Fri 16th Sep 2022 at 4:53pm by simonkissam

Run > Easy

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Time
31:25
Miles
4.32
Min/mi
7:16
Pacing
94%
WAVA
57.63
Stride(cm)
130
Cals
436
Cadence
171
Asc(m)
39
Hillscore
2
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 7:28(7:28/m) 101cal 8.04/8.6mph
2) 1m - 7:16(7:16/m) 101cal 8.26/8.72mph
3) 1m - 7:03(7:03/m) 102cal 8.52/9.52mph
4) 1m - 7:10(7:10/m) 100cal 8.36/9.12mph
5) 0.32m - 2:29(7:43/m) 32cal 7.78/8.47mph

Only 2 days off from covid this time. Idk maybe should've taken more, but other than wednesday when I tested positive and did actually have some light body aches, I've just felt tired but that's it. Felt pretty good on this run and was enjoying it quite a bit, but I will say the mile or so I was having a little chest tightness which was annoying. Looks like when I had covid in may I had chest tightness the first couple days and then it went away, so hopefully similar timeline, though also this was sort quickish, so tomorrow I'm thinking I'll do like 5-6 but maybe a bit slower which hopefully will help the lungs/chest. A little annoying they were bothering considering how unsick I am, but oh well. Oh also this was with spollen and luke zanuck, and also it was really pretty the sunlight was nice and linear/spruces is so pretty when there is the golden sunlight.

7:28 7:16 7:03 7:10 2:29

Pace

64%

29%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:02	1:02	8:13	174 170-180	3/6
0.25	1:54	52	6:59	173 168-180	1/11
0.38	2:48	54	7:15	170 168-172	1/1
0.50	3:47	59	7:50	170 168-174	2/2
0.63	4:43	56	7:29	171 170-174	2/1
0.75	5:37	54	7:09	171 168-174	2/2
0.88	6:31	54	7:11	172 170-174	2/2
1.00	7:27	57	7:33	171 168-176	2/1
1.13	8:27	59 +3	7:55	171 168-172	5/1
1.25	9:23	56	7:28	172 170-176	2/2
1.38	10:20	57	7:39	171 170-174	3/3
1.50	11:13	53	7:00	172 170-174	2/3
1.63	12:05	52	6:58	172 170-174	3/4
1.75	13:01	56	7:25	172 170-174	3/2
1.88	13:53	52	6:59	171 170-172	2/2
2.00	14:46	53	7:03	171 170-174	2/2
2.13	15:41	55	7:19	170 168-172	2/1
2.25	16:34	53	7:06	170 168-172	2/1
2.38	17:27	53	7:07	170 170-170	1/2
2.50	18:24	56	7:29	170 170-172	3/1
2.63	19:15	51	6:50	171 170-174	2/3
2.75	20:07	52	6:58	171 170-174	2/3
2.88	20:57	50	6:39	170 170-172	1/1
3.00	21:49	52	6:54	170 168-172	3/2
3.13	22:41	53	7:02	169 166-170	3/4
3.25	23:34	53	7:01	169 166-172	3/4
3.38	24:26	52	6:54	170 168-172	2/3
3.50	25:22	56	7:29	169 164-170	5/3
3.63	26:15	54	7:09	170 168-172	4/3
3.75	27:10	54	7:14	170 168-174	2/2
3.88	28:05	55	7:23	170 166-174	5/3
4.00	28:59	54	7:12	171 168-174	4/1
4.13	29:59	59	7:55	170 168-172	7/1
4.25	30:54	56	7:26	169 166-172	6/1
4.32	31:28	34	7:58	169 166-172	3/1

Elevation

Asc 39m, Range 27m, Flat prediction 31:16

Elevation Graph

Biggest Climbs (m)	Min/mi
18 2.6%	7:36
See your biggest climbs

Cadence

171 (180 max) Stride Length: 130cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	170	4.3	31:25	7:17
Walk	0.0	0	0	0	NAN:00:00
Pause	0.2	-	-	3	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:40	6:41	43.32%	More
800m	3:22	6:46	50.10%	More
1km	4:14	6:50	51.97%	More
Mile	6:55	6:55	54.75%	More
5k	22:17	7:10	57.65%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:40	6:40	56.75
5km	22:09	7:08	58.01
5M	36:41	7:20	57.43
10km	46:11	7:26	57.16
10M	1:16:29	7:39	57.20
Half	1:41:50	7:46	56.49
20M	2:39:27	7:58	57.17
Mara	3:32:18	8:06	57.26

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