Wed 16th Sep 2020 at 3:00pm by simonkissam
Run > Steady-State
-
Time
1:08:54
-
Miles
10.52
-
Min/mi
6:33
-
Pacing
26%
-
WAVA
66.98
-
Stride(cm)
134
-
Cals
1038
-
Cadence
183
-
Asc(m)
239
-
Hillscore
8
-
Surface
Grass
Notes & Comments
Split Summary
===
1) 1.46m - 11:14(7:41/m) 147cal 7.8/9.54mph
2) 2.46m - 15:01(6:07/m) 244cal 9.81/11.15mph
3) 0.11m - 30(4:33/m) 9cal 13.19/13.55mph
4) 0.07m - 31(6:51/m) 8cal 8.76/12.25mph
5) 0.19m - 1:00(5:10/m) 18cal 11.62/11.96mph
6) 0.15m - 1:00(6:44/m) 15cal 8.91/11.4mph
7) 0.37m - 2:00(5:26/m) 36cal 11.04/12.08mph
8) 0.31m - 2:00(6:33/m) 31cal 9.17/9.91mph
9) 0.19m - 1:00(5:21/m) 18cal 11.22/11.15mph
10) 0.08m - 31(6:21/m) 7cal 9.45/10.83mph
11) 0.1m - 33(5:34/m) 10cal 10.76/11.79mph
12) 0.79m - 5:48(7:20/m) 78cal 8.18/10.62mph
13) 0.11m - 31(4:50/m) 9cal 12.43/12.96mph
14) 0.09m - 31(5:42/m) 8cal 10.53/13.17mph
15) 0.19m - 1:00(5:15/m) 18cal 11.43/12.54mph
16) 0.14m - 59(6:48/m) 14cal 8.83/11.69mph
17) 0.38m - 2:00(5:13/m) 37cal 11.49/12.23mph
18) 0.3m - 2:00(6:48/m) 32cal 8.83/12.25mph
19) 0.17m - 1:00(5:59/m) 17cal 10.02/11.19mph
20) 0.17m - 1:01(5:53/m) 15cal 10.21/10.27mph
21) 0.1m - 31(4:57/m) 9cal 12.14/13.48mph
22) 0.86m - 5:00(5:48/m) 86cal 10.36/12.59mph
23) 1.73m - 13:12(7:38/m) 172cal 7.85/10.42mph
Complicated ass workout. 11ish minute warmup to cluett. 15 min steady state straight into 30s, 60s, 2min, 60s, 30s pickups @ 3kish with equal 'rest' at steady state, though ended up being more of a moderate effort, and also I fucked up the rest after the 2nd 60s and only took 30s by accident. Then a 5ish minute jog (ended up being a little more bc of my messup and also idk took a little longer than 5 I guess? hard to communicate on other sides of the road when winded). Then back into the pickups @3kish before finally ending with a 5 min steady state again. Plan was to do some on cluett then go to cole via gale, should have left after steady state like Will and Luke did but we were dumb and so Grant, Jacob, John and I kept doing laps around cluett forever until the 5 min jog in the middle. Pace in beginning steady state was good for cluett imo, paces for pickups were really all over the place partly due to poor pacing but also going up or downhill, tho second set was mostly downhill except the 2nd 60s which was big uphill (and was followed by big downhill hence the faster 'rest', but probably decent effort, and then very happy with how the end went because while the was a big downhill at the start that was kind of just recovering and the pace actually picked up on the last 3ish minutes on cole field. Happy with how this went once again and feeling pretty fit after the first big workout. Would be fun to just do a straight tempo or steady state around the spruces as a little fitness check but knowing the coaches that probably won't happen (and tbh workouts around the spruces may just not happen this year in general bc of how busy it is). Also back is soooo fucking tight/sore from deadlifts yesterday and felt it on warmup but thankfully didn't really notice it on workout so as long as it doesn't feel worse tomorrow I don't think I really have to worry too much about it.
11:14 15:01 30 31 1:00 1:00 2:00 2:00 1:00 31 33 5:48 31 31 1:00 59 2:00 2:00 1:00 1:01 31 5:00 13:12
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:01 |
4:01 +8
|
8:02 |
179 172-188 |
9/7 |
1.00 |
7:42 |
3:41 |
7:22 |
177 172-182 |
11/5 |
1.50 |
14:45 |
7:03 +3:15
|
14:06 |
176 172-188 |
39/1 |
2.00 |
17:52 |
3:07 |
6:14 |
183 178-186 |
8/9 |
2.50 |
21:00 |
3:08 |
6:15 |
181 178-184 |
11/11 |
3.00 |
24:01 |
3:01 |
6:01 |
182 172-186 |
13/13 |
3.50 |
27:03 |
3:03 |
6:05 |
182 178-186 |
16/9 |
4.00 |
30:02 |
2:58 |
5:57 |
186 180-216 |
7/9 |
4.50 |
32:55 |
2:53 |
5:47 |
186 176-198 |
13/11 |
5.00 |
35:50 |
2:55 |
5:51 |
186 172-194 |
13/14 |
5.50 |
38:58 |
3:07 +9
|
6:15 |
188 174-198 |
15/8 |
6.00 |
42:43 |
3:45 |
7:30 |
173 170-178 |
10/29 |
6.50 |
45:51 |
3:09 |
6:17 |
184 172-202 |
1/27 |
7.00 |
48:44 |
2:52 |
5:45 |
192 180-200 |
17/5 |
7.50 |
51:46 |
3:02 |
6:04 |
188 180-196 |
7/20 |
8.00 |
54:36 |
2:50 |
5:41 |
190 176-202 |
7/25 |
8.50 |
57:34 |
2:57 |
5:55 |
187 182-192 |
2/12 |
9.00 |
1:00:51 |
3:17 +7
|
6:34 |
183 174-190 |
2/2 |
9.50 |
1:07:50 |
6:59 +2:58
|
13:58 |
180 170-184 |
8/1 |
10.00 |
1:11:38 |
3:48 |
7:37 |
180 176-184 |
10/0 |
10.50 |
1:16:03 |
4:25 +44
|
8:51 |
179 118-188 |
13/10 |
10.52 |
1:16:15 |
12 |
7:55 |
179 178-180 |
0/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:15 |
5:02 |
58.24% |
More |
800m |
2:44 |
5:29 |
62.78% |
More |
1km |
3:27 |
5:34 |
64.55% |
More |
Mile |
5:33 |
5:33 |
68.15% |
More |
5k |
18:28 |
5:57 |
69.60% |
More |
5 miles |
30:20 |
6:04 |
69.46% |
More |
10k |
37:43 |
6:04 |
69.99% |
More |
10 miles |
1:11:24 |
7:08 |
61.27% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:41 |
5:41 |
66.57 |
5km |
18:55 |
6:05 |
67.93 |
5M |
31:19 |
6:16 |
67.27 |
10km |
39:26 |
6:21 |
66.95 |
10M |
1:05:18 |
6:32 |
67.00 |
Half |
1:26:56 |
6:38 |
66.17 |
20M |
2:16:08 |
6:48 |
66.97 |
Mara |
3:01:15 |
6:55 |
67.07 |
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