Sat 24th Sep 2022 at 4:28pm by simonkissam

Run > Recovery Run

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Time
48:11
Miles
6.26
Min/mi
7:42
Pacing
42%
WAVA
55.26
Stride(cm)
122
Cals
635
Cadence
171
Asc(m)
123
Hillscore
9
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:01(8:01/m) 101cal 7.48/8.52mph
2) 1m - 7:36(7:36/m) 104cal 7.9/8.54mph
3) 1m - 7:52(7:52/m) 101cal 7.62/9.16mph
4) 1m - 7:40(7:40/m) 100cal 7.83/8.79mph
5) 1m - 7:32(7:32/m) 101cal 7.96/8.85mph
6) 1m - 7:26(7:26/m) 103cal 8.07/8.72mph
7) 0.26m - 2:04(7:53/m) 25cal 7.62/7.64mph

Super chill blair with a little blair trail but it really is not in good shape and the last bit is totally overgrown and so cut through to road. Oh this was with jackson, and it was super sunny which was nice. Williamstown is really so pretty in the fall, especially when it is sunny. Felt pretty meh, and calves were quite tight which I should keep an eye on, but not terrible.

8:01 7:36 7:52 7:40 7:32 7:26 2:04

Pace

13%

14%

64%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:09	2:09	8:37	176 118-186	6/20
0.50	4:08	1:59	7:55	174 172-182	10/9
0.75	6:06	1:58	7:53	173 168-176	9/8
1.00	8:01	1:55	7:39	173 168-178	8/5
1.25	9:57	1:56	7:44	172 168-176	9/5
1.50	11:49	1:52	7:28	172 170-176	10/2
1.75	13:46	1:58	7:51	171 170-174	4/6
2.00	15:36	1:50	7:20	171 170-174	6/2
2.25	18:34	2:57 +1:01	11:49	170 118-178	7/2
2.50	20:41	2:07	8:30	170 166-174	28/0
2.75	22:45	2:04	8:15	170 166-172	15/5
3.00	26:17	3:33 +1:49	14:11	172 118-180	16/19
3.25	28:03	1:45	7:01	174 172-176	5/14
3.50	30:05	2:02 +9	8:08	173 168-176	10/5
3.75	32:04	1:59	7:55	167 162-170	6/7
4.00	34:23	2:19 +17	9:17	167 154-176	10/8
4.25	39:44	5:21 +3:13	21:24	163 118-176	2/16
4.50	41:29	1:46	7:02	175 170-180	4/20
4.75	43:16	1:47	7:07	175 170-184	0/27
5.00	45:08	1:52	7:27	172 166-176	5/7
5.25	46:59	1:51	7:25	172 170-178	7/5
5.50	48:51	1:52	7:27	172 170-174	8/4
5.75	50:41	1:50	7:20	171 170-176	2/12
6.00	52:34	1:53	7:34	172 168-180	11/7
6.25	54:32	1:58	7:52	170 168-172	12/1
6.26	54:38	6	8:46	166 166-166	1/0

Elevation

Asc 123m, Range 87m, Flat prediction 45:22

Elevation Graph

Biggest Climbs (m)	Min/mi
39 6.1%	8:21
21 9.1%	21:10
19 2.7%	7:49
10 2.0%	7:37
See your biggest climbs

Cadence

171 (186 max) Stride Length: 122cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	87.5	171	6.2	47:38	7:53
Walk	10.0	118	0	5:35	2:14:14
Pause	2.5	-	-	1:25	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:42	6:49	42.49%	More
800m	3:28	6:58	48.74%	More
1km	4:21	6:59	50.76%	More
Mile	7:15	7:15	52.16%	More
5k	26:36	8:34	48.31%	More
5 miles	44:27	8:53	47.40%	More
10k	54:10	8:43	48.73%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:54	6:54	54.83
5km	22:56	7:23	56.03
5M	37:58	7:36	55.49
10km	47:48	7:42	55.23
10M	1:19:10	7:55	55.26
Half	1:45:24	8:03	54.58
20M	2:45:03	8:15	55.23
Mara	3:39:45	8:23	55.32

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