-
Time
56:55
-
Miles
8.01
-
Min/mi
7:06
-
Pacing
26%
-
WAVA
60.77
-
Stride(cm)
130
-
Cals
804
-
Cadence
174
-
Asc(m)
89
-
Hillscore
9
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:44(7:44/m) 102cal 7.76/8.31mph
2) 1m - 7:15(7:15/m) 100cal 8.27/9.27mph
3) 1m - 6:59(6:59/m) 101cal 8.59/9.62mph
4) 1m - 6:50(6:50/m) 102cal 8.79/9.35mph
5) 1m - 6:59(6:59/m) 101cal 8.58/8.95mph
6) 1m - 7:01(7:01/m) 102cal 8.55/9.2mph
7) 1m - 7:07(7:07/m) 100cal 8.43/8.95mph
8) 1m - 6:55(6:55/m) 95cal 8.68/9.56mph
9) 0.01m - 5(8:41/m) 1cal 6.92/8.83mph
Easy blair after team meeting which revealed long runs will now be happening at 8 instead of 9:30, yippee. Talked about it with hamza and aidan and team culture shift that coaches are trying to (and successfully) brining about to wxc. Idk, I guess they kinda convinced me that it's whatever bc new folks joining the team will be doing so with that being the culture, but I still don't really see it as something I am a fan of. Like it just sucks that a team as good as us is becoming just a hardo running team, which given that we're D3 is kinda bs imo. Also just like I don't care that much about running, I want to run fast, but like it's not all that I care about, and I really do think the culture of the team will suffer as a result. Anyway, felt pretty good on this at least, and psoas was better than has been, took maybe 5 miles before I started feeling it. It also was a pretty afternoon.
7:44 7:15 6:59 6:50 6:59 7:01 7:07 6:55 5
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.25 |
2:03 |
2:03 |
8:13 |
173 170-176 |
10/4 |
| 0.50 |
3:58 |
1:55 |
7:38 |
175 170-188 |
5/9 |
| 0.75 |
5:55 |
1:57 |
7:47 |
173 170-176 |
8/4 |
| 1.00 |
7:44 |
1:49 |
7:17 |
176 172-178 |
9/8 |
| 1.25 |
9:37 |
1:53 |
7:32 |
177 174-180 |
12/6 |
| 1.50 |
11:29 |
1:52 |
7:27 |
176 172-180 |
9/8 |
| 1.75 |
13:15 |
1:46 |
7:05 |
178 176-180 |
13/11 |
| 2.00 |
16:49 |
3:35 +1:51
|
14:19 |
175 118-182 |
11/8 |
| 2.25 |
18:42 |
1:53 |
7:32 |
174 118-184 |
18/4 |
| 2.50 |
20:26 |
1:43 |
6:53 |
177 170-182 |
27/5 |
| 2.75 |
24:36 |
4:10 +2:29
|
16:41 |
172 126-180 |
22/11 |
| 3.00 |
26:17 |
1:42 |
6:46 |
176 172-180 |
0/21 |
| 3.25 |
28:01 |
1:43 |
6:52 |
177 174-180 |
7/7 |
| 3.50 |
29:44 |
1:44 |
6:55 |
176 172-180 |
9/9 |
| 3.75 |
31:24 |
1:40 |
6:39 |
175 170-178 |
8/9 |
| 4.00 |
33:07 |
1:43 |
6:53 |
174 170-180 |
1/26 |
| 4.25 |
34:54 |
1:47 |
7:07 |
173 170-178 |
0/24 |
| 4.50 |
36:36 |
1:43 |
6:51 |
174 170-176 |
4/6 |
| 4.75 |
38:24 |
1:47 |
7:10 |
174 170-176 |
10/8 |
| 5.00 |
40:06 |
1:43 |
6:50 |
175 172-178 |
9/5 |
| 5.25 |
41:47 |
1:40 |
6:40 |
175 170-178 |
6/14 |
| 5.50 |
43:36 |
1:49 |
7:18 |
174 170-176 |
8/8 |
| 5.75 |
45:43 |
2:07 +21
|
8:28 |
172 122-182 |
9/5 |
| 6.00 |
47:28 |
1:45 |
7:01 |
173 170-176 |
3/7 |
| 6.25 |
49:11 |
1:43 |
6:52 |
171 170-174 |
1/10 |
| 6.50 |
50:56 |
1:45 |
6:58 |
172 166-176 |
4/6 |
| 6.75 |
52:44 |
1:48 |
7:13 |
172 168-176 |
5/6 |
| 7.00 |
54:35 |
1:51 |
7:25 |
169 164-174 |
4/4 |
| 7.25 |
59:20 |
4:44 +2:52
|
18:58 |
174 118-182 |
15/5 |
| 7.50 |
1:01:01 |
1:42 |
6:47 |
177 174-182 |
18/4 |
| 7.75 |
1:02:42 |
1:41 |
6:43 |
176 172-180 |
10/6 |
| 8.00 |
1:04:22 |
1:40 |
6:40 |
172 170-174 |
1/10 |
| 8.01 |
1:04:27 |
5 |
9:00 |
173 172-174 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
87.8 |
174 |
8 |
56:14 |
7:26 |
| Walk |
7.9 |
120 |
0.1 |
5:21 |
1:32:47 |
| Pause |
4.3 |
- |
- |
2:52 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:35 |
6:23 |
45.44% |
More |
| 800m |
3:16 |
6:34 |
52.00% |
More |
| 1km |
4:05 |
6:35 |
54.24% |
More |
| Mile |
6:46 |
6:46 |
55.97% |
More |
| 5k |
21:47 |
7:01 |
58.99% |
More |
| 5 miles |
37:43 |
7:33 |
55.86% |
More |
| 10k |
48:24 |
7:47 |
54.55% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:16 |
6:16 |
60.37 |
| 5km |
20:51 |
6:43 |
61.63 |
| 5M |
34:32 |
6:54 |
61.00 |
| 10km |
43:29 |
7:00 |
60.71 |
| 10M |
1:12:01 |
7:12 |
60.75 |
| Half |
1:35:52 |
7:19 |
60.01 |
| 20M |
2:30:08 |
7:30 |
60.72 |
| Mara |
3:19:53 |
7:38 |
60.81 |
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