Sun 2nd Oct 2022 at 9:20am by simonkissam

Run > Trail Run

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Time
1:42:01
Miles
12.00
Min/mi
8:30
Pacing
23%
WAVA
51.94
Stride(cm)
112
Cals
1152
Cadence
170
Asc(m)
596
Hillscore
59
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:05(8:05/m) 99cal 7.42/8.89mph
2) 1m - 8:20(8:20/m) 102cal 7.2/8.12mph
3) 1m - 8:38(8:38/m) 97cal 6.95/7.43mph
4) 1m - 10:12(10:12/m) 102cal 5.88/7.58mph
5) 1m - 11:52(11:52/m) 86cal 5.06/6.78mph
6) 1m - 9:04(9:04/m) 100cal 6.62/7.51mph
7) 1m - 7:07(7:07/m) 96cal 8.43/9.73mph
8) 1m - 7:45(7:45/m) 98cal 7.75/9.2mph
9) 1m - 9:48(9:48/m) 97cal 6.12/7.33mph
10) 1m - 8:03(8:03/m) 99cal 7.46/8.7mph
11) 1m - 7:36(7:36/m) 103cal 7.89/9.04mph
12) 0.72m - 5:30(7:37/m) 73cal 7.88/9.06mph

Surprise birch brook-rrr with dusty, oliver, spollen, jackson, and nikhil. Honestly quite the squad. Dusty came to practice wanting to do it, and I was gonna do like bee hill-oblong for 14 but then I decided I would go on fun run instead. Kind of sad to not have my trail shoes but oh well. Was actually take it pretty slow at the start which was really nice, good for recovery, and then the birch brook climb was not too bad the first few minutes but then legs were hurting quite a bit the second half or so, but that's kind of how it goes. After that felt pretty good though. Shepard's Well was sooooo beautiful. Cloudy, overcast day, but there's enough change in the leaves that it was super pretty. Also that view just goes hard generally. But felt like very fall day, definitely one of the top shepard's well views I've had the pleasure of experiencing. Then came down at a pretty relaxed effort, added on a little when we got back, and called it a run. Spollen did the little add on with me, and he got 12 so I'm going to call this 12 even though my watch only got 11.7. But so fun, and talking with dusty was so fun, just felt like old seniors shooting the breeze with dusty, I like senior year. Also having nikhil there was fun because he wasn't really contributing much to the convo, but like I know it must've been fun to go on this cool run with some seniors and dusty and stuff. Overall very good decision to do this run, I do kind of love running and this team after all don't I. Haha look at me getting all sentimental.

8:05 8:20 8:38 10:12 11:52 9:04 7:07 7:45 9:48 8:03 7:36 5:30

Pace

33%

30%

27%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:21	4:21 +4	8:42	175 118-184	28/15
1.00	8:09	3:48	7:36	175 170-184	17/35
1.50	12:14	4:05	8:09	171 168-174	47/0
2.00	16:30	4:16	8:31	170 166-172	40/0
2.50	21:57	5:27 +1:09	10:55	169 118-174	43/3
3.00	26:17	4:20	8:39	169 162-172	44/6
3.50	30:49	4:33	9:05	168 158-174	45/6
4.00	36:41	5:52 +12	11:44	164 118-170	86/1
4.50	43:02	6:21	12:42	163 116-170	101/0
5.00	52:54	9:52 +4:21	19:44	168 118-190	101/0
5.50	57:13	4:19	8:38	173 156-184	41/36
6.00	1:06:14	9:01 +4:15	18:02	168 156-184	32/11
6.50	1:10:13	3:58 +5	7:57	181 162-206	11/53
7.00	1:13:27	3:15	6:29	175 170-188	0/124
7.50	1:18:22	4:55 +1:23	9:49	172 166-184	2/77
8.00	1:24:33	6:12 +1:58	12:23	168 118-182	16/44
8.50	1:29:11	4:38	9:15	167 152-176	6/71
9.00	1:34:22	5:12	10:23	167 150-196	6/75
9.50	1:38:47	4:24 +5	8:49	171 158-236	2/68
10.00	1:42:30	3:43	7:26	171 168-174	8/34
10.50	1:46:17	3:47	7:34	170 164-176	16/20
11.00	1:50:06	3:49	7:39	170 166-174	10/22
11.50	1:53:55	3:49	7:38	168 164-172	17/14
11.72	1:55:37	1:42	7:36	169 166-170	10/10

Elevation

Asc 596m, Range 533m, Flat prediction 1:21:59

Elevation Graph

Biggest Climbs (m)	Min/mi
533 8.7%	11:11
20 5.6%	9:59
14 4.2%	10:12
13 12.9%	36:29
13 2.6%	7:43
See your biggest climbs

Cadence

170 (236 max) Stride Length: 112cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.9	169	11.7	1:41:35	9:39
Walk	2.2	117	0	2:50	1:27:37
Pause	8.8	-	-	11:12	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:35	6:23	45.35%	More
800m	3:12	6:26	52.73%	More
1km	4:00	6:27	55.03%	More
Mile	6:45	6:45	56.00%	More
5k	25:22	8:10	50.64%	More
5 miles	43:30	8:42	48.43%	More
10k	58:17	9:23	45.30%	More
10 miles	1:41:32	10:09	43.09%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:19	7:19	51.71
5km	24:21	7:50	52.77
5M	40:20	8:04	52.23
10km	50:47	8:10	51.99
10M	1:24:05	8:25	52.03
Half	1:51:57	8:33	51.39
20M	2:55:19	8:46	52.00
Mara	3:53:25	8:55	52.08

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