Sat 1st Oct 2022 at 11:31am by simonkissam

Run > General

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Time
30:40
Miles
3.75
Min/mi
8:11
Pacing
0%
WAVA
50.97
Stride(cm)
116
Cals
381
Cadence
169
Asc(m)
31
Hillscore
1
Surface
Road

Notes & Comments

Split Summary
===
1) 2.02m - 14:42(7:17/m) 206cal 8.23/12.02mph
2) 1.73m - 15:58(9:14/m) 175cal 6.5/7.56mph

Warmup/cooldown. Good times. Felt calves on the warmup but not like a ton thankfully. Then idk if just bc of adrenaline and such but didn't really feel them on the cooldown which was good. Was glad to be shuffling on the cooldown though because overall legs were tired.

14:42 15:58

Pace

32%

19%

40%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	59	59	7:55	172 166-178	4/4
0.25	2:04	1:04	8:34	171 164-176	3/5
0.38	3:00	56	7:32	170 168-174	2/2
0.50	3:55	55	7:23	171 168-174	3/1
0.63	4:51	55	7:24	170 168-172	2/2
0.75	5:45	54	7:14	170 168-174	2/4
0.88	6:42	57	7:34	169 162-172	3/1
1.00	7:34	52	6:56	171 170-174	3/0
1.13	8:27	53	7:07	169 166-172	3/4
1.25	9:21	54	7:10	170 168-170	7/9
1.38	10:17	56	7:31	169 166-172	9/9
1.50	11:54	1:37 +41	12:54	166 118-176	7/7
1.63	12:51	57	7:33	171 168-174	6/4
1.75	13:47	57	7:33	170 164-174	5/3
1.88	14:37	49	6:35	175 170-186	5/5
2.00	15:15	39	5:09	183 180-186	2/4
2.13	1:30:10	1:14:55 +1:14:33	9:59:17	167 118-180	2/4
2.25	1:32:02	1:52	14:58	169 166-170	4/4
2.38	1:33:15	1:13	9:44	169 164-176	4/4
2.50	1:34:25	1:10	9:20	168 164-172	3/3
2.63	1:35:41	1:16	10:05	168 164-174	2/6
2.75	1:36:53	1:12	9:40	167 164-170	5/4
2.88	1:38:04	1:10	9:23	165 162-170	10/3
3.00	1:39:23	1:19	10:33	164 160-168	4/6
3.13	1:40:28	1:05	8:38	164 162-166	6/5
3.25	1:41:35	1:07	9:00	166 164-170	4/4
3.38	1:42:44	1:09	9:11	170 166-174	5/4
3.50	1:43:50	1:06	8:51	169 166-172	2/3
3.63	1:44:54	1:04	8:32	168 164-170	4/3
3.75	1:45:54	1:00	8:12	168 164-170	5/2

Elevation

Asc 31m, Range 13m, Flat prediction 30:25

Elevation Graph

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Biggest Climbs (m)	Min/mi
10 3.8%	9:41
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Cadence

169 (186 max) Stride Length: 116cm Run: 99.5% Walk: 0.5%

Cadence Chart

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Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:26	5:48	49.99%	More
800m	3:19	6:40	50.89%	More
1km	4:27	7:09	49.56%	More
Mile	7:15	7:15	52.13%	More
5k	1:40:15	32:16	12.82%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:33	7:33	50.11
5km	25:07	8:05	51.16
5M	41:36	8:19	50.64
10km	52:23	8:26	50.40
10M	1:26:44	8:40	50.44
Half	1:55:29	8:49	49.81
20M	3:00:50	9:03	50.41
Mara	4:00:46	9:11	50.49

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