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Fri 17th Jan 2025 at 4:09pm by simonkissam

Run > General

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Time
43:41
Miles
6.50
Min/mi
6:43
Pacing
50.8%
WAVA
63.41
Stride(cm)
139
Cals
970
Cadence
172
Asc(m)
61
Hillscore
5
Surface
Road

Notes & Comments

1) 1mi - 7:52(7:52/mi) 150cal 7.62/8.75mph
2) 1mi - 7:10(7:10/mi) 153cal 8.37/9.73mph
3) 1mi - 6:45(6:45/mi) 152cal 8.89/9.54mph
4) 1mi - 6:15(6:15/mi) 148cal 9.59/10.23mph
5) 1mi - 6:13(6:13/mi) 151cal 9.65/11.69mph
6) 1mi - 5:50(5:50/mi) 142cal 10.28/11.54mph
7) 0.5mi - 3:35(7:12/mi) 74cal 8.33/10.69mph

On my grind run. Wanted to grind bc am antsy to begin building fitness and also I want to run hard. Started run though and legs did not feel too hot, probably partly bc was slightly underdressed bc weather was warmer but not warm enough for what I was wearing, and psoas wasn't feeling 100%. So was a little bummed about that, but then like 1.75 miles in started to feel better and roll a little, and by the start of mile 4 I was having a good time. Stopped at the top of ssb towards end of mile 5 and chatted with will newman for a bit, and then grinded to get that 5:50 mile uphill on spruce street, which felt good and glad to see I perhaps have some fitness? Then jogged in last half mile. Good stuff. Psoas honestly felt a little better at faster speeds. Definitely think actual speed would be bad for it, but maybe more efficient/smooth running form is good for it, idk. Anyway, glad this worked out and felt really nice, really good to run kinda hard. 22 miles on the week & hopefully 8 more tomorrow!

7:52 7:10 6:45 6:15 6:13 5:50 3:35

Multigraph

Pace
Elev
Cadence
Stride

Multi Graph Loading...

mi ( to ) | /mi | bpm | spm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:05	2:05	8:19	175 122-184	3/13
0.50	4:06	2:01	8:04	174 170-178	8/8
0.75	5:57	1:51	7:24	171 168-174	8/3
1.00	7:53	1:56	7:44	170 154-174	4/3
1.25	9:44	1:52	7:28	169 160-174	7/2
1.50	11:34	1:50	7:19	170 166-172	3/4
1.75	13:21	1:47	7:08	169 162-174	5/3
2.00	15:10	1:49 +8	7:15	171 162-182	3/5
2.25	16:51	1:41	6:43	170 164-174	1/12
2.50	19:51	3:00 +1:17	11:59	173 166-180	3/7
2.75	21:37	1:47	7:06	174 168-178	8/10
3.00	23:12	1:35	6:20	173 170-176	5/10
3.25	24:49	1:37	6:29	174 170-180	2/10
3.50	26:17	1:27	5:50	172 170-174	7/7
3.75	27:53	1:36	6:24	173 170-176	4/5
4.00	29:27	1:34	6:18	173 172-176	8/6
4.25	31:03	1:35	6:20	173 172-178	5/5
4.50	32:33	1:31	6:04	173 172-176	8/8
4.75	34:03	1:30	5:58	173 172-176	7/7
5.00	37:30	3:27 +1:50	13:47	173 118-182	11/4
5.25	39:02	1:33	6:10	175 164-184	12/9
5.50	40:43	1:41 +12	6:43	176 118-186	11/7
5.75	42:28	1:45 +18	6:59	176 164-180	15/6
6.00	43:51	1:23	5:33	179 172-184	12/13
6.25	45:44	1:53 +11	7:33	170 162-180	1/12
6.50	47:37	1:53	7:36	165 158-168	16/1

Further Analysis

Pace Distribution
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Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
19	1.9%	6:32
14	3.6%	7:36
12	4.7%	17:59

Cadence Distribution
172 avge / 186 max Stride Length: 139cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	92.0	172	6.5	43:30	7:19
Walk	0.3	119	0	10	10:23
Still	0.0	-	-	1	-
Pause	7.6	-	-	3:56	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:19	5:17	54.86%	More
800m	2:57	5:56	57.19%	More
1km	3:44	6:01	58.95%	More
Mile	6:08	6:08	61.67%	More
5k	21:15	6:50	60.46%	More
5 miles	35:58	7:12	58.58%	More
10k	45:17	7:17	58.30%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:00	6:00	63.06
5km	19:59	6:26	64.30
5M	33:05	6:37	63.68
10km	41:39	6:42	63.39
10M	1:08:58	6:54	63.44
Half	1:31:49	7:01	62.65
20M	2:23:47	7:11	63.40
Mara	3:11:26	7:18	63.50

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