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Sat 4th May 2024 at 12:58pm by simonkissam

Run > Easy

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Time
30:31
Miles
4.05
Min/mi
7:32
Pacing
64.7%
WAVA
55.51
Stride(cm)
125
Cals
598
Cadence
171
Asc(m)
29
Hillscore
3
Surface
Road

Notes & Comments

1) 1mi - 7:28(7:29/mi) 148cal 8.03/8.75mph
2) 1mi - 7:38(7:38/mi) 153cal 7.86/8.29mph
3) 1mi - 7:17(7:17/mi) 141cal 8.23/8.52mph
4) 1mi - 7:42(7:42/mi) 149cal 7.79/8.6mph
5) 0.05mi - 25(7:48/mi) 7cal 7.69/7.6mph

4 strides after. Little out and back on the srt as my pre-race. Funny how leading up to Widener 5k and then right after, I was all kinda like 'eh' about broad street, but then Declan telling me on tuesday we were going out at 5:05 pace, and then yesterday saying Dorsey & Bo are probably the favorites for top philadelphian, has me caring a lot now. Spent the first ten minutes of this being really pissed at the wind & rain bc despite it being 60 out I was cold and annoyed. But both warmed up, and chilled out when I got onto the srt. Too much coffee, not enough food in stomach making me angry as usual. Pretty unlikely I beat dorsey or bo, and even if I do there's a chance Declan or matthew dreiban or maybe dylan zuch beat me, or someone else entirely with a philly address we don't know of. So very low chance of top philadelphia, but still exciting to be a little bit in the mix. Also just the idea of running 50:xx for 10 miles is scary and exciting, but everyone's telling me it's a very fast course. Anyhow, we will find out soon enough. Legs felt good on this, strides were meh.

7:28 7:38 7:17 7:42 25

Pace

13%

72%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:02	1:02	8:20	176 122-186	7/5
0.25	1:58	55	7:23	181 176-184	4/6
0.38	3:28	1:30 +30	11:59	183 176-194	5/2
0.50	4:23	55	7:21	179 176-188	4/7
0.63	5:18	55	7:22	176 174-180	3/5
0.75	6:16	58	7:42	174 172-176	2/7
0.88	6:59	43	5:44	173 170-174	2/5
1.00	7:58	59	7:51	172 170-174	3/1
1.13	10:05	2:07 +1:12	17:00	170 118-174	2/3
1.25	11:05	1:00	8:01	175 118-192	7/7
1.38	12:02	57	7:35	174 172-176	2/9
1.50	12:59	57	7:35	172 170-174	2/2
1.63	13:56	57	7:34	171 170-172	2/1
1.75	14:52	56	7:28	170 170-172	1/2
1.88	15:49	57	7:40	170 168-170	1/2
2.00	16:49	59	7:54	169 168-170	3/2
2.13	17:29	40	5:21	168 166-170	2/2
2.25	18:21	53	7:00	169 166-170	2/2
2.38	19:16	55	7:17	169 168-170	2/2
2.50	20:13	57	7:36	169 166-170	4/3
2.63	21:09	56	7:29	169 168-170	3/5
2.75	22:05	56	7:31	168 166-170	3/3
2.88	23:06	1:01	8:10	167 164-170	11/1
3.00	24:06	59	7:53	168 164-172	2/3
3.13	25:05	1:00	7:59	169 166-170	2/2
3.25	26:03	58	7:41	170 166-172	2/3
3.38	27:24	1:21 +27	10:51	172 166-178	5/1
3.50	28:24	1:00	7:58	169 168-170	6/1
3.63	29:20	55	7:24	169 166-170	4/1
3.75	30:20	1:00	8:03	168 162-170	4/2
3.88	31:17	57	7:40	167 158-170	1/3
4.00	32:16	58	7:47	168 166-170	4/2
4.05	32:41	25	8:02	169 166-170	1/1

Elevation

Asc 29m, Range 23m, Flat prediction 29:44

Elevation Graph

Biggest Climbs (m)	Min/mi
14 1.5%	8:22
11 3.7%	8:24
See your biggest climbs

Cadence

171 (194 max) Stride Length: 125cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.2	171	4	30:21	7:57
Walk	1.9	119	0	38	35:21
Pause	4.9	-	-	1:42	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:30	6:04	47.74%	More
800m	3:22	6:46	50.15%	More
1km	4:17	6:53	51.46%	More
Mile	7:11	7:11	52.63%	More
5k	24:45	7:58	51.91%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:56	6:56	54.57
5km	23:02	7:25	55.79
5M	38:09	7:38	55.22
10km	48:02	7:44	54.96
10M	1:19:33	7:57	55.00
Half	1:45:55	8:05	54.31
20M	2:45:51	8:18	54.97
Mara	3:40:49	8:26	55.05

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