Tue 14th Sep 2021 at 4:53pm by simonkissam

Run > Intervals

  • Time
    1:11:58
  • Miles
    9.80
  • Min/mi
    7:21
  • Pacing
    0%
  • WAVA
    59.54
  • Stride(cm)
    126
  • Cals
    931
  • Cadence
    174
  • Asc(m)
    253
  • Hillscore
    19
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 2.4m - 18:26(7:40/m) 233cal 7.82/10.65mph
2) 1.66m - 10:00(6:01/m) 156cal 9.98/12.17mph
3) 0.34m - 3:02(8:49/m) 35cal 6.8/11.06mph
4) 1.69m - 10:00(5:55/m) 159cal 10.14/12.21mph
5) 0.18m - 1:51(10:11/m) 17cal 5.89/9.43mph
6) 0.16m - 1:07(6:50/m) 14cal 8.78/8.83mph
7) 0.29m - 2:31(8:42/m) 25cal 6.9/7.81mph
8) 0.13m - 54(6:52/m) 12cal 8.74/9.87mph
9) 0.32m - 2:46(8:34/m) 29cal 7/8.37mph
10) 0.13m - 51(6:23/m) 13cal 9.4/10.67mph
11) 0.32m - 2:57(9:11/m) 29cal 6.53/10.4mph
12) 0.13m - 52(6:30/m) 13cal 9.23/11.56mph
13) 0.32m - 2:41(8:14/m) 30cal 7.28/10.98mph
14) 0.13m - 51(6:38/m) 13cal 9.06/10.87mph
15) 1.57m - 13:08(8:22/m) 153cal 7.17/10.42mph

Tempo plus hills workout. 18 min warmup. 2x10min tempo with 3 min rest. A couple minutes of jogging plus a couple minutes o standing, then into 5xhills that were pretty gradual with loong rest. 13 minute cooldown. Pretty happy with this workout, coaches did the thing they sometimes do which I forgot about, and broke some folks up into groups that aren't just purely speed based. So I was with pat, jinwoo, and jackson adelman, which was honestly a good group bc we were really not hammering on the tempos. Given the woods, they were probably actually a bit faster, and they were also just slow bc of how hilly the loop was, but still I doubt faster than like 5:40 pace or something on flats, or maybe not idk. But felt relaxed. Then we did the hills, and first one I failed to lap it at the top so don't know time on it, but probably 54 at the fastest since it didn't feel super hard. Then next 4 were 54, 51, 52, 51 which I'm happy with since I was grinding pretty hard on the 3rd rep with jinwoo but was able to maintain. Overall happy with workout, nothing crazy hard but I think that's probably good for september, and was really nice to be working out with a few guys just running around the woods the high school. Really getting me excited for the season, even though obviously it's already started. Also should note psoas felt fine on warmup, about 3 minutes into first tempo piece I did feel it but it never bothered a ton. Last workout in the red hokas tho since they have 600+ miles and I finally have some replacements.
18:26 10:00 3:02 10:00 1:51 1:07 2:31 54 2:46 51 2:57 52 2:41 51 13:08

Pace

21% 13% 20% 25% 16% 5%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:28 1:28 +28 11:41 166 118-184 6/4
0.25 2:30 1:02 8:17 171 168-176 4/1
0.38 3:18 48 6:27 175 170-188 1/6
0.50 4:09 51 6:45 172 168-178 2/3
0.63 5:10 1:01 8:08 171 168-176 3/1
0.75 6:17 1:07 8:59 170 168-174 14/0
0.88 7:15 58 7:41 169 166-172 7/5
1.00 8:03 48 6:27 169 168-170 0/15
1.13 9:11 1:07 9:00 169 164-172 5/3
1.25 10:17 1:07 8:53 169 166-174 6/7
1.38 11:11 54 7:13 171 168-176 2/5
1.50 12:17 1:06 8:45 171 166-174 1/1
1.63 14:57 2:40 +1:32 21:18 170 122-178 7/1
1.75 15:54 58 7:41 171 168-174 6/5
1.88 16:51 56 7:28 171 166-174 1/5
2.00 17:40 50 6:38 169 164-172 6/3
2.13 18:33 53 7:05 169 166-174 0/6
2.25 19:17 44 5:48 179 170-184 2/2
2.38 31:22 12:05 +11:20 1:36:38 172 158-182 7/5
2.50 32:18 56 7:29 180 170-188 5/6
2.63 32:59 41 5:31 183 180-188 6/6
2.75 33:53 54 7:11 179 174-182 13/2
2.88 34:38 44 5:56 178 170-182 10/5
3.00 35:17 40 5:19 181 176-182 0/17
3.13 36:13 56 7:27 179 176-184 8/7
3.25 36:58 45 6:01 178 174-184 7/7
3.38 37:37 38 5:05 182 180-184 6/5
3.50 38:26 50 6:37 180 174-182 10/2
3.63 39:15 48 6:27 178 176-182 4/8
3.75 39:58 43 5:45 183 178-188 3/5
3.88 40:43 45 6:01 181 176-194 5/6
4.00 41:22 39 5:12 182 178-184 5/3
4.13 42:19 57 7:38 172 158-184 2/4
4.25 43:18 59 7:51 166 162-168 13/1
4.38 44:28 1:10 9:18 169 166-170 6/9
4.50 45:17 49 6:35 175 168-184 5/14
4.63 45:53 36 4:52 177 174-182 10/7
4.75 46:45 51 6:49 182 174-186 7/10
4.88 47:37 53 7:02 179 172-184 8/4
5.00 48:17 40 5:20 183 180-186 9/6
5.13 49:08 50 6:42 183 180-186 9/8
5.25 49:58 51 6:47 177 170-184 5/11
5.38 50:43 44 5:53 183 180-186 4/6
5.50 51:27 44 5:55 180 174-184 4/4
5.63 52:05 38 5:07 182 178-186 8/6
5.75 52:46 41 5:25 183 180-186 7/8
5.88 53:28 42 5:36 183 180-188 6/8
6.00 54:05 37 4:54 184 182-186 13/1
6.13 55:45 1:40 +45 13:23 179 156-184 9/7
6.25 58:42 2:56 +1:42 23:31 164 118-170 1/12
6.38 59:47 1:05 8:43 181 170-190 3/6
6.50 1:00:46 59 7:50 173 154-188 17/4
6.63 1:01:57 1:11 9:28 170 162-174 7/7
6.75 1:02:48 52 6:54 172 168-176 0/11
6.87 1:03:40 51 6:51 190 184-194 5/7
7.00 1:04:51 1:11 9:25 166 160-184 15/1
7.12 1:05:52 1:01 8:12 169 166-172 6/5
7.25 1:06:49 57 7:39 180 168-202 1/14
7.37 1:07:43 53 7:08 181 154-202 5/10
7.50 1:09:00 1:17 10:17 165 158-172 13/1
7.62 1:09:58 58 7:43 169 166-172 13/6
7.75 1:10:54 56 7:26 187 170-200 3/15
7.87 1:11:51 58 7:42 176 162-204 3/8
8.00 1:12:55 1:03 8:26 171 168-174 15/1
8.12 1:13:54 59 7:53 171 166-196 13/11
8.25 1:18:44 4:50 +4:02 38:38 200 134-210 0/11
8.37 1:19:55 1:12 9:32 168 148-170 1/4
8.50 1:20:56 1:01 8:07 169 164-172 4/5
8.62 1:22:03 1:07 8:59 168 164-170 3/1
8.75 1:23:17 1:13 9:47 170 166-172 7/1
8.87 1:24:33 1:17 10:12 169 164-172 1/5
9.00 1:25:38 1:04 8:35 169 164-170 3/2
9.12 1:26:48 1:10 9:21 167 162-170 4/3
9.25 1:27:52 1:05 8:37 169 164-174 1/6
9.37 1:28:49 57 7:33 171 168-174 2/3
9.50 1:29:41 52 6:56 170 166-172 2/4
9.62 1:30:34 53 7:06 172 170-174 2/2
9.75 1:31:26 52 6:58 174 170-178 5/4
9.80 1:31:47 21 6:31 175 172-178 1/1

Elevation

Asc 253m, Range 26m, Flat prediction 1:11:24
Elevation Graph
Biggest Climbs (m) Min/mi
24 7.2% 7:40
23 4.5% 8:18
23 7.5% 6:57
22 7.1% 7:03
22 6.2% 6:40
20 9.1% 6:44
See your biggest climbs

Cadence

174 (210 max) Stride Length: 126cm Run: 99.5% Walk: 0.5%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:17 5:10 56.10% More
800m 2:36 5:14 65.25% More
1km 3:20 5:22 66.54% More
Mile 5:45 5:45 65.78% More
5k 19:21 6:14 66.42% More
5 miles 36:09 7:14 58.28% More
10k 50:11 8:05 52.61% More

Predictions

Dist Time Per Mile WAVA
1M 6:24 6:24 59.11
5km 21:18 6:51 60.33
5M 35:16 7:03 59.74
10km 44:24 7:09 59.46
10M 1:13:31 7:21 59.51
Half 1:37:53 7:28 58.77
20M 2:33:18 7:40 59.47
Mara 3:24:06 7:47 59.56
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