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Fri 14th Feb 2025 at 9:59am by simonkissam

Run > Tempo
  • Time
    1:21:34
  • Miles
    12.01
  • Min/mi
    6:47
  • Pacing
    27.3%
  • WAVA
    64.25
  • Stride(cm)
    134
  • Cals
    1771
  • Cadence
    176
  • Asc(m)
    110
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

1) 1mi - 7:48(7:48/mi) 148cal 7.69/8.35mph
2) 1mi - 7:31(7:31/mi) 148cal 7.98/10.25mph
3) 1mi - 7:18(7:18/mi) 150cal 8.21/13.09mph
4) 1mi - 5:43(5:43/mi) 148cal 10.49/11.17mph
5) 1mi - 5:55(5:55/mi) 149cal 10.15/11.88mph
6) 1mi - 5:46(5:46/mi) 152cal 10.39/11.44mph
7) 1mi - 5:35(5:35/mi) 148cal 10.76/11.37mph
8) 1mi - 5:30(5:30/mi) 153cal 10.91/11.73mph
9) 1mi - 7:47(7:47/mi) 152cal 7.71/11.21mph
10) 1mi - 7:25(7:25/mi) 148cal 8.09/10.5mph
11) 1mi - 7:27(7:27/mi) 130cal 8.05/8.87mph
12) 1mi - 7:46(7:46/mi) 145cal 7.73/9.64mph
13) 0.01mi - 2(5:25/mi) 11.09/8.77mph

3 miles easy, 5 miles at 5:42 average, 4 miles easy. Good long run on the day of the eagles parade. Nice and sunny out, little bit windy but honestly not terrible, coffee and food in stomach. Honestly wasn't feeling great at start of run, and when I stopped to do a couple drills and strides I felt kinda bad and was like 'ughghgm'. But then first mile felt easy peasy, legs felt a little strange, but easy. Second mile started to feel a little more difficult but was still cruising around like 5:40/45 pace but then ofc hit falls bridge and gps went buggo mode (so really that was probably like 5:45 mile) and then third mile felt hard and was slower than first so I was like 'oh nooooooo' and was not having a good time, was contemplating jogging for a bit and then starting up again but thankfully legs managed to rebound and cruised to a 5:35 and then last mile was definitely on my grind a bit but felt strong finishing up. Think I am still in process of callusing myself to discomfort in running, so can actually push myself more than I think I can. 28:28 for 5 miles certainly isn't fast, but it isn't too bad either. Like assuming I can do a little bit of turnover work in next 3 weeks I certainly have the aerobic fitness to at least break 9 in the 3k at the prtc indoor meet, which I definitely would like to do, and maybe I could even get closer to 8:45 but we'll just have to see how fast my fitness comes along. Glad that I do seem to be making good progress. Fastest 5k split in a workout since Sept 17.
7:48 7:31 7:18 5:43 5:55 5:46 5:35 5:30 7:47 7:25 7:27 7:46 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 3:55 3:55 7:50 174 118-180 17/28
1.00 7:48 3:53 7:47 174 170-178 18/8
1.50 12:04 4:16 +28 8:31 174 118-198 12/11
2.00 16:03 3:59 +15 7:58 174 170-182 19/13
2.50 19:45 3:42 7:25 172 164-176 15/19
3.00 27:35 7:50 +4:15 15:40 173 170-186 6/35
3.50 30:28 2:52 5:44 185 182-190 10/14
4.00 33:19 2:51 5:42 184 182-188 16/12
4.50 36:11 2:52 5:44 184 182-188 15/18
5.00 39:14 3:03 6:06 184 178-186 22/20
5.50 42:07 2:53 5:46 184 180-188 14/19
6.00 45:00 2:53 5:47 183 180-188 20/22
6.50 47:46 2:46 5:32 184 182-188 26/25
7.00 50:35 2:49 5:38 183 180-186 18/14
7.50 53:21 2:46 5:33 183 180-186 13/14
8.00 56:05 2:44 5:28 183 180-186 8/7
8.50 59:52 3:47 7:35 170 164-186 7/7
9.00 1:05:03 5:11 +1:11 10:22 172 118-178 10/17
9.50 1:08:39 3:36 7:13 174 170-178 17/12
10.00 1:12:39 4:00 +11 7:59 173 124-180 18/12
10.50 1:16:22 3:43 7:26 173 166-180 12/4
11.00 1:20:06 3:44 7:28 171 166-174 14/5
11.50 1:23:55 3:48 7:37 172 166-174 10/15
12.00 1:27:52 3:57 7:55 171 166-174 15/8
12.00 1:27:54 2 6:55 170 170-170 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    15 2.1% 7:29
    12 3.2% 8:24

  • Cadence Distribution

    176 avge / 198 max Stride Length: 134cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 92.6 176 12 1:21:01 7:11
    Walk 2.0 127 0 1:51 55:32
    Still 0.1 - - 3 -
    Pause 5.3 - - 4:58 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:20 5:20 54.25% More
    800m 2:41 5:25 62.63% More
    1km 3:22 5:26 65.91% More
    Mile 5:29 5:29 70.61% More
    5k 17:28 5:37 73.41% More
    5 miles 28:28 5:42 73.98% More
    10k 38:57 6:16 67.78% More
    10 miles 1:11:46 7:11 60.26% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:51 5:51 66.10
    5km 19:27 6:16 65.90
    5M 32:13 6:27 65.39
    10km 40:34 6:32 65.08
    10M 1:07:10 6:43 64.39
    Half 1:29:26 6:50 63.74
    20M 2:20:03 7:00 64.08
    Mara 3:06:28 7:07 64.62
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