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Fri 26th Apr 2024 at 6:03pm by simonkissam

Run > Recovery Run

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Time
56:03
Miles
7.00
Min/mi
8:00
Pacing
91.9%
WAVA
53.50
Stride(cm)
121
Cals
1063
Cadence
167
Asc(m)
106
Hillscore
3
Surface
Road

Notes & Comments

1) 1mi - 8:26(8:26/mi) 149cal 7.11/8.14mph
2) 1mi - 7:56(7:56/mi) 152cal 7.57/8.5mph
3) 1mi - 7:59(7:59/mi) 152cal 7.52/8.2mph
4) 1mi - 8:06(8:06/mi) 154cal 7.41/8.25mph
5) 1mi - 7:49(7:49/mi) 151cal 7.68/8.35mph
6) 1mi - 7:49(7:49/mi) 152cal 7.67/8.54mph
7) 1mi - 7:57(7:57/mi) 153cal 7.55/8.58mph
8) 0mi - 2(7:12/mi) 8.33/7.37mph

4 slow strides after. Was gonna do a couple mt moriah laps, but didn't really want to deal with streets and cars so went and just ran around the woodlands for 7 miles. Was a little bored, but not too much so, mostly enjoyed. Nice evening, and a little high. Did feel quite tired. Longer run with workout tomorrow.

8:26 7:56 7:59 8:06 7:49 7:49 7:57 2

Pace

38%

49%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:12	2:12	8:48	171 118-178	6/9
0.50	4:16	2:04	8:15	173 168-180	5/10
0.75	6:26	2:10	8:42	170 164-172	7/6
1.00	8:26	2:00	8:00	169 166-170	10/4
1.25	10:21	1:55	7:39	168 164-170	6/9
1.50	12:21	2:00	8:02	168 164-170	9/14
1.75	14:23	2:02	8:06	166 162-170	9/6
2.00	16:22	1:59	7:56	166 164-168	13/7
2.25	18:18	1:56	7:44	166 162-168	5/12
2.50	20:21	2:03	8:11	167 162-170	10/16
2.75	22:23	2:03	8:11	165 162-170	13/10
3.00	24:21	1:57	7:49	165 162-168	15/4
3.25	26:27	2:07	8:27	165 162-166	14/17
3.50	28:24	1:57	7:48	167 162-170	8/16
3.75	30:22	1:57	7:49	166 164-168	11/9
4.00	32:27	2:05	8:19	166 164-170	14/7
4.25	34:16	1:50	7:20	167 164-170	9/16
4.50	36:11	1:55	7:39	166 164-168	7/12
4.75	38:16	2:04	8:18	165 162-168	14/9
5.00	40:15	2:00	7:58	167 164-172	11/7
5.25	42:05	1:49	7:17	167 164-170	3/14
5.50	43:59	1:54	7:36	165 164-170	8/10
5.75	46:05	2:07	8:28	165 162-170	12/6
6.00	48:04	1:59	7:56	166 164-170	14/9
6.25	49:54	1:49	7:17	168 164-170	6/15
6.50	51:52	1:58	7:51	167 164-170	9/9
6.75	53:59	2:08	8:31	164 156-168	16/12
7.00	56:01	2:02	8:07	166 164-168	8/7
7.00	56:03	2	8:15	168 168-168	0/0

Elevation

Asc 106m, Range 20m, Flat prediction 56:04

Elevation Graph

Biggest Climbs (m)	Min/mi
13 2.7%	8:05
12 2.5%	8:01
10 2.3%	7:52
See your biggest climbs

Cadence

167 (180 max) Stride Length: 121cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	166	7	56:00	8:00
Walk	0.1	118	0	3	14:43

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:48	7:15	39.95%	More
800m	3:39	7:21	46.08%	More
1km	4:38	7:28	47.48%	More
Mile	7:46	7:46	48.75%	More
5k	24:14	7:48	53.02%	More
5 miles	39:23	7:53	53.48%	More
10k	49:15	7:56	53.60%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:07	7:07	53.16
5km	23:42	7:38	54.22
5M	39:14	7:51	53.70
10km	49:24	7:57	53.44
10M	1:21:48	8:11	53.48
Half	1:48:55	8:19	52.82
20M	2:50:33	8:32	53.45
Mara	3:47:05	8:40	53.53

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