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Sun 16th Mar 2025 at 6:10pm by simonkissam

Run > Recovery Run
  • Time
    24:30
  • Miles
    3.00
  • Min/mi
    8:10
  • Pacing
    72.2%
  • WAVA
    50.48
  • Stride(cm)
    116
  • Cals
    445
  • Cadence
    170
  • Asc(m)
    47
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

1) 1mi - 8:19(8:19/mi) 146cal 7.21/7.89mph
2) 1mi - 8:08(8:08/mi) 153cal 7.37/7.91mph
3) 1mi - 8:00(8:00/mi) 146cal 7.49/9.04mph
4) 0mi - 2(7:59/mi) 7.51/6.53mph

Yeah got out for my little run after work. Felt pretty crummy, not too surprising though. Yeah. Not much else to report. 48 miles on the week, not a ton but highest in 3 weeks so y'know. Race in there too, pretty good one. Hopefully am about to get a real quality 5 weeks of training in, but we shall see.
8:19 8:08 8:00 2

Pace

10% 41% 46% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:13 1:13 9:44 171 118-180 6/6
0.25 2:10 57 7:35 174 170-178 4/9
0.38 3:13 1:03 8:23 172 170-176 3/7
0.50 4:13 1:00 7:59 171 170-174 2/5
0.63 5:14 1:02 8:13 171 170-172 9/2
0.75 6:15 1:01 8:09 172 170-174 3/4
0.88 7:12 57 7:37 170 170-172 2/5
1.00 8:19 1:06 8:50 170 168-172 3/3
1.13 9:16 57 7:36 170 166-172 2/9
1.25 10:21 1:05 8:38 170 166-172 3/4
1.38 11:20 1:00 7:59 169 166-170 7/2
1.50 12:22 1:01 8:11 170 168-172 6/3
1.63 13:25 1:03 8:26 169 166-170 7/2
1.75 14:26 1:01 8:06 169 166-170 7/5
1.88 15:27 1:01 8:10 170 166-172 4/4
2.00 16:27 1:00 8:01 169 166-170 4/2
2.13 17:31 1:04 8:29 169 166-172 2/4
2.25 18:34 1:03 8:24 170 166-172 6/3
2.38 19:28 54 7:15 171 170-174 2/6
2.50 20:28 1:00 8:03 170 166-172 4/8
2.63 21:26 58 7:44 169 162-170 3/6
2.75 23:27 2:00 +1:03 16:03 168 118-188 5/6
2.88 24:28 1:01 8:11 172 170-182 6/0
3.00 25:30 1:02 8:18 169 164-172 7/1
3.00 25:32 2 8:10 164 164-164 0/0

Elevation

Asc 47m, Range 18m, Flat prediction 24:29
Elevation Graph
Biggest Climbs (m) Min/mi
11 2.7% 8:11
11 3.5% 8:13
See your biggest climbs

Cadence

170 (188 max) Stride Length: 116cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 95.3 170 3 24:20 8:09
Walk 4.7 118 0 1:12 1:16:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:48 7:14 40.01% More
800m 3:50 7:43 43.90% More
1km 4:56 7:57 45.05% More
Mile 8:01 8:01 48.25% More

Predictions

Dist Time Per Mile WAVA
1M 7:39 7:39 50.54
5km 25:26 8:11 50.39
5M 42:06 8:25 50.04
10km 53:01 8:32 49.80
10M 1:27:47 8:47 49.27
Half 1:56:53 8:55 48.77
20M 3:03:01 9:09 49.03
Mara 4:03:41 9:18 49.45
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