-
Time
26:31
-
Miles
3.62
-
Min/mi
7:20
-
Pacing
89%
-
WAVA
56.81
-
Stride(cm)
127
-
Cals
354
-
Cadence
173
-
Asc(m)
49
-
Hillscore
4
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:38(7:38/m) 96cal 7.86/10.12mph
2) 1m - 7:12(7:12/m) 102cal 8.34/9.73mph
3) 1m - 7:16(7:16/m) 95cal 8.25/9.31mph
4) 0.62m - 4:24(7:09/m) 61cal 8.38/8.56mph
Nice easy double, super beautiful weather out, really looking forward to more sunny fall afternoons (tho ofc we'll see how many we actually get being in cloudy freaking new england). But yeah, felt good, only got back to campus at like 3:30 from the morning/afternoon's run and adventure so didn't change and did this in the same pair of shorts lol. Also, didn't really feel psoas at all, woohoo! Maybe like last quarter mile I felt it a bit, but not much even then, and before that totally fine, which is the best it's done in over a week at this point. Will long run tmrw, hopefully that will go reasonably well, and then fingers crossed that cross train monday will have it feeling ready to go for at least some sort of workout on tuesday.
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:09 |
1:09 |
9:09 |
170 118-178 |
4/4 |
0.25 |
2:11 |
1:02 |
8:18 |
174 172-176 |
9/1 |
0.38 |
3:01 |
50 |
6:40 |
175 172-180 |
1/10 |
0.50 |
3:52 |
51 |
6:47 |
174 172-176 |
0/11 |
0.63 |
4:52 |
1:00 |
8:04 |
173 172-174 |
7/2 |
0.75 |
5:44 |
52 |
6:55 |
174 172-176 |
0/9 |
0.88 |
6:43 |
59 |
7:51 |
178 172-190 |
1/13 |
1.00 |
7:38 |
55 |
7:20 |
176 174-178 |
7/3 |
1.13 |
8:30 |
52 |
6:53 |
173 170-176 |
1/4 |
1.25 |
9:18 |
48 |
6:27 |
173 170-176 |
4/3 |
1.38 |
10:09 |
51 |
6:44 |
172 170-174 |
1/1 |
1.50 |
11:03 |
54 |
7:15 |
171 170-174 |
2/1 |
1.63 |
11:59 |
56 |
7:27 |
173 170-176 |
3/2 |
1.75 |
12:57 |
58 |
7:46 |
173 172-174 |
4/2 |
1.88 |
13:51 |
53 |
7:07 |
174 172-176 |
5/1 |
2.00 |
14:50 |
59 |
7:53 |
173 170-176 |
2/5 |
2.13 |
15:49 |
59 |
7:53 |
173 168-180 |
1/4 |
2.25 |
16:41 |
52 |
6:53 |
173 170-180 |
5/3 |
2.38 |
17:36 |
55 |
7:22 |
170 168-172 |
2/1 |
2.50 |
18:26 |
50 |
6:42 |
169 166-172 |
3/2 |
2.63 |
19:15 |
49 |
6:30 |
172 168-178 |
4/2 |
2.75 |
20:15 |
1:00 |
7:59 |
171 170-174 |
9/0 |
2.88 |
21:11 |
56 |
7:30 |
172 170-174 |
5/2 |
3.00 |
22:06 |
55 |
7:23 |
172 170-174 |
1/5 |
3.13 |
23:01 |
54 |
7:14 |
171 170-172 |
9/1 |
3.25 |
23:58 |
57 |
7:39 |
171 170-174 |
9/0 |
3.38 |
24:45 |
48 |
6:20 |
174 170-180 |
2/3 |
3.50 |
25:38 |
52 |
6:59 |
171 168-176 |
6/3 |
3.62 |
26:31 |
53 |
7:41 |
171 170-174 |
1/5 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
172 |
3.6 |
26:27 |
7:20 |
Walk |
0.3 |
118 |
0 |
4 |
11:15 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:36 |
6:25 |
45.25% |
More |
800m |
3:20 |
6:42 |
50.94% |
More |
1km |
4:15 |
6:50 |
52.21% |
More |
Mile |
7:02 |
7:02 |
53.74% |
More |
5k |
22:27 |
7:13 |
57.25% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:47 |
6:47 |
55.77 |
5km |
22:33 |
7:15 |
56.98 |
5M |
37:21 |
7:28 |
56.40 |
10km |
47:01 |
7:34 |
56.15 |
10M |
1:17:51 |
7:47 |
56.20 |
Half |
1:43:39 |
7:55 |
55.50 |
20M |
2:42:19 |
8:07 |
56.16 |
Mara |
3:36:07 |
8:15 |
56.25 |
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