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Sun 28th Apr 2024 at 6:10pm by simonkissam

Run > Recovery Run

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Time
36:47
Miles
4.61
Min/mi
7:59
Pacing
84.2%
WAVA
52.68
Stride(cm)
122
Cals
678
Cadence
165
Asc(m)
72
Hillscore
5
Surface
Road

Notes & Comments

1) 1mi - 7:58(7:58/mi) 145cal 7.53/8.91mph
2) 1mi - 8:38(8:38/mi) 151cal 6.95/8.6mph
3) 1mi - 7:41(7:41/mi) 152cal 7.8/8.39mph
4) 1mi - 7:41(7:41/mi) 138cal 7.8/8.16mph
5) 0.61mi - 4:48(7:52/mi) 92cal 7.63/8.68mph

Little post work run down at bartrams and around a little. Bartram's was really nice, did a good job of chilling me out after stressful day at work, but then kept hitting reds on 49th and that kinda stressed me out again. It does suck that city running isn't nearly as conducive to de-stressing me as running was in college or high school. Alas. 50 miles on the week, further down next week.

7:58 8:38 7:41 7:41 4:48

Pace

16%

32%

49%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:09	1:09	9:11	163 120-170	3/11
0.25	2:11	1:02	8:16	167 164-170	3/6
0.38	3:16	1:05	8:44	166 164-168	8/2
0.50	4:16	59	7:54	166 162-168	8/2
0.63	5:31	1:15 +19	10:02	166 118-176	5/5
0.75	6:22	51	6:47	168 164-170	1/7
0.88	7:23	1:02	8:13	168 166-170	3/6
1.00	8:16	53	7:04	168 164-170	2/6
1.13	9:10	54	7:10	167 166-170	2/6
1.25	10:07	56	7:31	166 164-168	3/5
1.38	11:13	1:07	8:56	164 162-166	7/6
1.50	12:20	1:06	8:51	163 160-166	5/5
1.63	13:33	1:13	9:43	162 156-168	5/5
1.75	14:44	1:11	9:27	163 158-166	6/3
1.88	15:48	1:05	8:39	162 160-164	6/8
2.00	16:54	1:06	8:45	162 160-164	9/1
2.13	17:50	56	7:24	163 162-164	8/2
2.25	18:45	55	7:22	163 162-164	3/7
2.38	19:38	54	7:09	163 160-166	1/10
2.50	20:37	59	7:50	164 162-166	5/5
2.63	21:37	1:00	8:01	164 162-166	7/5
2.75	22:39	1:02	8:12	164 160-168	10/3
2.88	23:37	59	7:50	164 162-168	5/3
3.00	24:35	58	7:42	166 164-168	6/2
3.13	25:57	1:22 +24	10:57	167 118-172	5/1
3.25	27:03	1:05 +8	8:44	164 124-174	6/3
3.38	27:56	53	7:08	168 166-170	4/4
3.50	29:15	1:18 +17	10:26	167 164-172	4/4
3.63	30:13	58	7:44	167 164-170	5/3
3.75	31:28	1:15 +16	10:01	164 118-172	5/3
3.88	32:25	57	7:39	166 164-168	3/6
4.00	33:22	57	7:34	166 164-166	3/6
4.13	34:19	57	7:37	166 164-168	2/6
4.25	35:14	55	7:18	166 164-170	1/6
4.38	36:13	59	7:52	166 162-168	5/5
4.50	37:17	1:04	8:31	164 162-166	8/2
4.61	38:10	53	8:09	166 164-168	3/5

Elevation

Asc 72m, Range 30m, Flat prediction 36:24

Elevation Graph

Biggest Climbs (m)	Min/mi
17 3.9%	8:41
16 3.1%	8:21
14 2.7%	7:59
See your biggest climbs

Cadence

165 (176 max) Stride Length: 122cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.7	165	4.6	36:29	8:08
Walk	2.4	119	0	55	27:42
Pause	2.0	-	-	46	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:44	7:00	41.33%	More
800m	3:37	7:17	46.50%	More
1km	4:32	7:17	48.70%	More
Mile	7:40	7:40	49.40%	More
5k	25:29	8:12	50.43%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:17	7:17	51.95
5km	24:13	7:48	53.06
5M	40:05	8:01	52.56
10km	50:29	8:07	52.29
10M	1:23:35	8:22	52.34
Half	1:51:17	8:30	51.69
20M	2:54:16	8:43	52.31
Mara	3:52:01	8:51	52.39

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