Wed 1st Sep 2021 at 4:58pm by simonkissam

Run > Recovery Run

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Time
39:01
Miles
4.92
Min/mi
7:56
Pacing
0%
WAVA
53.14
Stride(cm)
119
Cals
499
Cadence
171
Asc(m)
75
Hillscore
9
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:21(8:21/m) 99cal 7.18/8.47mph
2) 1m - 7:36(7:36/m) 103cal 7.9/8.41mph
3) 1m - 8:15(8:15/m) 100cal 7.27/8.12mph
4) 1m - 7:33(7:33/m) 102cal 7.95/8.54mph
5) 0.92m - 7:16(7:52/m) 95cal 7.63/8.22mph

Super chill double, only wanted 4 but ended up being longer oh well. Rainy but cool. Psoas made it about 3/4 of a mile before starting to bother, think I will take tmrw and probably friday off in hopes that that'll let it loosen up a bit and by doing strength it won't get too tight again.

8:21 7:36 8:15 7:33 7:16

Pace

37%

55%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	8:09	8:09 +6:02	32:38	174 118-190	16/8
0.50	10:14	2:04	8:16	174 168-178	7/8
0.75	12:20	2:06	8:24	173 170-176	9/8
1.00	14:24	2:04	8:17	172 170-176	12/1
1.25	16:15	1:51	7:24	172 166-174	2/14
1.50	18:08	1:53	7:34	173 170-174	6/6
1.75	20:07	1:59	7:57	172 170-176	19/0
2.00	21:59	1:52	7:28	173 170-176	8/8
2.25	24:12	2:12	8:50	168 164-172	21/3
2.50	26:14	2:02	8:08	166 162-170	9/8
2.75	28:16	2:02	8:08	167 164-170	9/10
3.00	30:14	1:58	7:52	167 162-172	9/16
3.25	32:09	1:55	7:39	170 168-172	0/27
3.50	34:01	1:52	7:28	171 170-174	1/10
3.75	35:55	1:54	7:36	172 170-176	5/6
4.00	37:47	1:52	7:28	171 170-174	3/7
4.25	39:39	1:53	7:31	170 168-172	3/6
4.50	41:41	2:01	8:05	170 168-172	7/1
4.75	43:46	2:06	8:22	170 168-172	11/2
4.92	45:03	1:17	7:22	170 166-172	2/7

Elevation

Asc 75m, Range 60m, Flat prediction 38:28

Elevation Graph

Biggest Climbs (m)	Min/mi
28 2.6%	7:37
20 5.4%	8:50
17 1.8%	8:07
13 2.7%	8:26
11 5.8%	8:35
See your biggest climbs

Cadence

171 (190 max) Stride Length: 119cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.0	170	4.9	38:55	9:09
Walk	0.2	118	0	6	9:40
Pause	11.8	-	-	6:02	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:49	7:17	39.81%	More
800m	3:41	7:24	46.13%	More
1km	4:38	7:27	47.88%	More
Mile	7:29	7:29	50.59%	More
5k	24:10	7:47	53.18%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:12	7:12	52.55
5km	23:58	7:43	53.62
5M	39:41	7:56	53.09
10km	49:58	8:02	52.84
10M	1:22:45	8:17	52.87
Half	1:50:10	8:25	52.22
20M	2:52:32	8:38	52.84
Mara	3:49:42	8:46	52.92

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