Wed 8th Sep 2021 at 9:33am by simonkissam

Run > Easy

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Time
1:10:06
Miles
9.01
Min/mi
7:47
Pacing
79%
WAVA
55.84
Stride(cm)
121
Cals
893
Cadence
171
Asc(m)
289
Hillscore
33
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 7:29(7:29/m) 99cal 8.01/8.93mph
2) 1m - 8:20(8:20/m) 102cal 7.19/8.39mph
3) 1m - 8:13(8:13/m) 95cal 7.31/8.41mph
4) 1m - 7:13(7:13/m) 98cal 8.31/9.5mph
5) 1m - 8:33(8:33/m) 99cal 7.02/9.33mph
6) 1m - 7:48(7:48/m) 101cal 7.7/9.18mph
7) 1m - 7:21(7:21/m) 98cal 8.16/9.06mph
8) 1m - 7:24(7:24/m) 100cal 8.12/9.77mph
9) 1m - 7:42(7:42/m) 101cal 7.79/9mph
10) 0.01m - 2(6:26/m) 9.33/7.53mph

Super chill shadowbrook today, tbh probably closer to recovery effort than easy effort but also was 9 miles and not super slow given the route so I'll count it as easy. Nice sunny morning, felt pretty good but we were going slow. Psoas was pretty meh, not super fun to run with it but not too bad either so think I'll just keep training thru it since workouts seem to not make it worse so eh. Also may finally try and see yaz, maybe she'll help loosen it up since hamza recommended.

7:29 8:20 8:13 7:13 8:33 7:48 7:21 7:24 7:42 2

Pace

14%

23%

41%

21%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:03	2:03	8:14	174 164-178	9/4
0.50	3:55	1:52	7:28	173 170-176	11/3
0.75	5:45	1:50	7:18	174 168-180	3/14
1.00	7:29	1:44	6:56	173 170-176	6/14
1.25	9:30	2:01	8:04	172 170-174	21/0
1.50	11:37	2:07	8:29	171 166-174	23/0
1.75	13:34	1:57	7:49	171 170-172	11/2
2.00	15:49	2:15	9:00	168 164-174	28/0
2.25	18:07	2:17	9:10	169 166-172	29/0
2.50	20:56	2:49 +47	11:17	169 118-176	17/0
2.75	22:43	1:47	7:07	174 170-180	10/8
3.00	25:08	2:26 +20	9:43	169 118-174	1/17
3.25	26:57	1:49	7:15	168 162-178	1/33
3.50	28:43	1:46	7:03	168 164-174	0/42
3.75	30:29	1:46	7:06	172 166-186	0/33
4.00	32:22	1:52	7:29	173 168-176	11/4
4.25	34:47	2:25	9:41	166 162-170	28/0
4.50	37:01	2:15	8:58	167 164-172	35/0
4.75	39:40	2:38 +38	10:33	171 164-174	23/0
5.00	41:33	1:53	7:33	170 164-176	13/3
5.25	43:39	2:06	8:24	168 164-174	8/12
5.50	45:33	1:54	7:37	170 168-174	24/1
5.75	47:13	1:40	6:38	171 170-174	3/7
6.00	49:21	2:08	8:32	167 162-172	14/4
6.25	51:14	1:54	7:34	170 168-172	4/15
6.50	53:08	1:54	7:37	172 168-176	0/28
6.75	54:53	1:45	6:59	173 166-176	0/39
7.00	56:42	1:49	7:15	172 170-174	2/12
7.25	58:26	1:44	6:56	174 168-188	2/18
7.50	1:00:25	1:59	7:56	170 166-174	14/4
7.75	1:02:15	1:50	7:20	174 170-186	1/21
8.00	1:04:17	2:03 +12	8:10	174 154-184	10/17
8.25	1:06:23	2:06	8:23	169 162-178	17/5
8.50	1:08:20	1:57	7:48	170 168-174	7/9
8.75	1:10:11	1:51	7:22	173 168-180	3/17
9.00	1:12:04	1:53 +4	7:34	170 164-174	4/7
9.01	1:12:07	3	8:03	164 164-164	0/0

Elevation

Asc 289m, Range 143m, Flat prediction 1:03:10

Elevation Graph

Biggest Climbs (m)	Min/mi
143 5.4%	8:49
106 5.9%	9:02
31 6.8%	8:47
17 4.4%	8:39
16 1.9%	7:47
12 4.7%	7:59
See your biggest climbs

Cadence

171 (188 max) Stride Length: 121cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.4	170	9	1:10:15	7:53
Walk	1.7	118	0	1:14	1:40:00
Pause	0.9	-	-	38	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:36	6:26	45.08%	More
800m	3:28	6:58	49.03%	More
1km	4:22	7:01	50.80%	More
Mile	7:11	7:11	52.64%	More
5k	23:23	7:32	54.94%	More
5 miles	39:09	7:50	53.82%	More
10k	48:52	7:52	54.02%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:49	6:49	55.50
5km	22:41	7:18	56.65
5M	37:33	7:31	56.10
10km	47:17	7:37	55.83
10M	1:18:17	7:50	55.89
Half	1:44:14	7:57	55.19
20M	2:43:14	8:10	55.85
Mara	3:37:19	8:18	55.94

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