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Mon 30th Dec 2024 at 5:37pm by simonkissam

Run > Easy
  • Time
    24:15
  • Miles
    3.11
  • Min/mi
    7:48
  • Pacing
    85.3%
  • WAVA
    53.10
  • Stride(cm)
    121
  • Cals
    456
  • Cadence
    171
  • Asc(m)
    38
  • Surface
    Road

Notes & Comments

1) 1mi - 8:13(8:13/mi) 145cal 7.3/8.93mph
2) 1mi - 7:38(7:38/mi) 146cal 7.85/8.83mph
3) 1mi - 7:34(7:34/mi) 149cal 7.93/9.08mph
4) 0.11mi - 50(7:26/mi) 16cal 8.08/8.14mph

Okay so walked around a bunch thursday/friday and foot hurt so was not running which was making me sad. But sitting on train all day saturday was good for it I think, as was time generally. And being on feet all day yesterday + today was not as bad for it as I would've guessed. Still wasn't feeling 100%, but I kinda just wanted to the endorphins and mental satisfaction of going for a run, so I decided I'd head out for a little 3 miler, and so I did this and it was nice and good and felt foot a little but not too bad and never got worse. I'd give an 85%. Also it was warm (like 50) bc fucking climate change, but hamstrings felt fine so think I do just need to be doing more thorough warmups in the cold. Anyway, only ran 20 miles last week but hopefully can hit 30 this week.
8:13 7:38 7:34 50

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.13 59 59 7:54 169 122-178 2/6
0.25 2:03 1:04 8:34 172 170-176 1/8
0.38 3:10 1:06 8:48 171 166-176 4/4
0.50 4:11 1:01 8:12 170 166-172 6/1
0.63 5:15 1:04 8:29 169 160-172 3/2
0.75 6:16 1:02 8:14 170 162-172 5/1
0.88 7:14 57 7:38 170 164-174 2/2
1.00 8:12 59 7:49 171 170-176 3/6
1.13 9:16 1:03 8:28 170 168-172 0/3
1.25 10:26 1:10 +11 9:19 169 118-188 1/4
1.38 11:19 53 7:05 172 170-174 2/6
1.50 12:38 1:19 +21 10:32 172 168-174 6/2
1.63 13:35 57 7:37 173 168-176 5/2
1.75 14:32 57 7:40 172 170-174 3/3
1.88 15:27 55 7:17 172 170-174 3/1
2.00 16:23 56 7:27 171 168-174 0/8
2.13 17:22 59 7:52 171 168-174 3/3
2.25 18:18 56 7:26 170 166-174 5/1
2.38 19:18 1:01 8:08 169 164-174 5/2
2.50 20:32 1:13 +16 9:45 168 118-180 6/2
2.63 21:31 1:00 7:57 175 172-180 5/4
2.75 22:24 52 7:00 172 170-176 1/5
2.88 23:19 55 7:21 172 168-174 1/3
3.00 24:13 54 7:10 170 168-172 1/2
3.11 25:03 50 7:32 169 164-172 3/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Cadence Distribution

    171 avge / 188 max Stride Length: 121cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 96.1 171 3.1 24:02 7:59
    Walk 1.5 119 0 24 16:50
    Pause 2.4 - - 37 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:42 6:52 42.14% More
    800m 3:37 7:16 46.67% More
    1km 4:33 7:19 48.45% More
    Mile 7:47 7:47 48.63% More
    5k 24:57 8:02 51.51% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:17 7:17 51.95
    5km 24:13 7:48 53.06
    5M 40:07 8:01 52.51
    10km 50:30 8:08 52.28
    10M 1:23:38 8:22 52.31
    Half 1:51:21 8:30 51.66
    20M 2:54:22 8:43 52.28
    Mara 3:52:10 8:52 52.36
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