Wed 22nd Sep 2021 at 4:32pm by simonkissam

Run > Easy

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Time
59:13
Miles
7.78
Min/mi
7:37
Pacing
68%
WAVA
56.63
Stride(cm)
122
Cals
773
Cadence
174
Asc(m)
174
Hillscore
22
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:00(8:00/m) 100cal 7.5/8.25mph
2) 1m - 7:51(7:51/m) 97cal 7.64/8.52mph
3) 1m - 8:26(8:26/m) 97cal 7.11/8.16mph
4) 1m - 8:18(8:18/m) 97cal 7.23/8.1mph
5) 1m - 6:45(6:45/m) 100cal 8.89/9.56mph
6) 1m - 6:53(6:53/m) 103cal 8.71/9.66mph
7) 1m - 7:10(7:10/m) 101cal 8.37/9.16mph
8) 0.78m - 5:49(7:28/m) 78cal 8.04/8.5mph

Easy hofo carriage trail + graveyard add on. Pretty slow going first few miles, but then jackson and I broke off from the group and ran a bit faster which was nice, had some good chats. Added on a little lollipop in the graveyard which was nice. Really nice fall-feeling day even if temp was sorta warm, it was breezy and not too sunny and it was just a nice nostalgic fall feeling, tho hurdle drills after and dinner and stuff has just left me in a weird mood, no particular reason just feeling weird, but this run was pretty nice. Psoas was a little tight but not too bad, hopefully will be okay tmrw for tuneup.

8:00 7:51 8:26 8:18 6:45 6:53 7:10 5:49

Pace

23%

39%

28%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:05	2:05	8:18	174 118-180	9/4
0.50	4:08	2:04	8:16	174 166-180	13/3
0.75	6:04	1:56	7:44	174 168-178	10/4
1.00	8:00	1:55	7:41	173 168-178	5/17
1.25	10:45	2:45 +39	11:01	175 118-194	18/9
1.50	12:41	1:56	7:43	174 172-176	20/2
1.75	15:08	2:28 +39	9:50	172 118-180	5/14
2.00	17:09	2:00	8:02	174 170-178	15/3
2.25	19:04	1:55	7:41	175 170-178	14/2
2.50	22:23	3:19 +1:07	13:15	172 170-178	19/0
2.75	24:25	2:03	8:11	174 170-178	19/1
3.00	26:42	2:17	9:07	171 168-174	23/1
3.25	28:49	2:07	8:28	171 166-174	16/2
3.50	30:56	2:07	8:27	166 156-176	17/1
3.75	33:52	2:56 +45	11:44	170 164-178	0/17
4.00	35:46	1:54	7:34	175 172-178	6/7
4.25	37:32	1:47	7:07	175 172-180	13/4
4.50	39:15	1:43	6:51	174 172-176	7/15
4.75	40:54	1:39	6:35	176 172-184	1/28
5.00	42:31	1:37	6:27	176 172-178	0/40
5.25	44:08	1:38	6:31	179 174-186	4/17
5.50	45:46	1:37	6:29	176 172-182	1/30
5.75	47:33	1:48	7:10	177 174-180	3/21
6.00	49:24	1:51	7:23	175 172-178	17/4
6.25	51:19	1:55	7:39	174 166-178	14/5
6.50	53:04	1:45	7:01	173 170-176	3/14
6.75	54:46	1:43	6:50	173 170-176	4/9
7.00	56:34	1:48	7:10	174 170-178	11/7
7.25	58:32	1:58	7:52	172 170-176	16/4
7.50	1:00:22	1:50	7:20	173 170-176	2/16
7.75	1:02:10	1:48	7:12	174 172-176	8/6
7.78	1:02:23	13	7:59	175 174-176	1/0

Elevation

Asc 174m, Range 147m, Flat prediction 53:13

Elevation Graph

Biggest Climbs (m)	Min/mi
114 4.5%	9:04
25 3.5%	7:34
21 3.4%	7:53
19 2.9%	7:39
16 7.2%	13:09
13 3.5%	7:35
See your biggest climbs

Cadence

174 (194 max) Stride Length: 122cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.8	173	7.8	59:02	7:56
Walk	1.3	118	0	50	49:31
Pause	3.9	-	-	2:31	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:34	6:18	46.09%	More
800m	3:11	6:25	53.22%	More
1km	3:59	6:25	55.57%	More
Mile	6:28	6:28	58.49%	More
5k	21:37	6:57	59.46%	More
5 miles	37:41	7:32	55.91%	More
10k	49:11	7:55	53.67%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:44	6:44	56.19
5km	22:23	7:12	57.41
5M	37:04	7:25	56.83
10km	46:40	7:31	56.57
10M	1:17:16	7:44	56.62
Half	1:42:53	7:51	55.92
20M	2:41:06	8:03	56.59
Mara	3:34:29	8:11	56.67

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