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Fri 10th May 2024 at 7:53am by simonkissam

Run > Tempo

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Time
47:31
Miles
6.85
Min/mi
6:56
Pacing
26.4%
WAVA
61.68
Stride(cm)
134
Cals
1012
Cadence
173
Asc(m)
51
Hillscore
2
Surface
Road

Notes & Comments

1) 1.92mi - 15:00(7:49/mi) 279cal 7.67/9.43mph
2) 0.89mi - 5:00(5:36/mi) 128cal 10.72/11.96mph
3) 0.16mi - 1:15(7:39/mi) 24cal 7.84/10.21mph
4) 0.89mi - 5:00(5:38/mi) 137cal 10.64/12.31mph
5) 0.16mi - 1:16(7:59/mi) 22cal 7.51/10.42mph
6) 0.9mi - 5:00(5:32/mi) 136cal 10.83/12.23mph
7) 1.93mi - 15:00(7:46/mi) 286cal 7.73/9.58mph

15min up. 3x5min @ tempo w 75s rest. 15min down. Woke up feeling very tired and scrolled on phone for 20min before finally mustering up the courage to get out of bed. And then legs felt pretty tired on the warmup, so not a huge surprise this little workout was a rough one, but still yikes. 5:30s for tempo in only 5min intervals with 75s jog rest in between. That is not too good. Felt like shit too. Good news is it doesn't really matter, hopefully legs will be back to feeling good by tuesday for last little tuneup before my mile, but I know I am aerobically fit so lack of running particularly quick today does not worry me on that front. 1 week until end of my spring racing season!

15:00 5:00 1:15 5:00 1:16 5:00 15:00

Pace

12%

32%

12%

32%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:14	2:14	8:55	173 168-178	8/5
0.50	4:15	2:02	8:06	172 168-174	7/9
0.75	6:05	1:50	7:18	171 170-174	1/6
1.00	8:06	2:01 +20	8:04	169 116-178	2/10
1.25	11:13	3:07 +1:16	12:27	170 118-190	4/5
1.50	13:11	1:59	7:54	169 166-170	7/13
1.75	15:08	1:57	7:46	168 164-170	5/8
2.00	20:28	5:20 +3:23	21:21	169 118-184	8/7
2.25	21:51	1:23	5:31	181 178-184	10/10
2.50	23:12	1:21	5:25	183 178-186	13/13
2.75	24:38	1:26	5:43	181 178-186	16/11
3.00	26:20	1:43	6:52	171 164-186	11/11
3.25	27:42	1:22	5:26	181 178-186	11/11
3.50	29:07	1:25	5:39	182 178-184	10/11
3.75	30:32	1:25	5:39	180 178-182	18/19
4.00	32:21	1:49	7:17	171 162-182	8/9
4.25	33:50	1:29	5:56	177 164-186	22/20
4.50	35:11	1:21	5:26	181 176-184	15/19
4.75	36:34	1:23	5:31	181 178-184	11/11
5.00	38:08	1:34	6:18	177 164-186	5/6
5.25	40:09	2:01	8:04	167 164-170	5/4
5.50	42:04	1:55	7:39	168 166-170	12/2
5.75	44:20	2:16 +15	9:04	167 118-184	5/7
6.00	47:07	2:47 +51	11:08	168 118-174	6/4
6.25	49:03	1:56	7:43	171 168-178	8/0
6.50	51:12	2:09 +10	8:37	171 164-174	6/3
6.75	53:01	1:48	7:13	172 166-176	5/5
6.85	53:49	48 +2	7:42	171 160-172	1/2

Elevation

Asc 51m, Range 26m, Flat prediction 46:35

Elevation Graph

Biggest Climbs (m)	Min/mi
13 1.7%	8:19
11 4.7%	8:31
See your biggest climbs

Cadence

173 (190 max) Stride Length: 134cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.7	173	6.8	47:03	7:47
Walk	1.2	118	0	44	19:48
Still	0.1	-	-	2	-
Pause	10.0	-	-	6:00	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:18	5:13	55.48%	More
800m	2:41	5:24	62.82%	More
1km	3:22	5:26	65.30%	More
Mile	5:44	5:44	65.90%	More
5k	18:19	5:54	70.14%	More
5 miles	37:43	7:33	55.86%	More
10k	48:27	7:48	54.49%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:11	6:11	61.19
5km	20:33	6:37	62.53
5M	34:02	6:48	61.90
10km	42:51	6:54	61.61
10M	1:10:58	7:06	61.65
Half	1:34:29	7:13	60.89
20M	2:27:57	7:24	61.62
Mara	3:16:59	7:31	61.71

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