Sat 10th Apr 2021 at 9:00am by simonkissam

Run > Medium Long Run

  • Time
    1:24:00
  • Miles
    11.28
  • Min/mi
    7:27
  • Pacing
    18%
  • WAVA
    59.15
  • Stride(cm)
    120
  • Cals
    1130
  • Cadence
    180
  • Asc(m)
    140
  • Hillscore
    13
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 8:00(8:00/m) 100cal 7.5/8.52mph
2) 1m - 7:48(7:48/m) 102cal 7.69/45.38mph
3) 1m - 7:19(7:19/m) 103cal 8.19/8.58mph
4) 1m - 7:59(7:59/m) 102cal 7.52/9.2mph
5) 1m - 7:26(7:26/m) 103cal 8.07/8.93mph
6) 1m - 8:42(8:42/m) 96cal 6.9/8.08mph
7) 1m - 7:26(7:26/m) 97cal 8.08/8.83mph
8) 1m - 6:58(6:58/m) 100cal 8.62/9.37mph
9) 1m - 7:03(7:03/m) 103cal 8.5/9.23mph
10) 1m - 6:32(6:32/m) 99cal 9.17/10.83mph
11) 1m - 6:54(6:54/m) 96cal 8.69/10.77mph
12) 0.28m - 1:53(6:36/m) 29cal 9.09/9.77mph

Interesting long run for today. Started off on the train tracks, saw a train so had to wait for like 5 minutes while it went by, then did wind chimes, hopped briefly back on the tracks before going on route 2. Had a big group up until this point but most were going longer so after turning onto notch road it was just matthew, sam, and I and ran with hem until we hit route 2 again when I did linear by myself. Linear was weird, they were like widening the trail and like flattening so it was like a dirt path instead of a trail. Anyway, stupid long run but whatever kinda fun, tried to pick it up at bit at the end but honestly wasn't feeling too hot. Nice and warm and cloudy and start but sunny by end, went in river after which was kinda fun. Once again longest run since february
8:00 7:48 7:19 7:59 7:26 8:42 7:26 6:58 7:03 6:32 6:54 1:53

Pace

9% 13% 49% 28% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.50 4:21 4:21 +11 8:42 182 118-194 18/16
1.00 8:26 4:05 +15 8:10 178 118-184 14/22
1.50 12:19 3:53 7:45 177 172-182 13/22
2.00 21:24 9:05 +5:11 18:11 181 174-190 18/15
2.50 25:05 3:41 7:23 181 178-184 19/17
3.00 28:44 3:39 7:18 179 176-184 24/22
3.50 32:51 4:06 +5 8:12 178 166-190 21/18
4.00 38:43 5:53 +1:55 11:46 183 172-192 22/18
4.50 42:25 3:42 7:24 181 176-186 16/17
5.00 46:10 3:45 7:29 180 176-184 25/21
5.50 50:49 4:39 +29 9:18 179 174-190 22/10
6.00 55:21 4:32 9:04 176 170-180 44/2
6.50 1:00:42 5:21 +1:26 10:42 181 118-186 51/2
7.00 1:04:13 3:31 7:03 181 178-184 30/14
7.50 1:07:47 3:34 7:08 181 176-188 17/28
8.00 1:11:11 3:24 6:47 181 174-184 13/35
8.50 1:14:41 3:30 7:00 180 174-186 9/54
9.00 1:18:14 3:33 7:07 178 174-184 11/51
9.50 1:21:29 3:15 6:30 178 176-182 18/27
10.00 1:24:47 3:18 6:35 179 174-184 25/27
10.50 1:28:18 3:32 7:03 179 172-186 23/20
11.00 1:31:41 3:23 6:45 181 172-188 31/19
11.28 1:33:34 1:53 6:38 177 172-180 14/7

Elevation

Asc 140m, Range 139m, Flat prediction 1:20:49
Elevation Graph
Biggest Climbs (m) Min/mi
118 5.3% 9:31
14 3.0% 6:55
See your biggest climbs

Cadence

180 (194 max) Stride Length: 120cm Run: 99.7% Walk: 0.3%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:34 6:17 46.20% More
800m 3:12 6:27 52.95% More
1km 4:02 6:29 55.04% More
Mile 6:31 6:31 58.06% More
5k 21:10 6:49 60.69% More
5 miles 34:28 6:54 61.11% More
10k 46:21 7:28 56.96% More
10 miles 1:22:57 8:18 52.74% More

Predictions

Dist Time Per Mile WAVA
1M 6:26 6:26 58.81
5km 21:25 6:54 60.00
5M 35:28 7:06 59.40
10km 44:39 7:11 59.13
10M 1:13:56 7:24 59.17
Half 1:38:26 7:31 58.44
20M 2:34:09 7:42 59.14
Mara 3:25:14 7:50 59.23
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