Mon 11th Jan 2021 at 9:00am by simonkissam

Run > General

  • Time
    56:23
  • Miles
    8.15
  • Min/mi
    6:55
  • Pacing
    48%
  • WAVA
    62.50
  • Stride(cm)
    133
  • Cals
    817
  • Cadence
    176
  • Asc(m)
    154
  • Hillscore
    11
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 7:12(7:12/m) 99cal 8.34/8.93mph
2) 1m - 6:58(6:58/m) 101cal 8.61/9.58mph
3) 1m - 7:04(7:04/m) 100cal 8.49/9.37mph
4) 1m - 7:01(7:01/m) 101cal 8.55/8.89mph
5) 1m - 7:01(7:01/m) 101cal 8.55/9.02mph
6) 1m - 6:42(6:42/m) 101cal 8.97/9.54mph
7) 1m - 6:36(6:36/m) 99cal 9.09/9.79mph
8) 1m - 6:45(6:45/m) 101cal 8.89/9.41mph
9) 0.15m - 1:05(7:06/m) 14cal 8.45/8.37mph

Met up with Wondu again for a cruise, bit faster than last week but fine given how easy yesterday was. Psoas was noticeably better than Saturday which was good, still tight but not bothersome all the time. Hopefully can keep that trend up with lot's of stretching & most importantly strengthening that left glute. Isn't the worst thing for me to be doing a bunch of moderate runs tho, probably better for fitness to be doing polarized training but will keep me in decent shape.
7:12 6:58 7:04 7:01 7:01 6:42 6:36 6:45 1:05

Pace

5% 2% 34% 59% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.25 4:16 4:16 +2:19 17:02 178 118-190 2/3
0.50 5:59 1:44 6:55 180 176-184 2/28
0.75 7:44 1:45 6:58 178 174-182 6/13
1.00 9:31 1:47 7:09 177 168-182 7/6
1.25 11:13 1:42 6:48 176 172-180 1/3
1.50 12:58 1:45 7:01 175 168-180 2/1
1.75 14:43 1:45 6:59 175 172-178 1/1
2.00 16:29 1:46 7:04 174 172-176 7/0
2.25 18:15 1:46 7:04 174 168-176 5/0
2.50 20:05 1:50 7:20 174 172-176 15/0
2.75 21:59 1:54 +9 7:35 175 172-184 6/2
3.00 23:42 1:43 6:53 175 172-178 2/2
3.25 25:32 1:50 7:18 174 172-178 17/0
3.50 27:16 1:44 6:57 175 172-178 2/7
3.75 29:00 1:44 6:57 174 172-176 6/1
4.00 30:43 1:43 6:52 174 172-176 5/0
4.25 32:25 1:42 6:49 174 172-176 4/4
4.50 34:14 1:48 7:13 175 172-178 10/0
4.75 36:01 1:47 7:08 173 170-176 12/0
5.00 37:44 1:44 6:55 175 172-178 8/0
5.25 39:27 1:43 6:52 175 172-182 7/1
5.50 41:08 1:41 6:42 174 172-178 1/6
5.75 43:09 2:01 +24 8:06 176 124-184 2/12
6.00 44:50 1:41 6:42 177 170-182 1/6
6.25 47:47 2:57 +1:25 11:49 177 118-186 0/15
6.50 49:29 1:42 6:47 176 172-180 0/4
6.75 51:38 2:09 +28 8:38 178 170-198 1/22
7.00 53:17 1:39 6:36 178 176-180 6/2
7.25 54:56 1:39 6:34 177 174-180 1/3
7.50 56:39 1:43 6:51 176 170-182 1/2
7.75 58:20 1:41 6:45 175 170-180 1/4
8.00 1:00:17 1:57 +14 7:48 173 118-190 1/1
8.15 1:01:22 1:05 7:12 177 172-182 1/0

Elevation

Asc 154m, Range 97m, Flat prediction 55:10
Elevation Graph
Biggest Climbs (m) Min/mi
52 1.5% 7:09
42 2.2% 7:00
14 2.0% 6:57
See your biggest climbs

Cadence

176 (198 max) Stride Length: 133cm Run: 99.5% Walk: 0.5%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:35 6:21 45.68% More
800m 3:12 6:26 53.08% More
1km 4:04 6:33 54.39% More
Mile 6:40 6:40 56.73% More
5k 21:47 7:01 59.00% More
5 miles 35:08 7:02 59.95% More
10k 44:56 7:14 58.75% More

Predictions

Dist Time Per Mile WAVA
1M 6:06 6:06 62.02
5km 20:17 6:32 63.35
5M 33:36 6:43 62.70
10km 42:18 6:48 62.41
10M 1:10:02 7:00 62.47
Half 1:33:15 7:07 61.69
20M 2:26:01 7:18 62.43
Mara 3:14:25 7:25 62.52
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