Fri 11th Sep 2020 at 7:00am by simonkissam
Run > Tempo
- Follow User
- 0 👍
-
Time
55:36
-
Miles 8.38
-
Min/mi 6:38
-
Pacing
0%
-
WAVA
65.28
-
Stride(cm)
135
-
Cals
847
-
Cadence
180
-
Asc(m)
175
-
Hillscore
10
-
Surface
Road
Notes & Comments
Split Summary
===
1) 2.05m - 15:16(7:27/m) 210cal 8.06/8.66mph
2) 1m - 6:20(6:20/m) 101cal 9.48/10.1mph
3) 1m - 6:11(6:11/m) 99cal 9.7/10.33mph
4) 1m - 5:44(5:44/m) 99cal 10.45/11.25mph
5) 1m - 5:31(5:31/m) 104cal 10.89/11.86mph
6) 0.24m - 1:18(5:18/m) 23cal 11.31/11.29mph
7) 2.09m - 15:16(7:19/m) 211cal 8.2/8.79mph
15ish min warmup. 25 min'progression' tempo (4.24 miles, 5:54 avg). 15ish cooldown. I put 'progression' in quotes because despite the fact that each mile was faster than the last, the first half was uphill on hopper and the second half down so debatable how much harder of an effort was really put in at the end than the beginning, but oh well still got some good work it. Did at 7:30 am which I really didn't love, and actually didn't even plan on doing but woke up at like 6:45 and heard people banging around and I felt kind of bad about working out alone in the afternoon again so just got up. First workout with other people since early march at williams tho. Thankfully won't have to worry about that bs as much next week when we start at least having practice for workouts in the afternoon. But despite that, I actually felt pretty good on this and tbh wasn't that hard of an effort which is nice, I mean 5:54 isn't moving by any means but it isn't terrible for a decently hilly 25 min tempoish effort that felt pretty easy. Definitely getting back in to shape finally, though also the cool morning weather did probably help with going fast.
===
1) 2.05m - 15:16(7:27/m) 210cal 8.06/8.66mph
2) 1m - 6:20(6:20/m) 101cal 9.48/10.1mph
3) 1m - 6:11(6:11/m) 99cal 9.7/10.33mph
4) 1m - 5:44(5:44/m) 99cal 10.45/11.25mph
5) 1m - 5:31(5:31/m) 104cal 10.89/11.86mph
6) 0.24m - 1:18(5:18/m) 23cal 11.31/11.29mph
7) 2.09m - 15:16(7:19/m) 211cal 8.2/8.79mph
15ish min warmup. 25 min'progression' tempo (4.24 miles, 5:54 avg). 15ish cooldown. I put 'progression' in quotes because despite the fact that each mile was faster than the last, the first half was uphill on hopper and the second half down so debatable how much harder of an effort was really put in at the end than the beginning, but oh well still got some good work it. Did at 7:30 am which I really didn't love, and actually didn't even plan on doing but woke up at like 6:45 and heard people banging around and I felt kind of bad about working out alone in the afternoon again so just got up. First workout with other people since early march at williams tho. Thankfully won't have to worry about that bs as much next week when we start at least having practice for workouts in the afternoon. But despite that, I actually felt pretty good on this and tbh wasn't that hard of an effort which is nice, I mean 5:54 isn't moving by any means but it isn't terrible for a decently hilly 25 min tempoish effort that felt pretty easy. Definitely getting back in to shape finally, though also the cool morning weather did probably help with going fast.
15:16 6:20 6:11 5:44 5:31 1:18 15:16
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.25 | 1:58 | 1:58 | 7:53 | 175 118-184 | 2/15 |
0.50 | 3:51 | 1:53 | 7:33 | 178 176-182 | 5/1 |
0.75 | 5:43 | 1:51 | 7:24 | 180 178-182 | 9/4 |
1.00 | 7:34 | 1:52 | 7:27 | 176 172-180 | 2/4 |
1.25 | 9:28 | 1:54 | 7:36 | 177 174-180 | 7/0 |
1.50 | 11:16 | 1:47 | 7:10 | 176 172-180 | 3/4 |
1.75 | 13:06 | 1:50 | 7:20 | 175 172-178 | 4/0 |
2.00 | 14:53 | 1:48 | 7:11 | 175 170-178 | 4/1 |
2.25 | 23:59 | 9:05 +7:30 | 36:21 | 178 116-194 | 9/2 |
2.50 | 25:36 | 1:38 | 6:31 | 182 176-186 | 2/1 |
2.75 | 27:08 | 1:32 | 6:09 | 182 178-184 | 9/4 |
3.00 | 28:45 | 1:36 | 6:25 | 182 180-184 | 9/2 |
3.25 | 30:18 | 1:34 | 6:14 | 183 178-186 | 9/0 |
3.50 | 31:50 | 1:32 | 6:06 | 183 180-188 | 9/0 |
3.75 | 33:21 | 1:31 | 6:04 | 183 180-186 | 10/0 |
4.00 | 34:58 | 1:37 | 6:30 | 183 182-186 | 17/0 |
4.25 | 36:35 | 1:37 | 6:28 | 183 180-186 | 10/10 |
4.50 | 37:57 | 1:22 | 5:29 | 181 178-184 | 0/15 |
4.75 | 39:22 | 1:24 | 5:37 | 183 180-186 | 0/9 |
5.00 | 40:45 | 1:23 | 5:32 | 184 180-188 | 1/9 |
5.25 | 42:08 | 1:23 | 5:34 | 184 182-188 | 0/7 |
5.50 | 43:24 | 1:16 | 5:03 | 185 182-188 | 0/10 |
5.75 | 44:49 | 1:25 | 5:39 | 185 180-188 | 5/8 |
6.00 | 46:15 | 1:26 | 5:45 | 186 180-188 | 1/2 |
6.25 | 47:34 | 1:19 | 5:16 | 189 184-194 | 6/9 |
6.50 | 53:06 | 5:32 +3:46 | 22:08 | 179 170-192 | 5/9 |
6.75 | 55:06 | 2:00 | 8:00 | 176 172-180 | 0/4 |
7.00 | 56:56 | 1:50 | 7:19 | 176 174-178 | 7/5 |
7.25 | 58:42 | 1:46 | 7:05 | 174 172-176 | 0/7 |
7.50 | 1:00:31 | 1:49 | 7:17 | 175 172-178 | 0/4 |
7.75 | 1:02:20 | 1:49 | 7:15 | 174 168-178 | 3/11 |
8.00 | 1:04:05 | 1:46 | 7:03 | 175 172-180 | 4/3 |
8.25 | 1:05:54 | 1:49 | 7:14 | 176 172-178 | 6/6 |
8.38 | 1:06:52 | 58 | 7:21 | 175 174-178 | 5/0 |
Elevation
Asc 175m,
Range 104m, Flat prediction 55:56
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
66 3.4% | 6:08 |
13 4.2% | 7:30 |
11 1.3% | 7:25 |
10 1.4% | 6:09 |
See your biggest climbs |
Cadence
180 (194 max)
Stride Length: 135cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 83.0 | 180 | 8.4 | 55:22 | 6:42 |
Walk | 16.0 | 117 | 0 | 10:48 | 11:30:54 |
Pause | 1.0 | - | - | 42 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:50 | 5:50 | 64.86 |
5km | 19:25 | 6:15 | 66.18 |
5M | 32:10 | 6:26 | 65.49 |
10km | 40:30 | 6:31 | 65.19 |
10M | 1:07:03 | 6:42 | 65.25 |
Half | 1:29:17 | 6:49 | 64.43 |
20M | 2:19:48 | 6:59 | 65.21 |
Mara | 3:06:08 | 7:06 | 65.31 |
Please wait... saving your change.
Close
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.
Click here to report this training entry
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.
Click here to report this training entry