Thu 2nd Sep 2021 at 11:12am by simonkissam

Run > Medium Long Run
  • Time
    1:08:11
  • Miles
    10.01
  • Min/mi
    6:49
  • Pacing
    71%
  • WAVA
    64.23
  • Stride(cm)
    134
  • Cals
    953
  • Cadence
    177
  • Asc(m)
    198
  • Hillscore
    26
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 7:42(7:42/m) 96cal 7.79/8.45mph
2) 1m - 7:07(7:07/m) 92cal 8.43/8.54mph
3) 1m - 6:31(6:31/m) 95cal 9.21/9.58mph
4) 1m - 6:48(6:48/m) 99cal 8.82/10.27mph
5) 1m - 7:32(7:32/m) 97cal 7.96/10.14mph
6) 1m - 6:14(6:14/m) 97cal 9.64/10.92mph
7) 1m - 6:09(6:09/m) 92cal 9.75/10.4mph
8) 1m - 6:51(6:51/m) 97cal 8.76/9.46mph
9) 1m - 6:32(6:32/m) 91cal 9.17/9.87mph
10) 1m - 6:42(6:42/m) 97cal 8.96/10.12mph
11) 0.01m - 2(5:27/m) 11.01/9.77mph

First official practice of the 2021 cross country season! Good 10 miler out at savoy almost all on gravel roads, little bit on pavement. Started going up quite a steep hill before flipping in the middle. Had a good group of guys going 10ish, and caught some guys who flipped a little earlier than us on the way back (during mile 8) and ran the rest with them which was nice since wasn't hammering as much. That said I did feel pretty good, and miles 6&7 downhill did feel pretty good. Weather was also great, around 60 and sunny tho mostly in the shade, was honestly a little chilly without the shirt, probably would've been ideal singlet weather. As for the psoas, well it did feel pretty good for first couple miles which is better than it has been doing past couple days, but then sorta slowly bothered more. Never got that bad, but was definitely annoying. That said, I do feel like left glute is finally starting to build up some strength, and I am pretty convinced I am going to cross train tmrw, so maybe by saturday with a day off and more strength built up I'll be able to at least run easy with out any sort of discomfort? Let's hope. Fun time having lunch and hanging out with team after.
7:42 7:07 6:31 6:48 7:32 6:14 6:09 6:51 6:32 6:42 2

Pace

4% 5% 27% 48% 16%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.50 4:02 4:02 8:03 178 118-184 18/9
1.00 7:42 3:40 7:20 178 174-184 8/21
1.50 11:22 3:40 7:21 176 172-180 23/12
2.00 15:55 4:33 +1:06 9:05 177 118-188 19/13
2.50 19:03 3:08 6:16 180 172-186 6/36
3.00 22:26 3:23 6:46 179 174-184 28/15
3.50 25:53 3:27 6:54 175 172-178 32/3
4.00 29:24 3:31 +10 7:02 178 168-188 27/9
4.50 33:43 4:19 +51 8:37 179 122-184 45/5
5.00 38:02 4:20 +15 8:39 172 118-182 56/7
5.50 41:11 3:09 6:19 176 172-186 19/66
6.00 44:16 3:04 6:08 177 174-182 5/43
6.50 47:24 3:09 6:17 178 174-184 12/35
7.00 50:25 3:00 6:01 178 174-182 9/39
7.50 53:35 3:11 6:21 177 170-182 16/23
8.00 57:16 3:41 7:21 174 170-178 31/4
8.50 1:00:31 3:15 6:30 176 170-178 14/23
9.00 1:03:48 3:17 6:35 176 172-184 13/25
9.50 1:07:06 3:17 6:35 176 172-182 31/13
10.00 1:10:30 3:24 6:49 175 172-186 10/23
10.01 1:10:33 3 6:41 174 174-174 0/0

Elevation

Asc 198m, Range 174m, Flat prediction 1:05:09
Elevation Graph
Biggest Climbs (m) Min/mi
158 4.6% 7:34
32 2.5% 7:06
25 3.9% 7:15
18 3.3% 6:47
16 2.2% 6:33
11 5.2% 5:50
See your biggest climbs

Cadence

177 (188 max) Stride Length: 134cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 96.5 176 10 1:08:04 6:50
Walk 3.1 118 0 2:14 1:47:59
Pause 0.4 - - 15 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:23 5:35 51.87% More
800m 2:52 5:47 59.10% More
1km 3:41 5:55 60.28% More
Mile 6:03 6:03 62.45% More
5k 19:51 6:23 64.74% More
5 miles 32:27 6:29 64.93% More
10k 42:37 6:51 61.96% More
10 miles 1:10:27 7:03 62.11% More

Predictions

Dist Time Per Mile WAVA
1M 5:56 5:56 63.76
5km 19:44 6:21 65.12
5M 32:40 6:32 64.49
10km 41:08 6:37 64.18
10M 1:08:07 6:49 64.23
Half 1:30:41 6:55 63.44
20M 2:22:00 7:06 64.20
Mara 3:09:04 7:13 64.29
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