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Sun 30th Mar 2025 at 4:26pm by simonkissam

Run > Steady-State
  • Time
    1:06:15
  • Miles
    10.00
  • Min/mi
    6:38
  • Pacing
    60.2%
  • WAVA
    65.31
  • Stride(cm)
    140
  • Cals
    1490
  • Cadence
    174
  • Asc(m)
    77
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

1) 1mi - 7:38(7:38/mi) 150cal 7.85/8.79mph
2) 1mi - 6:56(6:56/mi) 151cal 8.66/10.44mph
3) 1mi - 5:53(5:53/mi) 137cal 10.21/10.56mph
4) 1mi - 5:28(5:28/mi) 156cal 10.98/11.75mph
5) 1mi - 5:52(5:52/mi) 145cal 10.21/10.96mph
6) 1mi - 7:20(7:20/mi) 149cal 8.18/10.4mph
7) 1mi - 5:53(5:53/mi) 153cal 10.19/10.87mph
8) 1mi - 5:32(5:32/mi) 149cal 10.84/15.82mph
9) 1mi - 7:48(7:48/mi) 150cal 7.69/10.71mph
10) 1mi - 7:53(7:53/mi) 150cal 7.62/8.7mph
11) 0mi - 2(5:40/mi) 10.6/6.74mph

Oof yeah had dreams of 6 miles alternating steady and tempo. Ended up doing 2 easy, mile steady, mile tempo, mile steady, mile jog, 2 miles steady (last mile was probably 5:45-5:50, gps bugged out there), 2 miles easy. Yeah so not the best, first mile felt great and easy, then into tempo felt tough especially with all the weaving I was having to do since it was like 70 out on a Sunday afternoon, and then started next mile feeling kinda rough and was really having trouble holding even like 5:50. After I told myself I'd stop I finished up okay. But then took a min, caught breath, started to jog and wanted to d some more but also was like 'ugh legs feel like shit' but after a mile of jogging they warmed up again. Then had a decent last two steady state miles, but not great and yeah mile 8 was not 5:32 gps just went a little crazy. So bummer, but not only am I coming off a little injury it was also 70+ out which felt warmmmm for my unacclimated body and there was so much traffic on the srt. Would've been nice to get 1 solid workout in this week rather than 0, but also not going to panic. Honestly maybe good bc legs will stay a little fresher for Tuesday's workout. Also endorphin speeds are really reaching the end of their lifespan but oh well.
7:38 6:56 5:53 5:28 5:52 7:20 5:53 5:32 7:48 7:53 2

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.
0.50 3:59 3:59 7:58 172 118-178 14/17
1.00 7:38 3:39 7:19 173 168-176 10/14
1.50 11:01 3:22 6:45 172 170-176 7/16
2.00 14:34 3:33 7:07 171 168-174 6/14
2.50 17:27 2:53 5:46 177 170-184 17/17
3.00 20:27 3:00 6:00 174 170-182 21/15
3.50 23:09 2:43 5:26 178 172-196 21/24
4.00 25:54 2:45 5:30 179 174-182 20/19
4.50 28:51 2:56 5:52 174 170-176 17/15
5.00 31:47 2:56 5:53 175 172-178 16/17
5.50 36:21 4:35 +49 9:09 167 118-178 10/11
6.00 40:38 4:16 +43 8:32 173 170-180 12/12
6.50 43:33 2:55 5:51 180 178-186 31/30
7.00 46:31 2:58 5:57 181 176-188 26/23
7.50 49:23 2:52 5:44 179 174-186 20/25
8.00 52:03 2:40 5:20 179 174-184 11/10
8.50 57:18 5:14 +1:14 10:29 169 118-182 17/9
9.00 1:01:32 4:14 +27 8:28 171 166-182 12/3
9.50 1:06:16 4:44 +48 9:29 169 120-182 14/7
10.00 1:10:13 3:56 7:53 169 162-174 13/12
10.00 1:10:15 2 8:33 164 164-164 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    18 1.6% 8:43
    13 2.1% 8:06
    11 4.8% 8:53
    11 3.5% 8:29

  • Cadence Distribution

    174 avge / 196 max Stride Length: 140cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 94.1 173 10 1:05:54 6:56
    Walk 1.6 118 0 1:09 42:04
    Pause 4.4 - - 3:12 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:10 4:40 62.10% More
    800m 2:36 5:13 65.01% More
    1km 3:18 5:18 67.48% More
    Mile 5:28 5:28 70.80% More
    5k 17:58 5:47 71.32% More
    5 miles 31:35 6:19 66.69% More
    10k 38:58 6:16 67.75% More
    10 miles 1:10:12 7:01 61.62% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:46 5:46 67.05
    5km 19:11 6:10 66.81
    5M 31:47 6:21 66.28
    10km 40:00 6:26 66.00
    10M 1:06:15 6:38 65.28
    Half 1:28:12 6:44 64.63
    20M 2:18:08 6:54 64.97
    Mara 3:03:54 7:01 65.52
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