Mon 13th Sep 2021 at 3:41pm by simonkissam
Run > Recovery Run
-
Time
31:07
-
Miles
4.06
-
Min/mi
7:40
-
Pacing
92%
-
WAVA
54.53
-
Stride(cm)
120
-
Cals
405
-
Cadence
175
-
Asc(m)
56
-
Hillscore
6
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:50(7:50/m) 101cal 7.66/8.35mph
2) 1m - 7:49(7:49/m) 102cal 7.67/8.79mph
3) 1m - 7:24(7:24/m) 98cal 8.1/8.95mph
4) 1m - 7:39(7:39/m) 99cal 7.84/8.52mph
5) 0.06m - 25(6:50/m) 5cal 8.79/8.35mph
Easy little gale-cluett before speed build. Super nice afternoon, felt okay but not great on this run, which is to be expected given hard workout + long run this weekend. Didn't feel psoas too much, but some slight feelings of tightness.
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:03 |
1:03 |
8:26 |
171 118-178 |
5/4 |
0.25 |
2:02 |
59 |
7:52 |
174 170-176 |
7/1 |
0.38 |
3:03 |
1:01 |
8:07 |
174 172-178 |
1/7 |
0.50 |
4:02 |
59 |
7:50 |
173 170-176 |
3/2 |
0.63 |
5:02 |
1:00 |
8:01 |
173 170-176 |
5/2 |
0.75 |
5:56 |
54 |
7:12 |
175 172-178 |
3/3 |
0.88 |
6:52 |
56 |
7:30 |
175 172-176 |
3/3 |
1.00 |
7:50 |
58 |
7:41 |
175 172-178 |
4/2 |
1.13 |
8:49 |
59 |
7:54 |
176 172-178 |
6/1 |
1.25 |
9:54 |
1:05 |
8:39 |
176 174-178 |
10/0 |
1.38 |
10:53 |
59 |
7:50 |
175 174-178 |
11/0 |
1.50 |
11:52 |
1:00 |
7:58 |
173 170-178 |
11/0 |
1.63 |
12:51 |
58 |
7:47 |
172 170-176 |
9/0 |
1.75 |
13:45 |
54 |
7:13 |
173 170-176 |
2/10 |
1.88 |
14:41 |
56 |
7:31 |
172 170-174 |
5/4 |
2.00 |
15:39 |
58 |
7:40 |
173 170-176 |
3/3 |
2.13 |
16:37 |
59 |
7:48 |
172 170-174 |
2/4 |
2.25 |
17:33 |
55 |
7:24 |
177 170-180 |
1/6 |
2.38 |
18:24 |
51 |
6:50 |
178 174-180 |
0/13 |
2.50 |
19:20 |
56 |
7:30 |
175 174-178 |
8/1 |
2.63 |
20:19 |
58 |
7:47 |
175 172-178 |
3/5 |
2.75 |
21:15 |
57 |
7:32 |
177 174-178 |
0/11 |
2.88 |
22:08 |
53 |
7:03 |
177 174-178 |
1/11 |
3.00 |
23:03 |
55 |
7:21 |
178 176-180 |
3/4 |
3.13 |
23:57 |
54 |
7:09 |
178 176-180 |
4/6 |
3.25 |
24:53 |
56 |
7:31 |
177 174-180 |
7/1 |
3.38 |
26:00 |
1:07 |
8:56 |
177 172-182 |
8/1 |
3.50 |
26:57 |
57 |
7:35 |
178 176-180 |
4/4 |
3.63 |
27:51 |
54 |
7:14 |
176 172-180 |
1/8 |
3.75 |
28:51 |
59 |
7:56 |
176 172-180 |
2/8 |
3.88 |
29:46 |
55 |
7:22 |
177 176-180 |
1/7 |
4.00 |
30:42 |
56 |
7:28 |
175 170-178 |
2/4 |
4.06 |
31:07 |
25 |
6:56 |
175 172-176 |
0/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
175 |
4.1 |
31:04 |
7:40 |
Walk |
0.2 |
118 |
0 |
3 |
10:50 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:40 |
6:42 |
43.28% |
More |
800m |
3:35 |
7:12 |
47.48% |
More |
1km |
4:30 |
7:14 |
49.29% |
More |
Mile |
7:16 |
7:16 |
52.09% |
More |
5k |
23:39 |
7:37 |
54.35% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:03 |
7:03 |
53.66 |
5km |
23:26 |
7:33 |
54.84 |
5M |
38:48 |
7:46 |
54.30 |
10km |
48:51 |
7:52 |
54.04 |
10M |
1:20:54 |
8:05 |
54.08 |
Half |
1:47:43 |
8:13 |
53.41 |
20M |
2:48:40 |
8:26 |
54.05 |
Mara |
3:44:34 |
8:34 |
54.13 |
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