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Fri 14th Feb 2025 at 9:59am by simonkissam

Run > Tempo

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Time
1:21:34
Miles
12.01
Min/mi
6:47
Pacing
27.3%
WAVA
64.25
Stride(cm)
134
Cals
1771
Cadence
176
Asc(m)
110
Hillscore
3
Surface
Road

Notes & Comments

1) 1mi - 7:48(7:48/mi) 148cal 7.69/8.35mph
2) 1mi - 7:31(7:31/mi) 148cal 7.98/10.25mph
3) 1mi - 7:18(7:18/mi) 150cal 8.21/13.09mph
4) 1mi - 5:43(5:43/mi) 148cal 10.49/11.17mph
5) 1mi - 5:55(5:55/mi) 149cal 10.15/11.88mph
6) 1mi - 5:46(5:46/mi) 152cal 10.39/11.44mph
7) 1mi - 5:35(5:35/mi) 148cal 10.76/11.37mph
8) 1mi - 5:30(5:30/mi) 153cal 10.91/11.73mph
9) 1mi - 7:47(7:47/mi) 152cal 7.71/11.21mph
10) 1mi - 7:25(7:25/mi) 148cal 8.09/10.5mph
11) 1mi - 7:27(7:27/mi) 130cal 8.05/8.87mph
12) 1mi - 7:46(7:46/mi) 145cal 7.73/9.64mph
13) 0.01mi - 2(5:25/mi) 11.09/8.77mph

3 miles easy, 5 miles at 5:42 average, 4 miles easy. Good long run on the day of the eagles parade. Nice and sunny out, little bit windy but honestly not terrible, coffee and food in stomach. Honestly wasn't feeling great at start of run, and when I stopped to do a couple drills and strides I felt kinda bad and was like 'ughghgm'. But then first mile felt easy peasy, legs felt a little strange, but easy. Second mile started to feel a little more difficult but was still cruising around like 5:40/45 pace but then ofc hit falls bridge and gps went buggo mode (so really that was probably like 5:45 mile) and then third mile felt hard and was slower than first so I was like 'oh nooooooo' and was not having a good time, was contemplating jogging for a bit and then starting up again but thankfully legs managed to rebound and cruised to a 5:35 and then last mile was definitely on my grind a bit but felt strong finishing up. Think I am still in process of callusing myself to discomfort in running, so can actually push myself more than I think I can. 28:28 for 5 miles certainly isn't fast, but it isn't too bad either. Like assuming I can do a little bit of turnover work in next 3 weeks I certainly have the aerobic fitness to at least break 9 in the 3k at the prtc indoor meet, which I definitely would like to do, and maybe I could even get closer to 8:45 but we'll just have to see how fast my fitness comes along. Glad that I do seem to be making good progress. Fastest 5k split in a workout since Sept 17.

7:48 7:31 7:18 5:43 5:55 5:46 5:35 5:30 7:47 7:25 7:27 7:46 2

Pace

10%

31%

15%

37%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	3:55	3:55	7:50	174 118-180	17/28
1.00	7:48	3:53	7:47	174 170-178	18/8
1.50	12:04	4:16 +28	8:31	174 118-198	12/11
2.00	16:03	3:59 +15	7:58	174 170-182	19/13
2.50	19:45	3:42	7:25	172 164-176	15/19
3.00	27:35	7:50 +4:15	15:40	173 170-186	6/35
3.50	30:28	2:52	5:44	185 182-190	10/14
4.00	33:19	2:51	5:42	184 182-188	16/12
4.50	36:11	2:52	5:44	184 182-188	15/18
5.00	39:14	3:03	6:06	184 178-186	22/20
5.50	42:07	2:53	5:46	184 180-188	14/19
6.00	45:00	2:53	5:47	183 180-188	20/22
6.50	47:46	2:46	5:32	184 182-188	26/25
7.00	50:35	2:49	5:38	183 180-186	18/14
7.50	53:21	2:46	5:33	183 180-186	13/14
8.00	56:05	2:44	5:28	183 180-186	8/7
8.50	59:52	3:47	7:35	170 164-186	7/7
9.00	1:05:03	5:11 +1:11	10:22	172 118-178	10/17
9.50	1:08:39	3:36	7:13	174 170-178	17/12
10.00	1:12:39	4:00 +11	7:59	173 124-180	18/12
10.50	1:16:22	3:43	7:26	173 166-180	12/4
11.00	1:20:06	3:44	7:28	171 166-174	14/5
11.50	1:23:55	3:48	7:37	172 166-174	10/15
12.00	1:27:52	3:57	7:55	171 166-174	15/8
12.00	1:27:54	2	6:55	170 170-170	0/0

Elevation

Asc 110m, Range 43m, Flat prediction 1:20:53

Elevation Graph

Biggest Climbs (m)	Min/mi
15 2.1%	7:29
12 3.2%	8:24
See your biggest climbs

Cadence

176 (198 max) Stride Length: 134cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.6	176	12	1:21:01	7:11
Walk	2.0	127	0	1:51	55:32
Still	0.1	-	-	3	-
Pause	5.3	-	-	4:58	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:20	5:20	54.25%	More
800m	2:41	5:25	62.63%	More
1km	3:22	5:26	65.91%	More
Mile	5:29	5:29	70.61%	More
5k	17:28	5:37	73.41%	More
5 miles	28:28	5:42	73.98%	More
10k	38:57	6:16	67.78%	More
10 miles	1:11:46	7:11	60.26%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:51	5:51	66.10
5km	19:27	6:16	65.90
5M	32:13	6:27	65.39
10km	40:34	6:32	65.08
10M	1:07:10	6:43	64.39
Half	1:29:26	6:50	63.74
20M	2:20:03	7:00	64.08
Mara	3:06:28	7:07	64.62

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