Sat 18th Aug 2018 at 9:00am by simonkissam

Run > Intervals
  • Time
    1:05:30
  • Miles
    8.48
  • Min/mi
    7:43
  • Pacing
    0%
  • WAVA
    56.59
  • Stride(cm)
    124
  • Cals
    725
  • Cadence
    168
  • Asc(m)
    239
  • Hillscore
    8
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1.35m - 10:36(7:52/m) 137cal 7.62/8.27mph
2) 0.52m - 4:35(8:54/m) 52cal 6.75/8.04mph
3) 1.61m - 14:27(8:58/m) 159cal 6.69/7.7mph
1600m TT - 4:58
4) 1.54m - 16:41(10:48/m) 131cal 5.55/12.94mph
5) 1.14m - 9:13(8:05/m) 115cal 7.42/8.68mph
6) 1.33m - 9:59(7:32/m) 131cal 7.97/8.68mph

Everything Except the TT
Run to school, 800m jog plus hurdle drills and normal drills. 14 something warmup with the team. 1600m TT in 4:58 (73, 75, 75, 75). 10 x White Rock hills with jog back down. 9 minute cooldown on the tutf. Stretch with the team. Run home. Well the time trial really didn't go super well, but also it's basically the same time as last year so who cares. I mean it'd be nicer to be in better shape given the work I've been putting in, but also the work I've been putting in has def made my legs more tired so it's all good. Hills were alright, was going to do 8 but lost count and ended up doing 9, so I decided to just do another and go for 10. Legs felt like jello the last couple but beyond that was fine. Not a bad first workout of the season.
10:36 4:35 14:27 16:41 9:13 9:59

Pace

39% 26% 30% 6%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:04 1:04 8:32 180 170-186 0/1
0.25 2:03 59 7:55 180 176-184 0/2
0.38 3:08 1:05 8:41 180 172-184 1/0
0.50 4:06 57 7:39 178 174-182 1/0
0.63 5:05 59 7:49 177 174-180 1/0
0.75 6:00 56 7:28 174 172-176 2/0
0.88 7:00 59 7:53 172 170-174 0/0
1.00 8:00 1:00 8:00 171 170-172 0/2
1.13 8:55 56 7:25 171 170-172 0/5
1.25 9:52 57 7:33 169 166-170 1/2
1.38 18:21 8:29 +7:41 1:07:54 168 166-170 1/4
1.50 19:39 1:18 10:23 166 160-170 1/0
1.63 20:50 1:11 9:29 166 162-168 0/2
1.75 21:55 1:05 8:40 166 162-170 0/1
1.88 46:20 24:25 +25:22 3:15:19 167 160-170 0/1
2.00 49:38 3:18 26:26 166 160-170 1/7
2.13 50:48 1:10 9:21 168 164-170 0/11
2.25 51:48 1:00 7:57 167 164-172 2/5
2.38 59:00 7:12 +6:18 57:36 169 164-172 11/0
2.50 1:00:26 1:27 11:33 170 168-172 6/0
2.63 1:01:34 1:07 9:00 169 166-170 7/1
2.75 1:02:34 1:01 8:05 164 158-166 2/6
2.88 1:04:38 2:04 +47 16:32 160 156-168 1/1
3.00 1:05:44 1:06 8:48 165 162-170 1/1
3.13 1:06:48 1:04 8:31 165 164-168 1/0
3.25 1:07:52 1:04 8:31 167 166-168 0/2
3.38 1:08:55 1:03 8:21 167 164-168 4/0
3.50 1:29:19 20:25 +19:59 2:43:17 143 118-168 24/0
3.63 1:31:24 2:05 16:38 149 118-178 9/15
3.75 1:33:08 1:44 13:50 160 150-196 2/15
3.88 1:34:28 1:20 10:38 165 152-200 14/9
4.00 1:35:42 1:15 9:58 178 148-214 14/1
4.13 1:36:57 1:15 10:00 155 152-160 16/12
4.25 1:38:21 1:24 11:10 174 150-216 2/14
4.38 1:39:39 1:18 10:26 166 152-226 6/16
4.50 1:40:54 1:15 9:58 181 152-210 15/5
4.63 1:42:15 1:21 +12 10:50 173 144-228 16/5
4.75 1:43:42 1:26 11:30 163 118-204 15/13
4.88 1:45:36 1:54 +33 15:14 162 114-192 7/14
5.00 1:47:11 1:35 +14 12:42 178 132-220 5/16
5.13 1:55:13 8:02 +6:47 1:04:17 153 118-174 0/10
5.25 1:56:11 58 7:42 175 172-178 1/1
5.38 1:57:00 50 6:37 173 170-176 1/0
5.50 1:57:55 55 7:16 173 170-176 0/0
5.63 1:58:50 55 7:21 170 164-174 1/0
5.75 2:00:00 1:10 9:17 170 166-172 0/0
5.88 2:01:00 1:00 8:01 172 170-176 0/1
6.00 2:02:03 1:03 8:23 172 170-174 0/0
6.13 2:03:07 1:04 8:33 172 170-174 1/0
6.25 2:20:22 17:15 +17:26 2:18:03 169 118-184 4/1
6.38 2:22:26 2:04 16:33 172 170-176 3/0
6.50 2:23:25 58 7:45 173 170-176 2/0
6.63 2:24:26 1:01 8:11 170 168-172 5/0
6.75 2:25:19 53 7:06 170 170-170 1/0
6.87 2:26:14 55 7:17 171 170-172 0/3
7.00 2:27:08 54 7:09 171 170-172 0/1
7.12 2:28:01 54 7:08 171 170-174 1/1
7.25 2:29:00 59 7:49 170 168-172 0/1
7.37 2:30:20 1:20 +22 10:39 170 164-174 1/0
7.48 2:31:11 51 8:05 171 168-176 1/0

Elevation

Asc 239m, Range 51m, Flat prediction 42:14
Elevation Graph
Biggest Climbs (m) Min/mi
29 12.6% 11:37
27 2.9% 42:45
14 12.8% 7:24
14 13.1% 7:34
See your biggest climbs

Cadence

168 (228 max) Stride Length: 124cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 46.4 169 7.3 46:52 12:18
Walk 31.3 121 0.1 1:00:50 7:10:19
Still 0.0 - - 3 -
Pause 22.3 - - 43:26 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:41 6:47 44.21% More
800m 3:29 7:00 50.44% More
1km 4:31 7:15 50.47% More
Mile 7:27 7:27 51.23% More
5k 51:29 16:34 25.15% More
5 miles 1:30:44 18:09 23.41% More
10k 2:20:35 22:37 18.93% More

Predictions

Dist Time Per Mile WAVA
1M 6:48 6:48 56.07
5km 22:36 7:16 57.31
5M 37:25 7:29 56.78
10km 47:06 7:35 56.50
10M 1:18:01 7:48 56.55
Half 1:43:52 7:56 55.86
20M 2:42:39 8:08 56.52
Mara 3:36:32 8:16 56.61
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