Sat 9th Jan 2021 at 10:00am by simonkissam
Run > Medium Long Run
-
Time
1:15:00
-
Miles
10.48
-
Min/mi
7:09
-
Pacing
78%
-
WAVA
61.31
-
Stride(cm)
129
-
Cals
1063
-
Cadence
174
-
Asc(m)
249
-
Hillscore
17
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:27(7:27/m) 101cal 8.06/8.7mph
2) 1m - 6:52(6:52/m) 102cal 8.74/9.43mph
3) 1m - 7:12(7:12/m) 102cal 8.34/8.95mph
4) 1m - 6:59(6:59/m) 101cal 8.59/9.1mph
5) 1m - 7:15(7:15/m) 103cal 8.28/9.1mph
6) 1m - 6:45(6:45/m) 99cal 8.9/10.85mph
7) 1m - 7:01(7:01/m) 101cal 8.55/9.1mph
8) 1m - 7:24(7:24/m) 102cal 8.12/8.83mph
9) 1m - 7:08(7:08/m) 102cal 8.42/9.27mph
10) 1m - 7:36(7:36/m) 101cal 7.9/8.79mph
11) 0.48m - 3:24(7:00/m) 49cal 8.57/9.16mph
Decent medium long run. Legs didn't feel great but still went along at a decent effort. Idk how to feel about psoas, it definitely hasn't been getting worse and has been feeling better than it did on wednesday, but idk if it's really getting better either. Day of tmrw should do it some good, but also last night I did a bunch of stretches/exercises for psoas I found on youtube and was really hoping that would loosen it up and it didn't. But will keep on them and also really need to just beat the shit out of my left glute so it's sore and will have to be activated since I think that kinda worked last may/june when I first had the psoas issues.
7:27 6:52 7:12 6:59 7:15 6:45 7:01 7:24 7:08 7:36 3:24
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.50 |
3:39 |
3:39 |
7:18 |
179 118-188 |
5/1 |
| 1.00 |
7:47 |
4:08 +20
|
8:16 |
175 118-188 |
22/0 |
| 1.50 |
11:15 |
3:28 |
6:56 |
176 174-180 |
9/5 |
| 2.00 |
14:39 |
3:24 |
6:47 |
176 172-180 |
0/28 |
| 2.50 |
18:11 |
3:32 |
7:04 |
174 172-180 |
15/11 |
| 3.00 |
21:50 |
3:40 |
7:20 |
174 172-178 |
29/6 |
| 3.50 |
25:24 |
3:34 |
7:08 |
173 172-178 |
4/1 |
| 4.00 |
28:49 |
3:25 |
6:51 |
174 172-176 |
0/7 |
| 4.50 |
32:19 |
3:29 |
6:58 |
174 172-178 |
5/17 |
| 5.00 |
37:13 |
4:54 +1:09
|
9:48 |
174 172-180 |
44/26 |
| 5.50 |
40:42 |
3:30 |
6:59 |
175 170-182 |
1/10 |
| 6.00 |
44:26 |
3:43 +28
|
7:27 |
177 172-196 |
1/26 |
| 6.50 |
47:54 |
3:29 |
6:57 |
174 162-186 |
2/15 |
| 7.00 |
51:27 |
3:33 |
7:05 |
173 172-180 |
2/2 |
| 7.50 |
55:10 |
3:43 |
7:27 |
173 170-174 |
23/21 |
| 8.00 |
58:50 |
3:40 |
7:21 |
173 172-178 |
18/5 |
| 8.50 |
1:02:26 |
3:35 |
7:11 |
173 172-176 |
15/8 |
| 9.00 |
1:05:58 |
3:32 |
7:05 |
174 172-178 |
3/34 |
| 9.50 |
1:09:44 |
3:46 |
7:32 |
175 172-180 |
18/10 |
| 10.00 |
1:13:34 |
3:50 |
7:40 |
174 172-178 |
23/3 |
| 10.48 |
1:17:01 |
3:27 +3
|
7:08 |
173 172-178 |
2/5 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
40 13.1% |
7:47
|
|
36 2.4% |
7:51
|
|
33 6.0% |
8:09
|
|
27 3.3% |
7:21
|
|
20 2.6% |
7:33
|
|
14 1.4% |
7:08
|
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
97.3 |
174 |
10.5 |
1:14:55 |
7:21 |
| Walk |
0.2 |
120 |
0 |
9 |
7:14 |
| Pause |
2.5 |
- |
- |
1:57 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:33 |
6:13 |
46.62% |
More |
| 800m |
3:20 |
6:43 |
50.82% |
More |
| 1km |
4:11 |
6:44 |
53.02% |
More |
| Mile |
6:49 |
6:49 |
55.57% |
More |
| 5k |
21:45 |
7:00 |
59.07% |
More |
| 5 miles |
36:36 |
7:19 |
57.56% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:13 |
6:13 |
60.86 |
| 5km |
20:40 |
6:39 |
62.18 |
| 5M |
34:14 |
6:51 |
61.54 |
| 10km |
43:06 |
6:56 |
61.25 |
| 10M |
1:11:22 |
7:08 |
61.30 |
| Half |
1:35:01 |
7:15 |
60.54 |
| 20M |
2:28:47 |
7:26 |
61.27 |
| Mara |
3:18:06 |
7:34 |
61.36 |
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