Wed 24th Apr 2024 at 8:41am by simonkissam
Run > Recovery Run
-
Time
26:15
-
Miles
3.23
-
Min/mi
8:08
-
Pacing
91.9%
-
WAVA
51.01
-
Stride(cm)
117
-
Cals
493
-
Cadence
170
-
Asc(m)
48
-
Hillscore
1
-
Surface
Road
Notes & Comments
1) 1mi - 8:36(8:36/mi) 149cal 6.98/7.53mph
2) 1mi - 7:58(7:58/mi) 155cal 7.54/7.99mph
3) 1mi - 7:51(7:51/mi) 154cal 7.64/8.2mph
4) 0.23mi - 1:50(7:50/mi) 35cal 7.65/7.95mph
Morning double thru the woodlands. Really nice, overcast out but spring is springing in the woodlands. Very green, lots of birds chirping. All good things. Tempo this afternoon.
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:10 |
1:10 |
9:22 |
170 118-178 |
6/5 |
0.25 |
2:17 |
1:07 |
8:53 |
174 172-176 |
3/6 |
0.38 |
3:27 |
1:10 |
9:21 |
173 170-176 |
4/4 |
0.50 |
4:28 |
1:01 |
8:05 |
175 172-182 |
3/8 |
0.63 |
5:34 |
1:06 |
8:49 |
171 170-176 |
3/6 |
0.75 |
6:34 |
1:00 |
7:58 |
170 168-172 |
5/2 |
0.88 |
7:35 |
1:02 |
8:13 |
170 166-172 |
3/2 |
1.00 |
8:36 |
1:01 |
8:07 |
169 166-170 |
5/1 |
1.13 |
9:35 |
59 |
7:49 |
169 168-170 |
5/1 |
1.25 |
10:38 |
1:03 |
8:23 |
169 166-172 |
1/8 |
1.38 |
11:41 |
1:03 |
8:27 |
170 166-172 |
5/6 |
1.50 |
12:37 |
56 |
7:30 |
170 168-174 |
8/14 |
1.63 |
13:37 |
1:00 |
7:57 |
168 166-170 |
2/3 |
1.75 |
14:35 |
58 |
7:48 |
169 168-170 |
6/2 |
1.88 |
15:34 |
58 |
7:48 |
169 168-170 |
6/4 |
2.00 |
16:34 |
1:00 |
8:01 |
167 164-170 |
7/1 |
2.13 |
17:32 |
58 |
7:47 |
168 164-170 |
4/3 |
2.25 |
18:36 |
1:04 |
8:28 |
168 164-170 |
3/7 |
2.38 |
19:35 |
59 |
7:50 |
169 164-172 |
6/7 |
2.50 |
20:32 |
58 |
7:42 |
169 166-170 |
5/12 |
2.63 |
21:34 |
1:02 |
8:15 |
167 164-170 |
4/2 |
2.75 |
22:31 |
57 |
7:36 |
169 166-170 |
5/3 |
2.88 |
23:28 |
56 |
7:32 |
168 166-170 |
8/5 |
3.00 |
24:25 |
58 |
7:41 |
169 166-170 |
5/1 |
3.13 |
25:24 |
59 |
7:50 |
169 166-170 |
7/9 |
3.23 |
26:15 |
51 |
7:53 |
170 166-172 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
169 |
3.2 |
26:11 |
8:07 |
Walk |
0.3 |
118 |
0 |
4 |
9:20 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:52 |
7:30 |
38.64% |
More |
800m |
3:48 |
7:38 |
44.44% |
More |
1km |
4:46 |
7:40 |
46.24% |
More |
Mile |
7:48 |
7:48 |
48.46% |
More |
5k |
25:04 |
8:04 |
51.27% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:34 |
7:34 |
50.00 |
5km |
25:11 |
8:06 |
51.03 |
5M |
41:43 |
8:21 |
50.50 |
10km |
52:31 |
8:27 |
50.27 |
10M |
1:26:58 |
8:42 |
50.31 |
Half |
1:55:48 |
8:50 |
49.68 |
20M |
3:01:20 |
9:04 |
50.27 |
Mara |
4:01:25 |
9:13 |
50.35 |
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