Thu 7th Jan 2021 at 3:00pm by simonkissam
Run > General
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Time
1:00:00
-
Miles 8.93
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Min/mi 6:43
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Pacing
85%
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WAVA
64.67
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Stride(cm)
132
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Cals
890
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Cadence
181
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Asc(m)
296
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Hillscore
23
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Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:10(7:10/m) 101cal 8.37/9.58mph
2) 1m - 6:33(6:33/m) 97cal 9.15/10.23mph
3) 1m - 6:45(6:45/m) 104cal 8.88/10.37mph
4) 1m - 6:46(6:46/m) 100cal 8.86/10.06mph
5) 1m - 7:00(7:00/m) 96cal 8.58/9.35mph
6) 1m - 6:24(6:24/m) 99cal 9.37/11.04mph
7) 1m - 6:45(6:45/m) 102cal 8.88/10.42mph
8) 1m - 6:42(6:42/m) 97cal 8.95/10.33mph
9) 0.93m - 5:54(6:20/m) 94cal 9.47/10.73mph
Nice hardish run in the hills. Mostly dirt too, first and last ~8/10 a mile on pavement but otherwise dirt, except middle mileish which kinda just became running on snow which was pretty tiring but oh well. Anyway, left psoas still kinda tight but better than yesterday which is good, hopefully kinda hammering on this won't set it back much. Supposed to be sunny but very cloudy instead Still fun to get out there though.
===
1) 1m - 7:10(7:10/m) 101cal 8.37/9.58mph
2) 1m - 6:33(6:33/m) 97cal 9.15/10.23mph
3) 1m - 6:45(6:45/m) 104cal 8.88/10.37mph
4) 1m - 6:46(6:46/m) 100cal 8.86/10.06mph
5) 1m - 7:00(7:00/m) 96cal 8.58/9.35mph
6) 1m - 6:24(6:24/m) 99cal 9.37/11.04mph
7) 1m - 6:45(6:45/m) 102cal 8.88/10.42mph
8) 1m - 6:42(6:42/m) 97cal 8.95/10.33mph
9) 0.93m - 5:54(6:20/m) 94cal 9.47/10.73mph
Nice hardish run in the hills. Mostly dirt too, first and last ~8/10 a mile on pavement but otherwise dirt, except middle mileish which kinda just became running on snow which was pretty tiring but oh well. Anyway, left psoas still kinda tight but better than yesterday which is good, hopefully kinda hammering on this won't set it back much. Supposed to be sunny but very cloudy instead Still fun to get out there though.
7:10 6:33 6:45 6:46 7:00 6:24 6:45 6:42 5:54
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.25 | 1:55 | 1:55 | 7:40 | 186 118-196 | 19/3 |
0.50 | 3:34 | 1:39 | 6:35 | 188 186-194 | 2/10 |
0.75 | 5:19 | 1:46 | 7:02 | 184 180-188 | 9/1 |
1.00 | 7:10 | 1:51 | 7:22 | 183 180-188 | 7/4 |
1.25 | 8:49 | 1:39 | 6:38 | 182 180-184 | 15/15 |
1.50 | 10:27 | 1:38 | 6:31 | 183 180-186 | 1/12 |
1.75 | 12:10 | 1:43 | 6:52 | 182 178-186 | 5/7 |
2.00 | 13:43 | 1:33 | 6:11 | 183 180-188 | 1/19 |
2.25 | 15:27 | 1:44 | 6:55 | 183 180-186 | 17/5 |
2.50 | 17:00 | 1:34 | 6:15 | 183 180-186 | 2/13 |
2.75 | 18:46 | 1:45 | 7:02 | 181 174-186 | 10/5 |
3.00 | 21:01 | 2:15 +32 | 8:59 | 182 178-188 | 9/4 |
3.25 | 22:37 | 1:37 | 6:27 | 183 178-186 | 9/7 |
3.50 | 24:11 | 1:33 | 6:14 | 183 180-186 | 0/16 |
3.75 | 25:50 | 1:39 | 6:36 | 182 180-186 | 5/1 |
4.00 | 27:47 | 1:57 | 7:48 | 179 172-186 | 23/2 |
4.25 | 29:28 | 1:41 | 6:44 | 181 176-186 | 3/7 |
4.50 | 31:18 | 1:50 | 7:22 | 183 180-190 | 4/9 |
4.75 | 33:07 | 1:49 | 7:17 | 179 172-188 | 11/2 |
5.00 | 34:46 | 1:39 | 6:36 | 177 172-182 | 3/10 |
5.25 | 36:30 | 1:43 +12 | 6:54 | 183 178-188 | 0/14 |
5.50 | 38:13 | 1:43 | 6:52 | 180 178-182 | 13/0 |
5.75 | 39:52 | 1:39 | 6:35 | 179 174-182 | 11/6 |
6.00 | 41:23 | 1:31 | 6:05 | 181 178-188 | 4/12 |
6.25 | 42:58 | 1:35 | 6:19 | 179 176-182 | 6/7 |
6.50 | 44:41 | 1:43 | 6:52 | 177 172-184 | 10/4 |
6.75 | 46:13 | 1:33 | 6:11 | 180 176-186 | 4/15 |
7.00 | 48:08 | 1:55 | 7:38 | 178 172-186 | 28/3 |
7.25 | 49:54 | 1:46 | 7:05 | 176 172-182 | 10/5 |
7.50 | 51:35 | 1:41 | 6:43 | 179 176-180 | 12/1 |
7.75 | 53:14 | 1:39 | 6:35 | 176 174-180 | 12/5 |
8.00 | 54:50 | 1:37 | 6:27 | 177 174-184 | 1/9 |
8.25 | 56:28 | 1:38 | 6:32 | 181 178-184 | 5/1 |
8.50 | 57:58 | 1:29 | 5:57 | 182 178-188 | 8/8 |
8.75 | 59:32 | 1:34 | 6:17 | 180 174-192 | 1/20 |
8.93 | 1:00:44 | 1:12 | 6:41 | 182 178-188 | 9/6 |
Elevation
Asc 296m,
Range 55m, Flat prediction 57:59
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
38 6.2% | 7:31 |
28 5.2% | 7:35 |
25 3.6% | 6:45 |
20 6.9% | 7:49 |
18 4.8% | 7:31 |
18 4.5% | 7:05 |
See your biggest climbs |
Cadence
181 (196 max)
Stride Length: 132cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 98.6 | 181 | 8.9 | 59:53 | 6:48 |
Walk | 0.2 | 118 | 0 | 7 | 8:21 |
Pause | 1.2 | - | - | 44 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:54 | 5:54 | 64.12 |
5km | 19:36 | 6:19 | 65.56 |
5M | 32:27 | 6:29 | 64.92 |
10km | 40:51 | 6:34 | 64.63 |
10M | 1:07:39 | 6:46 | 64.67 |
Half | 1:30:04 | 6:53 | 63.87 |
20M | 2:21:02 | 7:03 | 64.64 |
Mara | 3:07:47 | 7:10 | 64.73 |
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