Wed 22nd Sep 2021 at 9:25am by simonkissam

Run > Recovery Run

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Time
27:31
Miles
3.50
Min/mi
7:52
Pacing
89%
WAVA
52.88
Stride(cm)
118
Cals
351
Cadence
173
Asc(m)
48
Hillscore
4
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:12(8:12/m) 101cal 7.32/8.52mph
2) 1m - 8:00(8:00/m) 101cal 7.5/8.25mph
3) 1m - 7:41(7:41/m) 99cal 7.82/9.06mph
4) 0.5m - 3:38(7:18/m) 50cal 8.22/8.93mph

Super easy double by myself. Legs were tired but at this pace they did okay. In my excitement after yesterday's workout, I forgot to note that my psoas did tighten up on it quite a bit. So while I'm fit that isn't great that it's still bothering me. Didn't feel too bad on this, but did notice it on this which hasn't been the case on an easy run in a while. Hopefully stretching & massaging it more will do some good, also maybe need to do some pre-run exercises tho left glute does feel decently strong. Good news is right foot that was bothering me on sunday seems to be just a little flare up since didn't feel it at all yesterday and barely did on this.

8:12 8:00 7:41 3:38

Pace

29%

53%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:15	1:15	9:58	174 118-182	8/4
0.25	2:17	1:02	8:20	176 174-178	8/3
0.38	3:14	57	7:32	176 170-180	2/9
0.50	4:14	1:00	8:01	175 172-176	4/5
0.63	5:16	1:02	8:17	174 170-176	1/8
0.75	6:12	56	7:28	174 172-176	2/8
0.88	7:12	1:00	7:56	174 172-176	6/2
1.00	8:11	1:00	7:59	175 172-176	5/3
1.13	9:10	59	7:49	174 172-176	4/4
1.25	10:12	1:02	8:14	174 172-176	6/3
1.38	11:06	54	7:16	173 172-176	4/2
1.50	12:00	54	7:13	174 172-176	3/3
1.63	12:57	56	7:31	173 172-174	5/2
1.75	13:59	1:03	8:20	173 170-176	7/1
1.88	15:07	1:07	9:00	172 170-174	10/0
2.00	16:11	1:04	8:35	173 170-176	12/0
2.13	17:11	1:00	7:57	172 170-176	3/2
2.25	18:04	54	7:09	173 172-178	0/9
2.38	19:02	58	7:43	173 172-176	0/10
2.50	19:58	56	7:25	172 170-174	1/6
2.63	20:52	54	7:12	173 170-174	1/3
2.75	21:54	1:02	8:13	173 172-174	6/2
2.88	22:56	1:02	8:19	173 170-174	6/1
3.00	23:52	56	7:27	174 172-176	6/2
3.13	24:43	51	6:49	173 170-174	0/6
3.25	25:36	53	7:02	173 172-174	1/7
3.38	26:34	59	7:49	171 168-174	5/3
3.50	27:30	56	7:32	171 168-176	1/5

Elevation

Asc 48m, Range 43m, Flat prediction 27:05

Elevation Graph

Biggest Climbs (m)	Min/mi
31 3.7%	8:18
14 2.5%	8:09
See your biggest climbs

Cadence

173 (182 max) Stride Length: 118cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	173	3.5	27:28	7:52
Walk	0.1	118	0	2	9:22

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:41	6:48	42.69%	More
800m	3:35	7:12	47.39%	More
1km	4:31	7:16	49.08%	More
Mile	7:27	7:27	50.79%	More
5k	24:07	7:46	53.28%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:18	7:18	51.83
5km	24:15	7:48	52.99
5M	40:10	8:02	52.45
10km	50:34	8:08	52.21
10M	1:23:44	8:22	52.25
Half	1:51:29	8:31	51.60
20M	2:54:34	8:44	52.22
Mara	3:52:26	8:52	52.30

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