Thu 6th Oct 2022 at 8:38am by simonkissam

Run > Recovery Run

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Time
1:02:26
Miles
7.82
Min/mi
7:59
Pacing
61%
WAVA
53.98
Stride(cm)
116
Cals
766
Cadence
173
Asc(m)
254
Hillscore
24
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 7:35(7:35/m) 100cal 7.91/8.41mph
2) 1m - 7:36(7:36/m) 104cal 7.9/8.37mph
3) 1m - 7:40(7:40/m) 99cal 7.82/8.45mph
4) 1m - 9:02(9:02/m) 99cal 6.65/7.97mph
5) 1m - 9:08(9:08/m) 90cal 6.57/7.53mph
6) 1m - 8:04(8:04/m) 91cal 7.44/8.27mph
7) 1m - 7:24(7:24/m) 101cal 8.12/8.79mph
8) 0.82m - 5:57(7:16/m) 82cal 8.25/8.75mph

Mountain meadow from poker with oliver. Pretty good run. Super foggy at the start, but then as we got up towards the top of white oaks it started to clear and it was super nice and pretty with the morning sunlight and the trees and foliage and such. We were excited. Sadly while we were in the trails the fog came back, which was whack, so didn't really get nice meadow view but that's okay. Oliver and I weren't totally hitting it off but we had some good chats. Lower calves still sore from tuesday which isn't great, but at least it's just the lower part of them y'know. Nice to get my main run of the day done in the morning, and this plus breakfast sandwhich + coffee in poker was a nice way to start the day.

7:35 7:36 7:40 9:02 9:08 8:04 7:24 5:57

Pace

15%

23%

48%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:55	1:55	7:40	182 164-186	5/20
0.50	3:50	1:55	7:41	177 174-180	10/11
0.75	5:43	1:53	7:31	174 172-178	10/6
1.00	7:36	1:53	7:33	173 170-178	14/6
1.25	9:28	1:52	7:27	173 170-178	6/8
1.50	11:20	1:52	7:28	173 170-176	7/4
1.75	13:12	1:52	7:27	172 170-174	14/1
2.00	15:12	2:00	8:02	171 170-174	20/1
2.25	17:09	1:57	7:48	172 170-174	13/2
2.50	18:58	1:48	7:14	172 170-174	18/0
2.75	20:59	2:01	8:05	172 170-174	23/0
3.00	22:53	1:54	7:36	173 170-178	28/2
3.25	25:03	2:10	8:41	171 170-174	29/0
3.50	28:28	3:25 +1:07	13:40	174 170-182	14/8
3.75	30:37	2:09	8:36	175 166-180	5/17
4.00	33:05	2:29 +5	9:54	173 154-192	10/17
4.25	35:42	2:37	10:28	173 164-200	14/24
4.50	37:50	2:08	8:30	171 166-174	14/9
4.75	40:07	2:17	9:07	170 164-174	16/4
5.00	43:53	3:46 +1:40	15:06	170 118-176	17/10
5.25	45:48	1:55	7:39	177 170-184	7/14
5.50	48:10	2:22 +2	9:29	181 168-218	5/35
5.75	50:37	2:27 +32	9:47	170 164-174	1/50
6.00	52:31	1:54	7:36	169 166-172	10/8
6.25	54:34	2:03	8:11	171 168-178	3/17
6.50	56:18	1:44	6:57	174 170-182	1/34
6.75	58:08	1:50	7:21	172 170-174	6/16
7.00	59:54	1:46	7:05	173 170-176	6/6
7.25	1:01:38	1:43	6:53	173 168-176	5/14
7.50	1:03:34	1:56	7:44	172 170-178	12/1
7.75	1:05:23	1:49	7:16	173 170-180	12/7
7.81	1:05:50	27	7:10	171 170-174	2/1

Elevation

Asc 254m, Range 168m, Flat prediction 56:51

Elevation Graph

Biggest Climbs (m)	Min/mi
157 4.1%	8:23
27 4.9%	13:59
19 2.8%	7:27
14 9.2%	11:06
13 6.4%	8:32
12 2.1%	7:27
See your biggest climbs

Cadence

173 (218 max) Stride Length: 116cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.8	173	7.8	1:02:19	8:12
Walk	2.6	118	0	1:47	5:41:10
Pause	2.6	-	-	1:44	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:40	6:42	43.19%	More
800m	3:28	6:59	48.60%	More
1km	4:22	7:02	50.39%	More
Mile	7:03	7:03	53.67%	More
5k	23:53	7:41	53.79%	More
5 miles	43:52	8:46	48.02%	More
10k	53:43	8:39	49.15%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:03	7:03	53.66
5km	23:28	7:33	54.76
5M	38:52	7:46	54.20
10km	48:56	7:53	53.95
10M	1:21:01	8:06	54.00
Half	1:47:53	8:14	53.32
20M	2:48:56	8:27	53.96
Mara	3:44:55	8:35	54.05

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