Sun 12th Sep 2021 at 8:30am by simonkissam
Run > Long Run
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Time
1:51:15
-
Miles 15.18
-
Min/mi 7:20
-
Pacing
79%
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WAVA
60.96
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Stride(cm)
126
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Cals
1486
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Cadence
175
-
Asc(m)
409
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Hillscore
56
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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.
===
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
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
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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