Wed 15th Sep 2021 at 4:13pm by simonkissam
Run > Recovery Run
-
Time
36:00
-
Miles
4.62
-
Min/mi
7:48
-
Pacing
0%
-
WAVA
53.91
-
Stride(cm)
119
-
Cals
459
-
Cadence
173
-
Asc(m)
54
-
Hillscore
4
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:57(7:57/m) 99cal 7.54/9.5mph
2) 1m - 7:53(7:53/m) 100cal 7.62/9.02mph
3) 1m - 7:45(7:45/m) 99cal 7.73/8.47mph
4) 1m - 7:47(7:47/m) 100cal 7.71/8.97mph
5) 0.62m - 4:38(7:31/m) 61cal 7.99/8.97mph
Another super chill run. Kinda wouldn't have minded going faster but was in a bigger co-ed group and reed was organizer so we went slow, which would've been fine if this was my first run of the day but oh well. Like not concerned about the effect on my fitness, but would've felt nice to spin the legs a bit faster. Also this run is kinda tough with group bc can only really talk with one other person for all the sidewalk portions which are a lot of the loop. Miles in the bank tho.
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:07 |
1:07 |
8:54 |
182 118-196 |
8/3 |
0.25 |
8:19 |
7:12 +6:11
|
57:39 |
176 118-184 |
7/6 |
0.38 |
9:19 |
1:00 |
8:03 |
178 172-184 |
1/6 |
0.50 |
10:21 |
1:01 |
8:12 |
177 172-182 |
1/6 |
0.63 |
11:19 |
58 |
7:43 |
176 172-180 |
2/8 |
0.75 |
12:15 |
56 |
7:30 |
176 174-178 |
4/4 |
0.88 |
13:12 |
57 |
7:34 |
175 170-180 |
3/3 |
1.00 |
14:08 |
56 |
7:32 |
173 170-182 |
2/3 |
1.13 |
15:02 |
54 |
7:14 |
175 170-178 |
2/4 |
1.25 |
15:57 |
54 |
7:15 |
172 168-176 |
1/4 |
1.38 |
16:53 |
56 |
7:30 |
172 170-176 |
2/5 |
1.50 |
19:24 |
2:31 +1:28
|
20:10 |
173 118-202 |
7/3 |
1.63 |
20:26 |
1:01 |
8:11 |
172 170-176 |
2/2 |
1.75 |
21:25 |
59 |
7:52 |
173 166-176 |
1/4 |
1.88 |
22:26 |
1:01 |
8:09 |
171 166-176 |
1/3 |
2.00 |
23:29 |
1:03 |
8:25 |
170 168-172 |
3/1 |
2.13 |
24:32 |
1:03 |
8:21 |
170 166-174 |
2/1 |
2.25 |
25:37 |
1:05 +8
|
8:44 |
172 152-178 |
3/3 |
2.38 |
26:35 |
58 |
7:44 |
174 172-176 |
7/1 |
2.50 |
27:30 |
55 |
7:21 |
175 172-176 |
1/8 |
2.63 |
28:26 |
55 |
7:24 |
175 170-178 |
2/3 |
2.75 |
29:33 |
1:08 +3
|
9:01 |
174 170-178 |
2/4 |
2.88 |
30:26 |
53 |
7:04 |
172 170-174 |
2/5 |
3.00 |
31:25 |
59 |
7:53 |
171 166-174 |
0/7 |
3.13 |
32:26 |
1:01 |
8:09 |
171 170-174 |
4/1 |
3.25 |
33:28 |
1:01 |
8:11 |
170 168-172 |
3/1 |
3.38 |
34:25 |
57 |
7:39 |
172 170-174 |
6/1 |
3.50 |
35:20 |
54 |
7:15 |
171 166-174 |
5/1 |
3.63 |
36:14 |
54 |
7:11 |
171 170-174 |
7/0 |
3.75 |
37:12 |
59 |
7:50 |
171 164-176 |
5/1 |
3.88 |
38:11 |
59 |
7:50 |
173 172-176 |
10/0 |
4.00 |
39:12 |
1:01 |
8:08 |
172 170-176 |
4/3 |
4.13 |
40:07 |
55 |
7:17 |
173 170-176 |
1/9 |
4.25 |
41:06 |
59 |
7:54 |
173 170-178 |
6/1 |
4.38 |
42:05 |
59 |
7:53 |
174 170-178 |
4/2 |
4.50 |
42:55 |
50 |
6:41 |
174 172-178 |
4/7 |
4.62 |
43:51 |
56 |
8:00 |
173 170-178 |
1/6 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
82.0 |
173 |
4.6 |
35:53 |
7:51 |
Walk |
17.4 |
118 |
0 |
7:42 |
10:45:44 |
Pause |
0.6 |
- |
- |
16 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:46 |
7:08 |
40.70% |
More |
800m |
3:38 |
7:18 |
46.84% |
More |
1km |
4:33 |
7:19 |
48.76% |
More |
Mile |
7:31 |
7:31 |
50.36% |
More |
5k |
24:21 |
7:50 |
52.77% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:07 |
7:07 |
53.16 |
5km |
23:38 |
7:36 |
54.37 |
5M |
39:09 |
7:50 |
53.81 |
10km |
49:17 |
7:56 |
53.57 |
10M |
1:21:37 |
8:10 |
53.60 |
Half |
1:48:40 |
8:18 |
52.94 |
20M |
2:50:10 |
8:31 |
53.57 |
Mara |
3:46:34 |
8:39 |
53.65 |
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