Thu 18th Mar 2021 at 4:00pm by simonkissam

Run > Steady-State

  • Time
    47:16
  • Miles
    7.00
  • Min/mi
    6:45
  • Pacing
    45%
  • WAVA
    63.44
  • Stride(cm)
    132
  • Cals
    704
  • Cadence
    180
  • Asc(m)
    237
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 7:35(7:35/m) 102cal 7.92/8.43mph
2) 1m - 7:10(7:10/m) 100cal 8.37/9.62mph
3) 1m - 5:58(5:58/m) 99cal 10.07/10.83mph
4) 1m - 5:58(5:58/m) 100cal 10.04/10.87mph
5) 1m - 5:49(5:49/m) 100cal 10.3/10.6mph
6) 1m - 7:27(7:27/m) 101cal 8.05/9.87mph
7) 1m - 7:17(7:17/m) 102cal 8.23/8.7mph
8) 0m - 2(6:11/m) 9.72/8.62mph

2 miles easy, 3 miles steady in 17:45, 2 miles easy. Well, this wasn't great. Warmed up with people doing actual workout and area behind hip on glute that I kinda forgot was tight yesterday was tight which wasn't great. Felt like I've had tightness there before but never this bad. Thought about just calling it there but decided not to, but instead of doing like an 8-9 mile run that kinda progressed down to ss the last couple miles just decided to do 3 miles out and back on 43 to stay near campus. Steady state went alright, averaged 5:55 pace which isn't terrible given first workoutish thing in almost 3 weeks, but achilles did feel a little peeved and what is likely the piriformis didn't get better. Dicked around to get another couple miles for cooldown and piriformis didn't get worse but also not really better ugh. Will probably take tomorrow off and just focus on recovery + strength and hopefully that'll be enough to kick it but we'll see. Also super rainy on this and the nips chafed decently bad.
7:35 7:10 5:58 5:58 5:49 7:27 7:17 2

Pace

2% 4% 44% 23% 27%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.25 1:58 1:58 7:51 183 118-192 7/8
0.50 3:48 1:50 7:21 183 178-188 6/9
0.75 5:44 1:56 7:43 182 176-186 11/5
1.00 7:35 1:51 7:23 181 178-184 9/9
1.25 9:26 1:51 7:25 179 174-184 6/9
1.50 11:15 1:49 7:17 178 174-184 10/6
1.75 14:55 3:40 +1:54 14:38 175 102-184 7/12
2.00 18:30 3:35 +1:52 14:21 180 176-186 11/5
2.25 20:01 1:31 6:03 185 182-188 8/13
2.50 21:26 1:25 5:40 184 182-186 9/5
2.75 22:57 1:32 6:06 183 182-186 9/5
3.00 24:28 1:30 6:02 183 180-186 13/5
3.25 25:59 1:31 6:04 183 182-186 9/9
3.50 27:29 1:30 6:01 184 182-186 9/6
3.75 28:55 1:26 5:46 185 182-188 10/11
4.00 30:26 1:31 6:03 183 180-186 10/13
4.25 31:54 1:28 5:54 183 180-188 9/11
4.50 33:22 1:28 5:51 184 182-186 4/11
4.75 34:48 1:26 5:44 184 182-188 7/9
5.00 36:16 1:27 5:49 184 182-186 7/8
5.25 38:05 1:49 7:17 174 172-182 5/8
5.50 39:58 1:54 7:35 176 172-178 6/13
5.75 41:49 1:51 7:24 179 174-182 12/7
6.00 43:43 1:53 7:33 181 172-184 11/9
6.25 45:32 1:49 7:16 178 172-180 9/6
6.50 47:22 1:50 7:20 176 172-178 9/3
6.75 49:14 1:53 7:30 174 170-178 5/9
7.00 51:00 1:46 7:02 174 172-176 7/7
7.00 51:02 2 7:11 174 174-174 0/0

Elevation

Asc 237m, Range 31m, Flat prediction 44:01
Elevation Graph
Biggest Climbs (m) Min/mi
16 2.8% 7:34
12 1.5% 6:03
12 2.3% 7:27
12 2.8% 7:42
11 2.0% 12:29
See your biggest climbs

Cadence

180 (192 max) Stride Length: 132cm Run: 99.7% Walk: 0.3%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:24 5:38 51.53% More
800m 2:52 5:46 59.30% More
1km 3:36 5:47 61.67% More
Mile 5:48 5:48 65.20% More
5k 18:30 5:57 69.44% More
5 miles 32:28 6:30 64.90% More
10k 45:00 7:15 58.67% More

Predictions

Dist Time Per Mile WAVA
1M 6:00 6:00 63.06
5km 19:59 6:26 64.30
5M 33:05 6:37 63.68
10km 41:40 6:42 63.36
10M 1:08:59 6:54 63.42
Half 1:31:51 7:01 62.63
20M 2:23:50 7:12 63.38
Mara 3:11:30 7:19 63.48
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