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

Pace

5% 8% 24% 28% 29% 6%

Splits

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

Elevation

Asc 239m, Range 78m, Flat prediction 56:54
Elevation Graph
Biggest Climbs (m) Min/mi
47 2.7% 10:02
24 1.0% 10:21
11 3.3% 5:42
See your biggest climbs

Cadence

183 (216 max) Stride Length: 134cm Run: 99.6% Walk: 0.4%
Cadence Chart
Cadence Bands

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
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







Back To Top
X

Free training & racing tools for runners, cyclists, swimmers & walkers.

Fetcheveryone lets you analyse your training, find races, plot routes, chat in our forum, get advice, play games - and more! Nothing is behind a paywall, and it'll stay that way thanks to our awesome community!
Get Started
Click here to join 112,111 Fetchies!
Already a Fetchie? Sign in here