Sun 19th Sep 2021 at 8:40am by simonkissam

Run > Long Run
  • Time
    1:33:57
  • Miles
    14.01
  • Min/mi
    6:42
  • Pacing
    45%
  • WAVA
    66.27
  • Stride(cm)
    132
  • Cals
    1374
  • Cadence
    181
  • Asc(m)
    247
  • Hillscore
    31
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 8:18(8:18/m) 98cal 7.23/7.93mph
2) 1m - 6:58(6:58/m) 100cal 8.6/9.46mph
3) 1m - 7:35(7:35/m) 102cal 7.91/8.64mph
4) 1m - 7:30(7:30/m) 97cal 8/8.81mph
5) 1m - 6:35(6:35/m) 98cal 9.1/11.88mph
6) 1m - 6:44(6:44/m) 99cal 8.91/10.29mph
7) 1m - 6:25(6:25/m) 98cal 9.35/9.73mph
8) 1m - 6:04(6:04/m) 90cal 9.88/10.56mph
9) 1m - 6:04(6:04/m) 97cal 9.88/10.23mph
10) 1m - 5:57(5:57/m) 101cal 10.09/10.83mph
11) 1m - 5:54(5:54/m) 96cal 10.17/10.9mph
12) 1m - 5:46(5:46/m) 99cal 10.4/10.9mph
13) 1m - 7:04(7:04/m) 101cal 8.5/10.37mph
14) 1m - 7:00(7:00/m) 98cal 8.57/9.56mph
15) 0.01m - 2(5:35/m) 10.75/8.35mph

Cedar Hill long run with bit of a pickup/progression miles 7-12. Started off quite foggy, but in the first couple miles fog went away and the sun was shining and it became a truly beautiful morning. Ran with a variety of people on this run, nothing too fun but so nice out it didn't really matter, crisp, sunny fall morning. Started pickup and felt quite relaxed, and never really got hard. Didn't progress too much, but did a bit, and glad 6ish minute pace does feel really chill and not hard. Also kinda surprised I felt good given I drank a bit last night and got like ~6 hours of sleep, but maybe the moderate drinking does make the legs feel good. Lots of guys absolutely hammered, glad I didn't, but still kinda wild that I'm doing a 14 mile long run day after race and averaging 6:42 pace, what can I say I'm getting fit. Oh also, psoas really didn't bother at all, but right foot tendonitis on top was bothering, so need to work on that.
8:18 6:58 7:35 7:30 6:35 6:44 6:25 6:04 6:04 5:57 5:54 5:46 7:04 7:00 2

Pace

3% 7% 24% 43% 23% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.50 4:08 4:08 8:16 182 118-190 31/9
1.00 8:18 4:09 8:19 178 174-182 55/1
1.50 11:46 3:29 6:58 181 174-188 32/8
2.00 15:16 3:30 7:00 181 176-184 9/42
2.50 19:04 3:48 7:36 179 174-182 20/22
3.00 24:15 5:11 +1:24 10:23 178 172-182 28/9
3.50 27:56 3:40 7:21 180 172-186 35/11
4.00 31:46 3:50 7:40 178 174-182 34/9
4.50 35:09 3:23 6:46 181 172-192 38/6
5.00 38:21 3:12 6:25 184 176-194 10/40
5.50 41:45 3:24 6:48 182 174-192 10/70
6.00 48:16 6:30 +3:11 13:01 179 118-186 17/41
6.50 51:26 3:10 6:20 183 180-188 8/39
7.00 54:41 3:16 6:31 183 180-186 9/37
7.50 57:48 3:07 6:14 183 178-188 16/18
8.00 1:00:45 2:57 5:55 183 180-188 24/18
8.50 1:03:53 3:08 6:15 183 180-188 15/21
9.00 1:06:50 2:57 5:53 184 182-188 17/20
9.50 1:09:53 3:03 6:07 183 180-186 17/15
10.00 1:12:46 2:53 5:47 184 182-186 13/17
10.50 1:15:47 3:01 6:01 184 180-190 15/8
11.00 1:18:40 2:53 5:47 183 178-186 19/20
11.50 1:21:32 2:52 5:43 185 182-188 11/15
12.00 1:24:26 2:55 5:49 185 182-190 14/9
12.50 1:28:34 4:07 +37 8:15 178 106-182 11/10
13.00 1:32:07 3:33 7:07 180 174-184 24/17
13.50 1:35:31 3:24 6:49 180 172-184 12/16
14.00 1:39:14 3:43 +8 7:26 181 172-186 23/22
14.01 1:39:17 3 8:03 179 178-180 0/0

Elevation

Asc 247m, Range 187m, Flat prediction 1:26:57
Elevation Graph
Biggest Climbs (m) Min/mi
91 6.1% 8:03
69 5.0% 7:36
33 4.9% 11:07
29 3.8% 7:31
17 1.8% 7:02
16 4.4% 8:18
See your biggest climbs

Cadence

181 (194 max) Stride Length: 132cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 94.7 181 14 1:33:45 7:02
Walk 0.8 115 0 49 52:07
Pause 4.5 - - 4:43 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:20 5:20 54.37% More
800m 2:45 5:32 61.68% More
1km 3:27 5:34 64.13% More
Mile 5:40 5:40 66.82% More
5k 18:11 5:51 70.68% More
5 miles 29:43 5:57 70.89% More
10k 38:19 6:10 68.89% More
10 miles 1:07:28 6:45 64.85% More
Half 1:31:45 7:00 63.19% More

Predictions

Dist Time Per Mile WAVA
1M 5:43 5:43 66.18
5km 19:02 6:08 67.51
5M 31:31 6:18 66.84
10km 39:41 6:23 66.53
10M 1:05:43 6:34 66.57
Half 1:27:30 6:41 65.75
20M 2:17:01 6:51 66.53
Mara 3:02:25 6:58 66.64
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