Wed 15th Sep 2021 at 11:03am by simonkissam
Run > Recovery Run
-
Time
1:00:01
-
Miles
7.49
-
Min/mi
8:01
-
Pacing
68%
-
WAVA
53.69
-
Stride(cm)
117
-
Cals
741
-
Cadence
171
-
Asc(m)
108
-
Hillscore
14
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:27(8:27/m) 99cal 7.1/7.99mph
2) 1m - 7:52(7:52/m) 104cal 7.63/8.08mph
3) 1m - 7:39(7:39/m) 99cal 7.85/8.5mph
4) 1m - 8:07(8:07/m) 103cal 7.38/8.06mph
5) 1m - 8:26(8:26/m) 96cal 7.12/7.64mph
6) 1m - 8:15(8:15/m) 94cal 7.27/8.06mph
7) 1m - 7:41(7:41/m) 98cal 7.81/8.5mph
8) 0.49m - 3:34(7:14/m) 48cal 8.29/8.68mph
Easy scott hill stone hill with surprise company of pat and jinwoo. Practice cancelled due to thunderstorms, and didn't want to do longer run right after getting up so ate and then did some work before heading out for this. It was like 80 and sorta sunny, so pretty hot, and I was setting out solo, but when I was going by currier quad I saw some guys in running shorts and so crossed the road and lo and behold it was jinwoo and pat and they were setting out to do the same run I intended. Felt pretty rough, so glad we were going pretty slow, good recovery. Also stone hill trail was bad in some spots but not too bad, sadly rain later is gonna wreck it.
8:27 7:52 7:39 8:07 8:26 8:15 7:41 3:34
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:15 |
2:15 |
8:58 |
173 170-176 |
12/4 |
0.50 |
4:34 |
2:19 +15
|
9:17 |
173 168-178 |
5/15 |
0.75 |
6:43 |
2:09 |
8:38 |
172 168-180 |
3/13 |
1.00 |
8:43 |
1:59 |
7:57 |
173 170-176 |
10/6 |
1.25 |
10:41 |
1:58 |
7:53 |
173 168-174 |
10/4 |
1.50 |
12:36 |
1:56 |
7:42 |
172 170-174 |
6/6 |
1.75 |
14:35 |
1:58 |
7:53 |
172 170-176 |
10/2 |
2.00 |
16:34 |
2:00 |
8:00 |
172 168-174 |
6/5 |
2.25 |
18:29 |
1:54 |
7:36 |
172 170-174 |
7/3 |
2.50 |
20:30 |
2:02 |
8:07 |
172 170-174 |
6/2 |
2.75 |
22:22 |
1:52 |
7:28 |
172 170-174 |
10/2 |
3.00 |
24:13 |
1:51 |
7:24 |
172 170-176 |
7/4 |
3.25 |
26:22 |
2:09 |
8:35 |
171 168-174 |
6/2 |
3.50 |
28:16 |
1:54 |
7:35 |
172 170-174 |
8/3 |
3.75 |
30:18 |
2:03 |
8:10 |
170 168-172 |
7/2 |
4.00 |
32:21 |
2:02 |
8:10 |
172 168-176 |
16/1 |
4.25 |
35:59 |
3:38 +1:24
|
14:31 |
169 118-178 |
25/2 |
4.50 |
38:04 |
2:06 |
8:22 |
173 170-174 |
14/3 |
4.75 |
40:04 |
2:00 |
7:59 |
172 168-176 |
19/0 |
5.00 |
42:11 |
2:07 |
8:27 |
168 164-172 |
8/10 |
5.25 |
44:08 |
1:58 |
7:51 |
171 166-178 |
3/13 |
5.50 |
46:13 |
2:04 |
8:17 |
169 160-174 |
14/8 |
5.75 |
48:18 |
2:06 |
8:23 |
169 158-174 |
4/13 |
6.00 |
50:45 |
2:27 +19
|
9:48 |
169 118-174 |
10/1 |
6.25 |
53:05 |
2:19 +13
|
9:18 |
167 162-172 |
2/23 |
6.50 |
55:47 |
2:43 +50
|
10:50 |
168 118-176 |
2/18 |
6.75 |
57:47 |
1:59 +12
|
7:57 |
174 164-182 |
3/43 |
7.00 |
59:41 |
1:55 |
7:39 |
172 170-174 |
2/8 |
7.25 |
1:01:29 |
1:48 |
7:12 |
174 170-178 |
4/9 |
7.49 |
1:03:16 |
1:47 |
7:19 |
172 166-178 |
3/14 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.6 |
171 |
7.5 |
59:49 |
8:04 |
Walk |
4.7 |
118 |
0 |
2:59 |
2:38:00 |
Pause |
0.7 |
- |
- |
28 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:46 |
7:07 |
40.80% |
More |
800m |
3:36 |
7:14 |
47.21% |
More |
1km |
4:33 |
7:20 |
48.63% |
More |
Mile |
7:31 |
7:31 |
50.28% |
More |
5k |
24:24 |
7:51 |
52.66% |
More |
5 miles |
41:32 |
8:18 |
50.72% |
More |
10k |
52:20 |
8:25 |
50.44% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:06 |
7:06 |
53.29 |
5km |
23:37 |
7:36 |
54.41 |
5M |
39:06 |
7:49 |
53.88 |
10km |
49:14 |
7:55 |
53.62 |
10M |
1:21:32 |
8:09 |
53.66 |
Half |
1:48:33 |
8:17 |
53.00 |
20M |
2:49:59 |
8:30 |
53.63 |
Mara |
3:46:19 |
8:38 |
53.71 |
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