Fri 30th Sep 2022 at 3:38pm by simonkissam

Run > Recovery Run

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Time
35:04
Miles
4.50
Min/mi
7:48
Pacing
93%
WAVA
53.87
Stride(cm)
123
Cals
461
Cadence
168
Asc(m)
29
Hillscore
1
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 7:26(7:26/m) 101cal 8.06/10.71mph
2) 1m - 8:11(8:11/m) 102cal 7.33/7.72mph
3) 1m - 7:44(7:44/m) 103cal 7.76/8.43mph
4) 1m - 7:50(7:50/m) 103cal 7.65/8.14mph
5) 0.5m - 3:52(7:44/m) 52cal 7.76/8.66mph

4 strides after. Fuck my calves are all achey again. Started off and they felt a little tight in the lower calf area but not achey, but by mile 2 they were aching. Not like terribly unpleasant, but also not good. Super frustrating this is happening again. Was in my hokas too so not zero drop or anything. Also weird how they were in kinda bad place, but then were fine tuesday and mostly fine wednesday? I think I felt a little better than yesterday but also hard to say because I did run pretty slow. Should note that mile 2 was with jinwoo since he was also down on cole field. Sucks to be worrying about calves going into tomorrow, but am going to take ibu tonight and stretch&roll and hopefully they'll feel okay on the shakeout tomorrow and then I can get excited and not worry about them. Kinda meh run overall, but did quite enjoy doing my strides on southworth, felt very fall. Calves were aching after each stride tho ugh. It's okay tho, hopefully ibu and only running 4.5 miles today will have them basically okay heading into race tomorrow.

7:26 8:11 7:44 7:50 3:52

Pace

33%

61%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	53	53	7:08	176 150-186	3/19
0.25	1:49	56	7:27	175 172-184	4/6
0.38	2:45	55	7:23	171 170-174	1/2
0.50	3:38	53	7:05	171 170-172	3/1
0.63	4:37	59	7:51	171 168-172	1/7
0.75	5:34	57	7:35	171 170-172	0/8
0.88	6:25	51	6:52	171 168-174	2/5
1.00	7:26	1:01	8:10	167 164-170	3/3
1.13	8:32	1:06	8:47	167 162-168	5/5
1.25	9:33	1:01	8:05	166 164-168	3/3
1.38	10:34	1:02	8:13	167 166-170	3/3
1.50	11:35	1:01	8:04	168 166-170	3/1
1.63	12:34	59	7:53	167 164-170	4/4
1.75	13:38	1:04	8:33	166 162-168	3/4
1.88	14:38	59	7:55	167 164-170	4/4
2.00	15:37	1:00	7:59	168 166-170	4/4
2.13	16:39	1:01	8:11	167 166-170	4/5
2.25	17:38	59	7:54	166 164-168	4/4
2.38	18:35	57	7:35	167 164-168	5/6
2.50	19:32	57	7:34	166 164-168	5/4
2.63	20:29	57	7:39	168 166-170	6/4
2.75	21:28	59	7:52	168 166-170	5/6
2.88	22:25	57	7:34	166 164-168	4/5
3.00	23:22	57	7:34	167 166-170	4/4
3.13	24:20	58	7:45	167 164-168	5/7
3.25	25:18	58	7:45	167 164-170	4/5
3.38	26:15	57	7:40	166 164-168	4/4
3.50	27:15	1:00	7:56	166 164-170	3/4
3.63	28:12	57	7:37	167 164-170	9/8
3.75	29:11	59	7:51	167 164-168	4/4
3.88	30:15	1:04	8:33	167 164-170	12/1
4.00	31:12	57	7:35	168 166-170	7/5
4.13	32:11	59	7:53	169 164-172	7/3
4.25	33:10	59	7:50	170 168-172	3/2
4.38	34:06	56	7:30	169 168-172	3/2
4.50	35:03	57	7:45	168 166-172	5/2

Elevation

Asc 29m, Range 39m, Flat prediction 35:00

Elevation Graph

Biggest Climbs (m)	Min/mi
14 3.8%	8:06
See your biggest climbs

Cadence

168 (186 max) Stride Length: 123cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	168	4.5	35:03	7:48
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:44	7:00	41.37%	More
800m	3:33	7:08	47.57%	More
1km	4:29	7:14	49.09%	More
Mile	7:24	7:24	51.11%	More
5k	24:08	7:46	53.25%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:07	7:07	53.16
5km	23:41	7:37	54.26
5M	39:13	7:51	53.72
10km	49:22	7:57	53.48
10M	1:21:45	8:11	53.52
Half	1:48:51	8:19	52.85
20M	2:50:27	8:31	53.48
Mara	3:46:56	8:40	53.57

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