.00	52:31	1:58	7:50	173 170-176	3/10
6.25	54:21	1:50	7:21	174 170-178	4/8
6.50	56:13	1:53	7:30	173 168-176	5/14
6.75	58:28	2:14 +17	8:57	174 166-184	8/8
7.00	1:00:14	1:47	7:06	172 170-178	2/22
7.25	1:02:11	1:56	7:45	171 166-174	1/14
7.50	1:04:07	1:57	7:46	171 170-176	4/3
7.75	1:05:55	1:48	7:12	172 170-174	14/2
8.00	1:07:52	1:57	7:49	171 168-174	21/1
8.06	1:08:17	25	6:40	172 170-174	1/1

Elevation

Asc 201m, Range 139m, Flat prediction 1:00:14

Elevation Graph

Biggest Climbs (m)	Min/mi
89 8.6%	9:40
34 3.9%	7:25
28 5.1%	8:00
15 2.5%	7:18
13 6.1%	9:07
13 4.3%	7:51
See your biggest climbs

Cadence

173 (212 max) Stride Length: 121cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	91.0	173	8	1:01:44	8:18
Walk	2.2	118	0	1:38	45:49
Pause	6.7	-	-	4:55	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:34	6:19	45.93%	More
800m	3:36	7:14	47.27%	More
1km	4:32	7:18	48.88%	More
Mile	7:20	7:20	51.61%	More
5k	25:00	8:03	51.39%	More
5 miles	41:30	8:18	50.77%	More
10k	50:53	8:11	51.88%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:48	6:48	55.64
5km	22:37	7:17	56.82
5M	37:28	7:30	56.23
10km	47:10	7:35	55.97
10M	1:18:07	7:49	56.01
Half	1:44:00	7:56	55.31
20M	2:42:52	8:09	55.97
Mara	3:36:50	8:17	56.06

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