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Fri 1st Sep 2023 at 8:18am by simonkissam

Run > Long Run

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Time
1:08:54
Miles
10.08
Min/mi
6:50
Pacing
53.5%
WAVA
63.29
Stride(cm)
139
Cals
1471
Cadence
169
Asc(m)
130
Hillscore
11
Surface
Road

Notes & Comments

Split Summary
===
1) 1mi - 7:46(7:46/mi) 147cal 7.72/9.18mph
2) 1mi - 7:11(7:11/mi) 150cal 8.36/9.66mph
3) 1mi - 7:06(7:06/mi) 153cal 8.46/9.62mph
4) 1mi - 7:18(7:18/mi) 152cal 8.21/9.08mph
5) 1mi - 7:21(7:21/mi) 145cal 8.17/9.37mph
6) 1mi - 6:40(6:40/mi) 142cal 8.99/10.81mph
7) 1mi - 6:02(6:02/mi) 134cal 9.95/10.6mph
8) 1mi - 5:54(5:54/mi) 150cal 10.18/11.77mph
9) 1mi - 5:32(5:32/mi) 144cal 10.85/13.88mph
10) 1mi - 7:28(7:28/mi) 143cal 8.04/9.16mph
11) 0.08mi - 37(7:50/mi) 11cal 7.66/7.74mph

Solid long run. Been feeling like I've been fighting something off, but also have been having bad allergies caused by dust in new apartment so a little unclear, but while I felt good the first couple miles of this, I started to feel really tired and bad coming back thru bartram's, but then by the time I got to srt I started to get second wind and started grinding, as had sort of been my intention from the start. Miles 8 & 9 are probably a little exaggerated in terms of pace bc of tall buildings, but mile 9 is very much so. Definitely over 6min bc at the end was climb up to south street bridge and I slowed down a good bit there, even if I was actually running under 6min pace before that. But still felt really good to get in a solid effort. Weather was also really nice, like 60 degrees at the start and sunny but not too humid. Really nice to get in a grind in, excited to do some workouts next week and see where I'm at fitness wise.

7:46 7:11 7:06 7:18 7:21 6:40 6:02 5:54 5:32 7:28 37

Pace

39%

29%

15%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:50	4:50 +43	9:40	168 114-176	13/17
1.00	8:29	3:39	7:19	169 162-174	11/15
1.50	12:12	3:42	7:25	169 164-170	6/18
2.00	15:40	3:28	6:56	168 164-170	18/11
2.50	19:16	3:36	7:12	167 162-170	15/17
3.00	22:46	3:30	7:00	168 166-174	13/16
3.50	26:20	3:34	7:08	168 164-170	26/14
4.00	30:04	3:44	7:29	168 160-170	10/22
4.50	34:20	4:15 +32	8:31	170 164-178	23/6
5.00	37:56	3:36	7:12	168 164-174	10/21
5.50	41:46	3:51 +18	7:41	168 118-178	22/9
6.00	47:01	5:15 +2:06	10:29	170 118-190	6/18
6.50	50:07	3:07	6:13	172 170-174	13/21
7.00	53:03	2:56	5:51	170 164-172	10/10
7.50	56:04	3:01	6:03	171 170-180	12/9
8.00	58:57	2:52	5:45	172 170-176	10/15
8.50	1:01:14	2:18	4:35	173 170-176	14/15
9.00	1:05:45	4:31 +1:17	9:02	171 160-234	17/8
9.50	1:09:29	3:44	7:28	167 154-172	16/8
10.00	1:13:13	3:44	7:28	168 162-172	11/10
10.08	1:13:53	40 +2	8:17	166 158-170	2/2

Elevation

Asc 130m, Range 27m, Flat prediction 1:05:20

Elevation Graph

Biggest Climbs (m)	Min/mi
18 3.0%	7:50
16 3.2%	9:17
15 3.4%	7:52
15 4.9%	7:54
14 2.0%	7:30
12 1.3%	7:09
See your biggest climbs

Cadence

169 (234 max) Stride Length: 139cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.1	169	10.1	1:08:37	7:04
Walk	3.6	118	0	2:44	2:25:58
Pause	3.3	-	-	2:32	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:00	4:03	71.61%	More
800m	2:16	4:33	74.50%	More
1km	2:54	4:41	76.56%	More
Mile	5:05	5:05	76.15%	More
5k	19:28	6:16	65.86%	More
5 miles	34:22	6:52	61.31%	More
10k	43:07	6:56	61.24%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:57	5:57	64.99
5km	19:47	6:22	64.79
5M	32:46	6:33	64.29
10km	41:15	6:38	64.00
10M	1:08:19	6:50	63.31
Half	1:30:58	6:57	62.67
20M	2:22:27	7:07	63.00
Mara	3:09:39	7:14	63.53

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