Mon 5th Apr 2021 at 4:00pm by simonkissam
Run > Intervals
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Time
1:09:59
-
Miles 9.22
-
Min/mi 7:35
-
Pacing
0%
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WAVA
57.36
-
Stride(cm)
120
-
Cals
923
-
Cadence
176
-
Asc(m)
297
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Hillscore
28
-
Surface
Road
Notes & Comments
Split Summary
===
1) 2.03m - 15:39(7:43/m) 207cal 7.78/8.5mph
2) 0.69m - 3:28(5:03/m) 66cal 11.88/13.4mph
3) 0.26m - 2:15(8:33/m) 27cal 7.02/11.59mph
4) 0.69m - 3:33(5:10/m) 66cal 11.62/12.86mph
5) 0.28m - 2:22(8:31/m) 29cal 7.04/11.44mph
6) 0.68m - 3:41(5:23/m) 67cal 11.15/12.86mph
7) 1.61m - 13:31(8:25/m) 162cal 7.12/11.1mph
8) 0.16m - 1:16(7:57/m) 16cal 7.54/9.98mph
9) 0.17m - 1:37(9:43/m) 15cal 6.18/6.87mph
10) 0.15m - 1:15(8:12/m) 16cal 7.32/9.54mph
11) 0.17m - 1:33(9:15/m) 16cal 6.48/7.81mph
12) 0.16m - 1:14(7:54/m) 16cal 7.6/9.46mph
13) 0.17m - 1:34(9:26/m) 16cal 6.37/7.74mph
14) 0.15m - 1:11(7:47/m) 16cal 7.71/9.68mph
15) 0.17m - 1:40(9:58/m) 17cal 6.02/8.04mph
16) 0.15m - 1:09(7:35/m) 16cal 7.92/9.85mph
17) 1.55m - 13:01(8:25/m) 155cal 7.13/8.04mph
2 miles up. 3xcluett loop (a little over 1100m) with 2:30ish rest (mostly jog but also stood around). Stand around a little after #3 bc I was moving back a group, then long jog over to clark. Then another minute or two of standing around then into 5 stone hills with jog down. 13 minute cooldown. Well, kinda just jumped back into a full workout. Tried to do cluett workout with big boys of will, john, spollen, and grant and basically hung with them first two, got dropped by like a second or two, but then last one really got dropped hard. Also just slowing down throughout which wasn't great, first one way too fast, second one probably about right effort, maybe slightly fast, but paid for first rep on third rep. Then decided to move back a group which I was kind of thinking about doing anyway since I tend to be bad at short steep hill reps, and that was good decision. Stone hill reps are wild because you're going so slow but it's a hard effort. Wasn't even running that fast relative to Hamza/Reed/Jackson but steep hill reps are kinda whatever to track fitness and managed to pretty much continuously cut down on those reps so that was good. Given that this was basically my second workout since february, and honestly don't think I worked as hard on any winter workouts as this, so hardest effort since last november, I'm pretty happy. Obviously don't quite have the fitness to hang with spollen & grant right now but that's probably fine, sad that there's not really a group between them and reed/jackson/hamza but oh well. Hopefully within a couple weeks of workouts I'll be back up with those guys. So fun to be back with the team too, Maria even complemented me on my matching shoes & shorts. Oh also lol forgot to even talk about the hip, it did bug a bit but not that bad so like eh
===
1) 2.03m - 15:39(7:43/m) 207cal 7.78/8.5mph
2) 0.69m - 3:28(5:03/m) 66cal 11.88/13.4mph
3) 0.26m - 2:15(8:33/m) 27cal 7.02/11.59mph
4) 0.69m - 3:33(5:10/m) 66cal 11.62/12.86mph
5) 0.28m - 2:22(8:31/m) 29cal 7.04/11.44mph
6) 0.68m - 3:41(5:23/m) 67cal 11.15/12.86mph
7) 1.61m - 13:31(8:25/m) 162cal 7.12/11.1mph
8) 0.16m - 1:16(7:57/m) 16cal 7.54/9.98mph
9) 0.17m - 1:37(9:43/m) 15cal 6.18/6.87mph
10) 0.15m - 1:15(8:12/m) 16cal 7.32/9.54mph
11) 0.17m - 1:33(9:15/m) 16cal 6.48/7.81mph
12) 0.16m - 1:14(7:54/m) 16cal 7.6/9.46mph
13) 0.17m - 1:34(9:26/m) 16cal 6.37/7.74mph
14) 0.15m - 1:11(7:47/m) 16cal 7.71/9.68mph
15) 0.17m - 1:40(9:58/m) 17cal 6.02/8.04mph
16) 0.15m - 1:09(7:35/m) 16cal 7.92/9.85mph
17) 1.55m - 13:01(8:25/m) 155cal 7.13/8.04mph
2 miles up. 3xcluett loop (a little over 1100m) with 2:30ish rest (mostly jog but also stood around). Stand around a little after #3 bc I was moving back a group, then long jog over to clark. Then another minute or two of standing around then into 5 stone hills with jog down. 13 minute cooldown. Well, kinda just jumped back into a full workout. Tried to do cluett workout with big boys of will, john, spollen, and grant and basically hung with them first two, got dropped by like a second or two, but then last one really got dropped hard. Also just slowing down throughout which wasn't great, first one way too fast, second one probably about right effort, maybe slightly fast, but paid for first rep on third rep. Then decided to move back a group which I was kind of thinking about doing anyway since I tend to be bad at short steep hill reps, and that was good decision. Stone hill reps are wild because you're going so slow but it's a hard effort. Wasn't even running that fast relative to Hamza/Reed/Jackson but steep hill reps are kinda whatever to track fitness and managed to pretty much continuously cut down on those reps so that was good. Given that this was basically my second workout since february, and honestly don't think I worked as hard on any winter workouts as this, so hardest effort since last november, I'm pretty happy. Obviously don't quite have the fitness to hang with spollen & grant right now but that's probably fine, sad that there's not really a group between them and reed/jackson/hamza but oh well. Hopefully within a couple weeks of workouts I'll be back up with those guys. So fun to be back with the team too, Maria even complemented me on my matching shoes & shorts. Oh also lol forgot to even talk about the hip, it did bug a bit but not that bad so like eh
15:39 3:28 2:15 3:33 2:22 3:41 13:31 1:16 1:37 1:15 1:33 1:14 1:34 1:11 1:40 1:09 13:01
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.13 | 1:01 | 1:01 | 8:06 | 187 182-194 | 5/9 |
0.25 | 2:00 | 1:00 | 7:56 | 183 176-186 | 5/3 |
0.38 | 3:01 | 1:00 | 8:03 | 182 176-188 | 8/6 |
0.50 | 4:00 | 1:00 | 7:58 | 182 178-186 | 7/3 |
0.63 | 4:58 | 57 | 7:38 | 180 174-182 | 9/2 |
0.75 | 5:52 | 54 | 7:13 | 181 180-184 | 8/1 |
0.88 | 6:52 | 1:01 | 8:06 | 177 172-182 | 3/3 |
1.00 | 7:48 | 55 | 7:24 | 177 174-180 | 1/9 |
1.13 | 8:46 | 58 | 7:43 | 178 172-182 | 2/7 |
1.25 | 9:41 | 55 | 7:23 | 180 178-184 | 6/4 |
1.38 | 10:37 | 56 | 7:30 | 181 178-186 | 5/2 |
1.50 | 11:33 | 56 | 7:26 | 178 176-182 | 10/0 |
1.63 | 12:34 | 1:01 | 8:08 | 176 172-178 | 10/0 |
1.75 | 13:27 | 52 | 7:00 | 176 174-178 | 5/2 |
1.88 | 14:25 | 58 | 7:47 | 176 172-180 | 0/8 |
2.00 | 15:26 | 1:01 | 8:09 | 177 174-182 | 12/0 |
2.13 | 22:03 | 6:37 +6:02 | 52:56 | 194 174-228 | 12/6 |
2.25 | 22:45 | 42 | 5:34 | 192 184-208 | 6/5 |
2.38 | 23:24 | 40 | 5:16 | 186 182-190 | 4/6 |
2.50 | 24:01 | 36 | 4:52 | 186 180-192 | 11/6 |
2.63 | 24:41 | 40 | 5:19 | 187 184-188 | 3/8 |
2.75 | 25:25 | 44 | 5:53 | 177 166-186 | 3/1 |
2.88 | 26:28 | 1:03 | 8:24 | 168 164-172 | 4/7 |
3.00 | 27:42 | 1:14 +11 | 9:51 | 169 164-190 | 12/6 |
3.13 | 28:17 | 36 | 4:46 | 190 186-194 | 10/10 |
3.25 | 28:55 | 38 | 5:00 | 185 182-188 | 13/5 |
3.38 | 29:35 | 41 | 5:24 | 184 180-188 | 2/10 |
3.50 | 30:13 | 37 | 4:57 | 183 178-190 | 3/2 |
3.63 | 30:55 | 43 | 5:43 | 181 176-188 | 4/4 |
3.75 | 31:49 | 53 | 7:08 | 170 164-180 | 6/5 |
3.88 | 32:52 | 1:03 | 8:21 | 168 162-172 | 4/5 |
4.00 | 33:55 | 1:03 +9 | 8:27 | 173 160-198 | 13/12 |
4.13 | 34:33 | 38 | 5:02 | 188 182-192 | 5/14 |
4.25 | 35:14 | 41 | 5:30 | 185 182-188 | 2/11 |
4.38 | 35:57 | 43 | 5:44 | 183 176-186 | 4/7 |
4.50 | 36:37 | 40 | 5:18 | 183 176-188 | 6/2 |
4.63 | 37:19 | 42 | 5:38 | 180 176-184 | 3/6 |
4.75 | 40:36 | 3:17 +2:08 | 26:14 | 169 118-184 | 0/10 |
4.88 | 41:37 | 1:01 | 8:12 | 174 172-178 | 4/9 |
5.00 | 42:38 | 1:00 | 8:03 | 174 172-176 | 3/5 |
5.13 | 43:38 | 1:00 | 8:03 | 174 172-176 | 1/4 |
5.25 | 44:39 | 1:02 | 8:12 | 175 174-178 | 7/1 |
5.38 | 45:40 | 1:01 | 8:07 | 176 176-178 | 7/4 |
5.50 | 46:39 | 59 | 7:50 | 177 172-180 | 7/2 |
5.63 | 47:39 | 1:00 | 7:58 | 176 172-180 | 6/3 |
5.75 | 48:43 | 1:05 | 8:36 | 178 176-180 | 3/3 |
5.88 | 49:52 | 1:08 | 9:06 | 175 170-178 | 14/3 |
6.00 | 50:56 | 1:04 | 8:35 | 174 172-176 | 29/0 |
6.13 | 52:01 | 1:05 | 8:42 | 174 170-178 | 7/12 |
6.25 | 55:26 | 3:25 +2:21 | 27:18 | 173 118-202 | 0/26 |
6.38 | 56:26 | 1:00 | 8:00 | 186 174-196 | 29/0 |
6.50 | 57:41 | 1:15 | 9:59 | 166 150-176 | 8/12 |
6.63 | 58:44 | 1:03 | 8:23 | 177 164-190 | 2/25 |
6.75 | 59:52 | 1:08 | 9:03 | 176 156-184 | 29/2 |
6.87 | 1:00:56 | 1:04 | 8:36 | 168 164-174 | 5/14 |
7.00 | 1:01:58 | 1:02 | 8:15 | 179 164-186 | 3/23 |
7.12 | 1:03:07 | 1:09 | 9:13 | 169 156-182 | 29/0 |
7.25 | 1:04:11 | 1:04 | 8:29 | 173 164-190 | 5/15 |
7.37 | 1:05:13 | 1:03 | 8:20 | 177 156-184 | 3/19 |
7.50 | 1:06:24 | 1:10 | 9:22 | 165 160-170 | 32/0 |
7.62 | 1:07:26 | 1:02 | 8:19 | 180 166-196 | 2/21 |
7.75 | 1:13:17 | 5:51 +4:44 | 46:51 | 175 160-186 | 0/22 |
7.87 | 1:15:36 | 2:19 +1:13 | 18:29 | 171 122-184 | 1/6 |
8.00 | 1:16:38 | 1:02 | 8:12 | 174 170-176 | 2/5 |
8.12 | 1:17:45 | 1:07 | 8:56 | 173 170-176 | 3/3 |
8.25 | 1:18:47 | 1:02 | 8:17 | 174 172-176 | 1/5 |
8.37 | 1:19:54 | 1:07 | 8:54 | 174 170-178 | 4/4 |
8.50 | 1:20:55 | 1:01 | 8:10 | 174 170-176 | 1/7 |
8.62 | 1:21:58 | 1:03 | 8:23 | 172 168-174 | 2/4 |
8.75 | 1:23:03 | 1:05 | 8:42 | 175 172-180 | 6/2 |
8.87 | 1:24:07 | 1:04 | 8:35 | 172 170-176 | 0/12 |
9.00 | 1:25:04 | 56 | 7:30 | 172 170-174 | 1/5 |
9.12 | 1:26:02 | 59 | 7:50 | 174 172-178 | 3/4 |
9.22 | 1:26:49 | 47 | 8:16 | 175 170-178 | 4/1 |
Elevation
Asc 297m,
Range 79m, Flat prediction 51:53
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
52 7.0% | 13:39 |
37 14.9% | 8:27 |
37 15.5% | 39:36 |
36 14.4% | 7:58 |
34 13.7% | 8:17 |
27 3.8% | 7:34 |
See your biggest climbs |
Cadence
176 (228 max)
Stride Length: 120cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 82.4 | 176 | 9.2 | 1:09:09 | 8:59 |
Walk | 4.2 | 120 | 0 | 4:13 | 3:37:20 |
Pause | 13.4 | - | - | 13:27 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:39 | 6:39 | 56.89 |
5km | 22:06 | 7:07 | 58.14 |
5M | 36:35 | 7:19 | 57.59 |
10km | 46:04 | 7:25 | 57.31 |
10M | 1:16:16 | 7:38 | 57.36 |
Half | 1:41:33 | 7:45 | 56.65 |
20M | 2:39:02 | 7:57 | 57.32 |
Mara | 3:31:44 | 8:05 | 57.41 |
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