Sat 3rd Apr 2021 at 9:00am by simonkissam

Run > Medium Long Run

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Time
1:15:00
Miles
10.12
Min/mi
7:25
Pacing
37%
WAVA
59.09
Stride(cm)
120
Cals
1012
Cadence
181
Asc(m)
215
Hillscore
24
Surface
Road

Notes & Comments

Split Summary
===
1) 2.01m - 15:30(7:43/m) 204cal 7.77/8.75mph
2) 1m - 8:32(8:32/m) 102cal 7.03/8.93mph
3) 1m - 8:01(8:01/m) 99cal 7.48/9.37mph
4) 1m - 7:44(7:44/m) 96cal 7.76/8.54mph
5) 1m - 7:01(7:01/m) 98cal 8.55/9.12mph
6) 1m - 6:40(6:40/m) 101cal 8.99/10.4mph
7) 1m - 6:51(6:51/m) 100cal 8.75/9.46mph
8) 1m - 6:53(6:53/m) 100cal 8.72/9.04mph
9) 1m - 7:00(7:00/m) 100cal 8.57/9.37mph
10) 0.11m - 47(6:57/m) 12cal 8.63/9.39mph

4 moderate strides after, really need to get back into regularly doing strides. Should've biked yesterday but would've have to go before 4:30 and I was just lying in bed and then around 5 when I finally would have I couldn't. Anyway, oh well. Run this morning was pretty nice, whole men's team went out mt hope/deer ridge which was fun, did the stupid little stairway trail which was interesting. Cold but kinda sunny morning so nice views. Then was planning on just going down hopper by myself and maybe trying to progress but Sam Gilman's been a little sick so he also ran down hopper and we just reminisced about the high school (/early college for him) glory days. Hip still kind of tight, idk, but doesn't really bother me that much so kinda eh about it. Left peroneal tendon / foot actually didn't really bother at all tho which was good. Only 33 miles on the week but today was the longest I've ran in 5 weeks since before the achilles started bugging me.

15:30 8:32 8:01 7:44 7:01 6:40 6:51 6:53 7:00 47

Pace

16%

41%

34%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:04	4:04	8:09	184 118-198	13/13
1.00	8:00	3:56	7:52	183 178-188	16/10
1.50	11:50	3:50	7:39	183 174-188	15/8
2.00	15:26	3:36	7:13	184 180-188	18/5
2.50	21:47	6:21 +2:39	12:42	183 120-194	16/10
3.00	29:11	7:24 +2:34	14:48	173 82-192	55/24
3.50	33:03	3:52	7:44	180 172-190	47/3
4.00	37:22	4:19 +10	8:38	181 118-190	29/6
4.50	43:18	5:56 +1:49	11:51	182 168-188	53/4
5.00	46:56	3:38	7:17	183 180-188	33/20
5.50	50:48	3:52 +16	7:44	178 168-184	19/26
6.00	54:12	3:24	6:49	182 180-186	10/59
6.50	57:27	3:15	6:29	183 180-186	3/48
7.00	1:00:53	3:26	6:52	183 180-186	11/40
7.50	1:04:19	3:26	6:53	183 180-186	11/34
8.00	1:07:44	3:24	6:49	182 178-188	16/24
8.50	1:11:07	3:23	6:46	182 178-186	18/30
9.00	1:14:37	3:30	7:00	182 178-186	24/29
9.50	1:18:06	3:29	6:59	182 180-186	27/37
10.00	1:21:37	3:31	7:02	180 174-186	27/25
10.12	1:22:28	51	7:00	175 172-178	5/3

Elevation

Asc 215m, Range 204m, Flat prediction 1:02:44

Elevation Graph

Biggest Climbs (m)	Min/mi
162 6.1%	9:50
47 2.1%	9:53
20 5.2%	7:42
12 1.4%	7:45
See your biggest climbs

Cadence

181 (198 max) Stride Length: 120cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	90.3	182	10.1	1:14:12	7:38
Walk	6.7	104	0.1	5:40	1:41:02
Pause	3.1	-	-	2:36	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:31	6:07	47.43%	More
800m	3:11	6:23	53.45%	More
1km	4:02	6:30	54.86%	More
Mile	6:34	6:34	57.60%	More
5k	21:00	6:45	61.21%	More
5 miles	34:37	6:55	60.86%	More
10k	45:56	7:24	57.47%	More
10 miles	1:21:30	8:09	53.69%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:27	6:27	58.66
5km	21:27	6:54	59.91
5M	35:31	7:06	59.31
10km	44:43	7:12	59.04
10M	1:14:03	7:24	59.08
Half	1:38:36	7:32	58.34
20M	2:34:24	7:43	59.04
Mara	3:25:34	7:51	59.13

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