Wed 17th Mar 2021 at 4:00pm by simonkissam

Run > Easy
  • Time
    53:40
  • Miles
    7.24
  • Min/mi
    7:25
  • Pacing
    57%
  • WAVA
    57.93
  • Stride(cm)
    123
  • Cals
    720
  • Cadence
    177
  • Asc(m)
    291
  • Hillscore
    15
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 8:01(8:01/m) 101cal 7.49/7.97mph
2) 1m - 7:35(7:35/m) 103cal 7.92/8.39mph
3) 1m - 7:20(7:20/m) 98cal 8.19/8.39mph
4) 1m - 7:38(7:38/m) 100cal 7.87/8.62mph
5) 1m - 7:32(7:32/m) 99cal 7.97/8.83mph
6) 1m - 7:04(7:05/m) 96cal 8.48/11.54mph
7) 1m - 6:44(6:44/m) 98cal 8.91/13.17mph
8) 0.24m - 1:47(7:20/m) 25cal 8.18/13.17mph

4 barefoot strides after. Fun run with oliver, hamza, and most of the frosh (until scott hill at least and then chris and pat went back on 7). I mean 43 wasn't great but stone hill was super fun to run on and not super warm but high 40s and pretty sunny so just vibes. Stone hill wasn't great but not terrible either. Strides after on turf + hurdle drills were big vibes tho, felt kinda like high school track practice. Wore my new hoka rincons on this, and felt pretty good, got moving on the spring street stride. Think I will use them as workout/long run shoe tho and altras as easy run shoe going forward. Barefoot strides after were also pretty much first strides since december (did strides like once in january) and they were very fun. Achilles was a little tight going on scott hill and then felt it a little bit at times on stone hill too, but honestly it's kinda gotten to that point in an injury where it bugs a little bit and is tight but like probably won't get worse so eh. Felt fine doing barefoot strides so I think steady state in hokas tomorrow on flat should be okay.
8:01 7:35 7:20 7:38 7:32 7:04 6:44 1:47

Pace

6% 18% 55% 17% 3% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:06 2:06 8:22 179 118-186 9/10
0.50 4:08 2:02 8:08 178 174-182 9/7
0.75 6:05 1:57 7:48 177 174-180 8/5
1.00 8:00 1:56 7:44 176 174-180 9/4
1.25 9:56 1:55 7:41 174 172-176 10/3
1.50 11:51 1:55 7:40 174 172-176 5/7
1.75 13:42 1:51 7:24 174 172-176 7/4
2.00 15:35 1:53 7:32 175 170-180 11/2
2.25 17:25 1:51 7:23 175 172-178 9/6
2.50 20:24 2:59 +1:03 11:55 174 134-182 10/5
2.75 22:08 1:44 6:56 178 176-180 14/8
3.00 23:58 1:50 7:20 176 174-178 14/5
3.25 25:49 1:52 7:26 175 174-178 12/8
3.50 27:52 2:03 8:10 178 172-182 27/2
3.75 30:10 2:18 +32 9:12 177 118-182 18/2
4.00 32:08 1:58 7:50 177 172-182 24/2
4.25 33:57 1:49 7:17 173 168-176 8/8
4.50 35:46 1:49 7:17 175 170-178 9/9
4.75 37:36 1:49 7:18 178 172-184 6/15
5.00 39:40 2:04 8:16 176 170-182 15/6
5.25 43:13 3:33 +1:29 14:14 175 170-184 6/12
5.50 45:05 1:52 7:29 180 162-196 10/13
5.75 48:18 3:13 +1:39 12:50 182 118-194 2/26
6.00 50:02 1:44 +11 6:57 182 176-196 4/44
6.25 52:09 2:07 +17 8:27 179 118-184 3/15
6.50 53:51 1:42 6:47 179 174-184 8/11
6.75 55:36 1:45 7:00 178 172-184 6/16
7.00 57:05 1:29 5:55 181 168-200 12/21
7.24 58:52 1:47 7:24 173 168-194 6/7

Elevation

Asc 291m, Range 123m, Flat prediction 46:54
Elevation Graph
Biggest Climbs (m) Min/mi
76 4.8% 8:09
22 1.5% 8:31
14 6.3% 7:28
12 1.4% 7:45
12 1.6% 7:29
12 2.9% 14:18
See your biggest climbs

Cadence

177 (200 max) Stride Length: 123cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 91.0 176 7.2 53:19 7:48
Walk 4.1 123 0 2:33 1:33:54
Pause 4.8 - - 3:00 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:26 5:47 50.17% More
800m 3:11 6:23 53.44% More
1km 3:59 6:25 55.55% More
Mile 6:44 6:44 56.14% More
5k 24:33 7:54 52.34% More
5 miles 39:35 7:55 53.23% More
10k 50:37 8:09 52.16% More

Predictions

Dist Time Per Mile WAVA
1M 6:35 6:35 57.47
5km 21:53 7:03 58.72
5M 36:15 7:15 58.11
10km 45:38 7:21 57.85
10M 1:15:35 7:34 57.88
Half 1:40:37 7:41 57.17
20M 2:37:34 7:53 57.86
Mara 3:29:47 8:00 57.94
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