Tue 20th Sep 2022 at 4:37pm by simonkissam

Run > Easy

Follow User
0 👍

Time
46:22
Miles
6.00
Min/mi
7:44
Pacing
84.1%
WAVA
54.94
Stride(cm)
123
Cals
612
Cadence
169
Asc(m)
84
Hillscore
6
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:05(8:05/m) 100cal 7.42/7.97mph
2) 1m - 7:50(7:50/m) 102cal 7.66/7.95mph
3) 1m - 7:29(7:29/m) 103cal 8.01/9mph
4) 1m - 7:39(7:39/m) 101cal 7.84/8.66mph
5) 1m - 7:40(7:40/m) 102cal 7.82/8.6mph
6) 1m - 7:36(7:36/m) 104cal 7.89/8.39mph
7) 0m - 2(6:31/m) 9.21/7.56mph

Okay ended up taking sunday and monday off because I didn't really want to run when I got up yesterday and it was raining in the afternoon and felt like why not give lungs another day. Idk if actually smart but oh well here we are. Anyway, set off on this run, and lungs felt pretty crummy at start which was not great. But then by like 2/2.5 miles in I felt like it actually got better, and so extended at the end to get to 6. Lungs still didn't feel normal I would say, but I think better than saturday overall. Or maybe it's all just in my end who knows. But think I'll start building the easy volume back up. Honestly hard to have drive to make nationals plane at this point given I basically took a week off and not sure when I'm going to get back to workouts because it definitely is gonna take some amount of time to get there from here. Legs felt pretty good but that's to be expected. Ran with keith, syl, and luke zanuck. It rained quite a bit which wasn't too pleasant but was warm enough out that it wasn't terrible and started off dry.

8:05 7:50 7:29 7:39 7:40 7:36 2

Pace

27%

67%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:00	2:00	7:59	172 164-176	5/10
0.50	4:47	2:47 +40	11:08	170 166-174	9/7
0.75	6:47	2:00	7:59	171 166-174	2/6
1.00	8:46	1:59	7:57	169 166-170	2/5
1.25	10:44	1:58	7:51	169 166-176	5/9
1.50	12:44	2:01	8:03	169 166-172	10/6
1.75	14:40	1:55	7:41	169 166-170	3/6
2.00	16:35	1:56	7:44	168 166-170	7/6
2.25	18:33	1:57	7:48	169 166-174	12/4
2.50	20:27	1:54	7:37	170 166-178	5/5
2.75	22:10	1:44	6:55	170 166-174	1/15
3.00	24:05	1:55	7:38	168 164-172	6/3
3.25	25:57	1:52	7:27	169 166-172	3/9
3.50	27:52	1:56 +4	7:43	169 166-174	7/8
3.75	29:50	1:57	7:50	168 164-170	16/2
4.00	31:49	1:59	7:57	169 166-172	11/7
4.25	33:48	1:59	7:55	168 164-172	15/3
4.50	35:46	1:58	7:52	168 158-174	4/13
4.75	37:36	1:50	7:20	170 164-174	1/8
5.00	39:29	1:53	7:33	169 166-174	5/5
5.25	41:22	1:53	7:32	168 166-170	5/5
5.50	43:16	1:54	7:38	168 164-170	7/8
5.75	45:12	1:55	7:40	168 164-170	10/7
6.00	47:05	1:54	7:35	169 164-174	5/8
6.00	47:07	2	8:34	164 164-164	0/0

Elevation

Asc 84m, Range 37m, Flat prediction 45:58

Elevation Graph

Biggest Climbs (m)	Min/mi
24 2.7%	7:54
19 2.8%	7:57
11 1.5%	7:47
10 3.9%	8:11
See your biggest climbs

Cadence

169 (178 max) Stride Length: 123cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.5	169	6	46:23	7:51
Walk	0.0	0	0	0	NAN:00:00
Pause	1.5	-	-	44	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:43	6:54	41.93%	More
800m	3:35	7:12	47.09%	More
1km	4:31	7:16	48.85%	More
Mile	7:18	7:18	51.81%	More
5k	23:37	7:36	54.43%	More
5 miles	38:17	7:39	55.03%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:56	6:56	54.57
5km	23:05	7:26	55.67
5M	38:13	7:39	55.12
10km	48:07	7:45	54.87
10M	1:19:41	7:58	54.90
Half	1:46:05	8:06	54.23
20M	2:46:08	8:18	54.87
Mara	3:41:11	8:27	54.96

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry