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Fri 28th Mar 2025 at 10:24am by simonkissam

Run > General

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Time
51:18
Miles
7.78
Min/mi
6:36
Pacing
81.7%
WAVA
65.09
Stride(cm)
142
Cals
1154
Cadence
172
Asc(m)
82
Hillscore
4
Surface
Road

Notes & Comments

1) 1mi - 7:33(7:33/mi) 143cal 7.95/9.98mph
2) 1mi - 6:48(6:48/mi) 152cal 8.82/9.66mph
3) 1mi - 6:43(6:43/mi) 150cal 8.94/9.98mph
4) 1mi - 6:13(6:13/mi) 140cal 9.65/10.56mph
5) 1mi - 6:23(6:23/mi) 152cal 9.41/11.21mph
6) 1mi - 6:22(6:22/mi) 148cal 9.43/10.56mph
7) 1mi - 5:55(5:55/mi) 150cal 10.14/11.19mph
8) 0.78mi - 5:22(6:50/mi) 119cal 8.78/10.06mph

Woopee yeah I seem to be okay. Obviously only 8 miles and not a proper workout, but got moving there and calf felt 100% fine so. Nice loop, liked running on grays ferry ave to start the run. Got moving a couple times and then got stymied by stoplights and such -- downside of trying to run fast on city-ish loop, but overall had fun. Really enjoyed cruising down Haverford ave during mile 7 fun fun fun. Nice warm day out too, little sunny. Still not sure how tenable sub 50:48 at broad is, but I'm definitely going to put a decent bit of effort into training these next 5 weeks, it's my last shot so why not yknow.

7:33 6:48 6:43 6:13 6:23 6:22 5:55 5:22

Pace

15%

56%

18%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:01	2:01	8:04	173 118-180	7/8
0.50	3:58	1:57	7:48	174 170-178	9/4
0.75	6:08	2:10 +19	8:39	175 118-212	8/8
1.00	8:07	1:59 +15	7:55	173 120-188	5/13
1.25	9:47	1:41	6:43	172 170-176	9/10
1.50	11:26	1:39	6:35	171 170-174	5/8
1.75	13:27	2:01 +17	8:04	169 118-176	3/8
2.00	15:12	1:45	6:58	170 164-172	5/5
2.25	16:50	1:38	6:34	169 166-172	5/3
2.50	18:34	1:44	6:55	170 164-176	5/3
2.75	20:11	1:38	6:30	170 168-172	4/2
3.00	22:00	1:49 +6	7:16	168 120-176	2/6
3.25	23:49	1:49	7:14	170 166-176	2/7
3.50	25:23	1:34	6:16	173 170-176	8/9
3.75	26:45	1:22	5:29	174 170-176	6/6
4.00	28:13	1:28	5:53	173 172-176	8/8
4.25	29:49	1:35	6:20	171 170-174	7/3
4.50	31:29	1:40	6:40	171 164-174	11/2
4.75	33:01	1:33	6:11	171 168-174	8/4
5.00	34:36	1:35	6:18	172 170-176	6/8
5.25	36:10	1:34	6:14	172 170-176	8/3
5.50	38:17	2:07 +26	8:29	172 164-176	13/3
5.75	39:47	1:30	6:01	173 170-178	5/8
6.00	41:43	1:55 +19	7:42	170 118-178	7/6
6.25	43:12	1:30	5:59	173 170-176	7/9
6.50	44:40	1:28	5:51	172 170-174	6/9
6.75	46:11	1:31	6:02	176 172-184	14/6
7.00	47:38	1:27	5:50	172 168-178	7/13
7.25	49:19	1:41	6:43	172 170-174	7/4
7.50	51:02	1:43	6:54	172 168-176	3/7
7.75	52:45	1:43	6:50	174 170-178	9/5
7.78	53:00	15	7:17	171 170-172	1/0

Elevation

Asc 82m, Range 34m, Flat prediction 51:07

Elevation Graph

Biggest Climbs (m)	Min/mi
14 1.8%	6:20
11 2.5%	8:11
10 2.5%	6:01
See your biggest climbs

Cadence

172 (212 max) Stride Length: 142cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.9	172	7.7	50:48	6:41
Walk	2.5	119	0	1:20	27:35
Still	0.0	-	-	1	-
Pause	1.6	-	-	51	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:16	5:05	57.02%	More
800m	2:47	5:37	60.44%	More
1km	3:32	5:41	63.01%	More
Mile	5:53	5:53	65.77%	More
5k	19:51	6:23	64.56%	More
5 miles	32:26	6:29	64.97%	More
10k	40:55	6:35	64.52%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:50	5:50	66.29
5km	19:23	6:14	66.12
5M	32:06	6:25	65.63
10km	40:25	6:30	65.32
10M	1:06:56	6:42	64.62
Half	1:29:07	6:48	63.97
20M	2:19:34	6:59	64.30
Mara	3:05:49	7:06	64.84

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