Tue 13th Sep 2022 at 9:24pm by simonkissam
Run > Recovery Run
-
Time
26:23
-
Miles
3.40
-
Min/mi
7:46
-
Pacing
77%
-
WAVA
53.51
-
Stride(cm)
122
-
Cals
343
-
Cadence
170
-
Asc(m)
69
-
Hillscore
5
-
Surface
Road
Notes & Comments
Split Summary
===
1) 3.4m - 26:23(7:46/m) 343cal 7.73/9.79mph
I had kind of thought about doing a short night run to get a bit more mileage in today than just 2 miles, but wasn't sure I was going to do it until about 10 minutes before this when I decided I did want to. Was pretty pleasant, night running is very peaceful, especially here at williams. Gale is a great loop since it's mostly light, and nice to run by some houses at night. Felt a little weird on this and who knows maybe I do have covid but hopefully not. Oh also calves were a little bothersome on this again, so should stretch/roll them and also will probably stay out of the altras for a bit.
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:10 |
1:10 |
9:19 |
168 112-220 |
4/11 |
0.25 |
2:13 |
1:03 |
8:25 |
171 170-174 |
1/6 |
0.38 |
3:12 |
59 |
7:52 |
171 170-176 |
2/7 |
0.50 |
4:10 |
58 |
7:45 |
170 168-170 |
4/0 |
0.63 |
5:10 |
59 |
7:56 |
169 168-170 |
2/2 |
0.75 |
6:07 |
58 |
7:40 |
170 168-170 |
3/1 |
0.88 |
7:07 |
1:00 |
8:03 |
170 170-172 |
5/2 |
1.00 |
8:01 |
54 |
7:11 |
170 170-172 |
2/2 |
1.13 |
8:56 |
55 |
7:20 |
170 168-172 |
2/1 |
1.25 |
9:55 |
59 |
7:52 |
170 168-170 |
4/1 |
1.38 |
10:55 |
1:00 |
7:59 |
170 168-170 |
6/1 |
1.50 |
11:57 |
1:01 |
8:11 |
168 164-170 |
12/0 |
1.63 |
13:01 |
1:05 |
8:37 |
166 164-168 |
11/0 |
1.75 |
14:00 |
59 |
7:49 |
169 166-170 |
4/3 |
1.88 |
14:54 |
54 |
7:15 |
170 168-172 |
0/9 |
2.00 |
15:52 |
58 |
7:42 |
170 170-172 |
0/10 |
2.13 |
16:45 |
53 |
7:02 |
169 166-170 |
1/5 |
2.25 |
18:30 |
1:45 +47
|
14:01 |
167 118-174 |
2/4 |
2.38 |
19:30 |
1:01 |
8:06 |
169 168-170 |
6/1 |
2.50 |
20:28 |
58 |
7:42 |
170 166-170 |
6/1 |
2.63 |
21:23 |
55 |
7:19 |
170 168-170 |
5/1 |
2.75 |
22:19 |
56 |
7:27 |
172 170-174 |
1/5 |
2.88 |
23:14 |
55 |
7:17 |
174 172-178 |
1/8 |
3.00 |
24:13 |
59 |
7:52 |
171 170-174 |
5/2 |
3.13 |
25:08 |
55 |
7:22 |
170 168-172 |
2/3 |
3.25 |
26:03 |
55 |
7:24 |
171 168-178 |
3/4 |
3.38 |
26:58 |
55 |
7:21 |
173 170-178 |
6/6 |
3.40 |
27:10 |
12 |
7:51 |
171 170-172 |
2/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.6 |
170 |
3.4 |
26:14 |
8:00 |
Walk |
0.6 |
114 |
0 |
9 |
7:39 |
Pause |
2.8 |
- |
- |
47 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:47 |
7:12 |
40.21% |
More |
800m |
3:39 |
7:22 |
46.08% |
More |
1km |
4:37 |
7:25 |
47.81% |
More |
Mile |
7:26 |
7:26 |
50.91% |
More |
5k |
24:37 |
7:55 |
52.21% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:13 |
7:13 |
52.42 |
5km |
23:59 |
7:43 |
53.58 |
5M |
39:42 |
7:56 |
53.06 |
10km |
50:00 |
8:03 |
52.80 |
10M |
1:22:47 |
8:17 |
52.85 |
Half |
1:50:13 |
8:25 |
52.19 |
20M |
2:52:36 |
8:38 |
52.82 |
Mara |
3:49:48 |
8:46 |
52.90 |
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