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Thu 9th May 2024 at 7:56am by simonkissam

Run > Recovery Run

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Time
58:03
Miles
6.88
Min/mi
8:26
Pacing
88.4%
WAVA
50.69
Stride(cm)
115
Cals
1040
Cadence
166
Asc(m)
111
Hillscore
8
Surface
Road

Notes & Comments

1) 1mi - 8:36(8:36/mi) 147cal 6.98/8.06mph
2) 1mi - 8:22(8:22/mi) 154cal 7.17/8.12mph
3) 1mi - 8:38(8:38/mi) 150cal 6.95/8.14mph
4) 1mi - 8:26(8:26/mi) 147cal 7.11/8.31mph
5) 1mi - 8:28(8:28/mi) 154cal 7.08/7.89mph
6) 1mi - 8:21(8:21/mi) 154cal 7.19/7.87mph
7) 0.88mi - 7:12(8:11/mi) 134cal 7.33/7.68mph

4 strides after. Okay yep got the delayed onset muscle soreness from tuesday night on this. Wasn't actually that bad of a slog, but legs were just not moving very quickly. Bartrams was so nice, overcast out but everything's so green it doesn't really matter, and it was pretty humid too giving a nice late spring/early summer energy. Woodlands weren't quite as nice, but got my miles in. Strides were slow as expected, but got some turnover.

8:36 8:22 8:38 8:26 8:28 8:21 7:12

Pace

18%

57%

25%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:11	2:11	8:44	168 164-172	3/14
0.50	4:50	2:39 +17	10:35	166 118-174	15/3
0.75	7:01	2:11 +10	8:44	168 164-172	5/7
1.00	9:01	2:00	8:00	168 164-170	4/10
1.25	11:00	1:59	7:57	168 164-170	4/12
1.50	13:13	2:13	8:51	166 162-170	13/4
1.75	15:16	2:03	8:13	165 162-168	10/8
2.00	17:23	2:07	8:28	163 158-168	6/15
2.25	19:54	2:31	10:03	163 152-168	11/10
2.50	21:54	2:00	7:59	165 162-168	9/11
2.75	23:57	2:03	8:11	165 160-166	12/10
3.00	26:01	2:05	8:18	165 160-168	19/9
3.25	28:18	2:17 +12	9:08	165 118-170	12/6
3.50	30:35	2:17 +18	9:07	167 118-174	3/17
3.75	32:48	2:14	8:54	166 162-172	18/10
4.00	34:57	2:09	8:35	166 160-168	9/9
4.25	37:05	2:08	8:33	167 162-170	6/12
4.50	39:08	2:03	8:12	166 162-170	9/8
4.75	41:14	2:06	8:23	166 164-168	15/6
5.00	43:26	2:12	8:47	166 164-168	8/14
5.25	45:28	2:02	8:10	167 160-170	5/14
5.50	47:31	2:03	8:12	166 164-170	11/6
5.75	49:34	2:03	8:13	166 164-170	14/4
6.00	51:46	2:12	8:48	166 158-170	8/13
6.25	53:47	2:00	8:01	169 164-172	7/14
6.50	55:50	2:03	8:14	166 164-170	15/7
6.75	57:53	2:03	8:12	166 164-168	14/6
6.88	58:58	1:05	8:27	167 158-170	3/5

Elevation

Asc 111m, Range 25m, Flat prediction 57:09

Elevation Graph

Biggest Climbs (m)	Min/mi
17 2.9%	8:33
15 2.8%	10:05
14 3.2%	9:04
13 2.7%	8:17
12 2.4%	8:15
11 2.1%	8:23
See your biggest climbs

Cadence

166 (174 max) Stride Length: 115cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.5	166	6.9	58:03	8:32
Walk	0.6	118	0	20	26:36
Pause	1.0	-	-	35	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:55	7:42	37.57%	More
800m	3:56	7:55	42.86%	More
1km	5:01	8:04	43.99%	More
Mile	8:10	8:10	46.30%	More
5k	25:59	8:22	49.46%	More
5 miles	42:32	8:30	49.53%	More
10k	52:44	8:29	50.06%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:31	7:31	50.33
5km	25:00	8:03	51.40
5M	41:23	8:17	50.91
10km	52:07	8:23	50.66
10M	1:26:17	8:38	50.71
Half	1:54:53	8:46	50.07
20M	2:59:54	9:00	50.67
Mara	3:59:32	9:09	50.75

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