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
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
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
|
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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