Sun 12th Sep 2021 at 8:30am by simonkissam

Run > Long Run

  • Time
    1:51:15
  • Miles
    15.18
  • Min/mi
    7:20
  • Pacing
    79%
  • WAVA
    60.96
  • Stride(cm)
    126
  • Cals
    1486
  • Cadence
    175
  • Asc(m)
    409
  • Hillscore
    56
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 7:30(7:30/m) 101cal 8.01/9.27mph
2) 1m - 7:54(7:54/m) 98cal 7.59/10.35mph
3) 1m - 7:11(7:11/m) 97cal 8.34/9.02mph
4) 1m - 7:48(7:48/m) 101cal 7.69/8.64mph
5) 1m - 7:59(7:59/m) 96cal 7.52/8.5mph
6) 1m - 6:57(6:57/m) 97cal 8.64/9.12mph
7) 1m - 6:53(6:53/m) 97cal 8.72/8.95mph
8) 1m - 7:05(7:05/m) 101cal 8.47/8.81mph
9) 1m - 7:43(7:43/m) 103cal 7.78/9.14mph
10) 1m - 7:40(7:40/m) 94cal 7.82/8.6mph
11) 1m - 7:17(7:17/m) 94cal 8.24/8.43mph
12) 1m - 7:02(7:02/m) 97cal 8.52/9.52mph
13) 1m - 6:51(6:51/m) 95cal 8.76/9.29mph
14) 1m - 7:18(7:18/m) 102cal 8.23/9.37mph
15) 1m - 6:51(6:51/m) 94cal 8.77/9.33mph
16) 0.18m - 1:18(7:13/m) 19cal 8.32/9.18mph

Ingraham long run fo' today. First real van long run where I'm actually doing a legit long run of my williams career. Also def went farther than I needed but oh well, neither here nor there. But yeah, main group started accelerating during the first mile, but since I ran a 7:30 and they were way ahead I was happy to hang back with hamza, chris, and rwick. We kinda had a good group, but on the uphills rwick just struggled to keep up (which honestly I am trying to be empathetic but if kinda annoying). Around mile 8 tho hamza and I kinda accelerated away from those two and I was kinda glad about that, and we ran the last 7 miles or so together. Had some really good talks about the team and also just running and the upcoming season, good moment for hamza and I. Also yeah so this ended up kinda being my longest run ever by distance I think, and one of the longer runs I've done by time which is pretty cool. Kinda whack doing that in the context of a 66/67 mile week given I've done 3 70+ weeks at this point but oh well. Also started to feel psoas around 3.5 miles in, but tbh didn't like bother me the whole rest of the way, not entirely sure since I wasn't too focused on it bc of talking, but towards the end I realized I didn't really feel it which was cool. Hamstrings were sorta tight by end, but not too surprising given how hilly and long this was.
7:30 7:54 7:11 7:48 7:59 6:57 6:53 7:05 7:43 7:40 7:17 7:02 6:51 7:18 6:51 1:18

Pace

6% 14% 46% 32% 3%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.50 3:48 3:48 7:36 179 118-186 24/14
1.00 7:29 3:41 7:22 179 174-182 30/18
1.50 11:48 4:19 8:39 171 166-176 44/9
2.00 15:23 3:35 7:09 174 170-180 29/23
2.50 19:43 4:20 +41 8:40 175 170-198 22/14
3.00 23:16 3:33 7:06 175 170-178 29/8
3.50 27:03 3:47 7:34 174 170-176 26/9
4.00 31:04 4:01 8:03 173 170-176 38/3
4.50 35:31 4:27 +26 8:54 172 118-176 38/8
5.00 39:28 3:57 7:54 172 168-180 50/1
5.50 42:55 3:27 6:53 174 170-178 5/44
6.00 46:43 3:48 +18 7:36 173 118-176 8/31
6.50 50:02 3:19 6:38 174 170-188 10/47
7.00 54:20 4:18 +44 8:36 172 118-178 2/46
7.50 57:53 3:33 7:06 175 170-180 22/18
8.00 1:01:25 3:32 7:03 176 172-180 20/10
8.50 1:05:01 3:36 7:12 175 170-178 30/7
9.00 1:09:08 4:07 8:14 173 170-176 64/0
9.50 1:13:15 4:07 +7 8:14 174 170-178 64/0
10.00 1:16:56 3:41 7:23 172 164-176 15/16
10.50 1:20:22 3:26 6:51 174 170-178 3/49
11.00 1:24:12 3:50 7:41 175 170-180 17/29
11.50 1:27:47 3:34 7:09 174 168-178 24/17
12.00 1:31:15 3:28 6:55 177 170-186 6/60
12.50 1:34:36 3:22 6:44 178 172-188 0/79
13.00 1:38:05 3:29 6:58 178 174-182 37/12
13.50 1:42:17 4:12 +39 8:24 177 118-184 29/18
14.00 1:46:02 3:44 7:29 177 172-182 41/12
14.50 1:49:26 3:25 6:49 174 170-178 26/34
15.00 1:52:52 3:26 6:52 177 172-180 6/33
15.18 1:54:10 1:18 7:16 177 172-182 10/7

Elevation

Asc 409m, Range 253m, Flat prediction 1:41:36
Elevation Graph
Biggest Climbs (m) Min/mi
169 5.0% 7:39
93 3.4% 7:38
86 4.4% 7:54
54 6.9% 9:26
37 2.9% 8:12
33 6.3% 8:23
See your biggest climbs

Cadence

175 (198 max) Stride Length: 126cm Run: 99.7% Walk: 0.3%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:30 6:02 48.07% More
800m 3:13 6:28 52.80% More
1km 4:04 6:33 54.51% More
Mile 6:43 6:43 56.37% More
5k 21:46 7:00 59.04% More
5 miles 35:46 7:09 58.91% More
10k 45:12 7:16 58.41% More
10 miles 1:13:22 7:20 59.63% More
Half 1:38:08 7:29 59.07% More

Predictions

Dist Time Per Mile WAVA
1M 6:14 6:14 60.70
5km 20:42 6:40 62.08
5M 34:17 6:51 61.45
10km 43:10 6:57 61.16
10M 1:11:28 7:09 61.22
Half 1:35:10 7:16 60.45
20M 2:29:01 7:27 61.18
Mara 3:18:24 7:34 61.27
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