Tue 7th Sep 2021 at 10:51am by simonkissam

Run > Intervals

  • Time
    1:04:26
  • Miles
    9.39
  • Min/mi
    6:52
  • Pacing
    24%
  • WAVA
    63.55
  • Stride(cm)
    133
  • Cals
    900
  • Cadence
    176
  • Asc(m)
    157
  • Hillscore
    14
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1.09m - 8:14(7:35/m) 106cal 7.91/8.81mph
2) 1.08m - 6:01(5:35/m) 103cal 10.76/11.92mph
3) 0.29m - 2:41(9:18/m) 31cal 6.45/11.69mph
4) 0.76m - 4:07(5:24/m) 72cal 11.12/12.38mph
5) 0.24m - 2:03(8:30/m) 25cal 7.06/11.88mph
6) 1.15m - 6:00(5:14/m) 105cal 11.45/12.82mph
7) 0.19m - 2:05(10:48/m) 25cal 5.56/11.17mph
8) 0.48m - 2:40(5:33/m) 45cal 10.8/11.75mph
9) 0.22m - 1:57(8:55/m) 20cal 6.74/9.58mph
10) 1.08m - 6:00(5:33/m) 98cal 10.8/11.63mph
11) 2.82m - 22:39(8:02/m) 270cal 7.47/11.27mph

Short 8 min warmup. 6 min tempo, 1200m @5kish, 6 min tempo, 800@3kish, 6 min tempo. (~2min rest on everything) 22 min cooldown. Supposed to also be a 400 at end but didn't do bc of psoas. Otherwise kinda sent it even tho psoas didn't feel great, but didn't really get worse either so think now that I have built some left glute strength up, even if running does bother it I'm not going to make it worse. At least hopefully. Anyway chaotic af workout bc no one really knew what was going on bc some of the captains had to be back early. Super short warmup straight into the tempo, which I did with chris and ryan bc of the confusion, then sorta did the 1200 rep by myself, but then caught up to big second group (behind aidan elias graham) and did the rest of the workout sorta towards the back of that group which was good. Tempos were all net downhill, and the 1200 and 800 were both uphill, hence why they were at the same pace or slower than the tempos. Really got moving on that 2nd tempo lol. But I think good work, first time doing anything faster than easy/moderate in a week and a half, excited to continue working out the big group that are fighting for spots on da plane.
8:14 6:01 2:41 4:07 2:03 6:00 2:05 2:40 1:57 6:00 22:39

Pace

11% 13% 23% 13% 25% 15%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:09 1:09 9:16 173 118-184 9/4
0.25 2:00 50 6:44 175 172-178 3/4
0.38 3:02 1:02 8:14 174 172-176 6/2
0.50 4:01 59 7:50 174 172-176 6/1
0.63 4:58 57 7:39 172 170-174 8/0
0.75 5:48 50 6:38 174 172-176 8/0
0.88 6:41 53 7:04 173 170-178 7/2
1.00 7:34 53 7:06 173 170-174 5/2
1.13 8:40 1:06 8:51 174 170-182 4/2
1.25 9:25 45 6:00 182 180-184 5/3
1.38 10:12 46 6:09 179 174-182 3/5
1.50 10:51 39 5:13 182 176-186 7/14
1.63 11:30 39 5:13 183 180-186 2/9
1.75 12:08 38 5:04 183 180-186 4/15
1.88 12:48 40 5:19 184 182-188 2/10
2.00 13:26 38 5:05 183 180-186 8/6
2.13 14:05 39 5:13 182 180-184 3/9
2.25 15:17 1:12 9:36 171 162-182 5/1
2.38 16:25 1:08 9:01 169 162-174 5/5
2.50 17:15 50 6:44 176 168-190 4/5
2.63 18:00 45 5:58 186 184-188 7/0
2.75 18:42 43 5:40 187 184-190 10/1
2.88 19:22 40 5:19 185 184-186 9/2
3.00 19:58 36 4:48 188 184-192 9/4
3.13 20:38 39 5:16 189 184-192 3/3
3.25 21:31 53 7:05 181 166-190 1/4
3.38 22:29 58 7:45 169 166-170 3/2
3.50 23:23 54 7:09 173 164-190 7/4
3.63 24:08 45 6:03 186 182-190 6/10
3.75 24:56 48 6:27 187 182-190 9/13
3.88 25:35 39 5:14 185 182-188 0/11
4.00 26:15 39 5:14 185 182-188 0/10
4.13 26:52 37 4:56 185 184-186 5/8
4.25 27:28 36 4:46 187 184-190 6/5
4.38 28:03 36 4:47 186 184-188 2/3
4.50 28:39 36 4:46 188 186-192 2/2
4.63 29:17 38 5:06 184 168-192 8/3
4.75 30:40 1:23 11:04 167 162-172 5/6
4.88 31:41 1:00 8:01 178 162-194 8/1
5.00 32:19 38 5:05 191 186-194 7/0
5.13 33:03 44 5:52 192 190-196 7/1
5.25 33:44 42 5:33 189 186-192 7/1
5.38 34:56 1:12 9:32 167 154-190 9/3
5.50 35:52 56 7:26 168 166-170 5/2
5.63 36:32 40 5:23 183 180-186 2/5
5.75 37:14 42 5:36 183 182-186 3/5
5.88 38:18 1:04 8:32 184 180-188 1/11
6.00 38:59 41 5:28 184 182-186 1/12
6.13 39:32 33 4:25 185 184-186 1/7
6.25 40:13 41 5:31 185 182-188 3/2
6.38 40:52 39 5:10 184 182-186 2/4
6.50 41:27 35 4:37 185 184-188 5/4
6.63 42:11 45 5:56 178 166-186 3/5
6.75 43:02 50 6:44 170 168-172 5/3
6.87 43:55 54 7:10 169 166-170 3/5
7.00 45:43 1:48 +41 14:24 166 118-174 6/7
7.12 47:10 1:27 +26 11:35 168 158-172 4/0
7.25 48:07 57 7:37 171 170-172 1/5
7.37 53:06 4:58 +3:51 39:46 168 118-174 5/0
7.50 54:12 1:06 8:47 171 168-174 4/0
7.62 55:16 1:04 8:33 171 170-174 7/0
7.75 56:17 1:01 8:09 171 170-174 8/0
7.87 57:24 1:08 +4 9:02 170 164-172 6/1
8.00 58:27 1:03 8:23 170 168-170 3/3
8.12 59:26 59 7:54 168 166-170 7/4
8.25 1:00:34 1:07 9:00 169 164-172 3/1
8.37 1:01:46 1:12 9:38 169 166-172 1/3
8.50 1:02:48 1:01 8:11 172 170-174 2/4
8.62 1:03:45 58 7:41 171 170-174 2/7
8.75 1:04:46 1:00 8:04 172 170-174 2/8
8.87 1:05:40 54 7:13 172 170-174 0/8
9.00 1:06:34 55 7:17 172 170-174 0/5
9.12 1:07:33 58 7:45 171 170-172 0/5
9.25 1:08:26 53 7:07 171 170-174 5/1
9.37 1:09:22 56 7:30 171 170-172 0/7
9.39 1:09:30 8 7:23 170 170-170 0/0

Elevation

Asc 157m, Range 46m, Flat prediction 1:03:44
Elevation Graph
Biggest Climbs (m) Min/mi
40 2.8% 7:30
34 2.6% 5:39
32 3.5% 8:25
32 3.4% 6:52
See your biggest climbs

Cadence

176 (196 max) Stride Length: 133cm Run: 99.6% Walk: 0.4%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:09 4:38 62.62% More
800m 2:22 4:45 71.93% More
1km 3:01 4:51 73.63% More
Mile 5:08 5:08 73.73% More
5k 18:18 5:53 70.22% More
5 miles 30:35 6:07 68.90% More
10k 38:42 6:14 68.23% More

Predictions

Dist Time Per Mile WAVA
1M 6:00 6:00 63.06
5km 19:57 6:25 64.41
5M 33:02 6:36 63.77
10km 41:36 6:42 63.46
10M 1:08:53 6:53 63.51
Half 1:31:42 7:00 62.73
20M 2:23:36 7:11 63.48
Mara 3:11:12 7:18 63.58
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