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
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 |
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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