Fri 23rd Sep 2022 at 4:34pm by simonkissam

Run > Intervals

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Time
1:08:42
Miles
10.13
Min/mi
6:47
Pacing
0%
WAVA
64.59
Stride(cm)
137
Cals
1011
Cadence
174
Asc(m)
86
Hillscore
1
Surface
Road

Notes & Comments

Split Summary
===
1) 2.37m - 17:16(7:18/m) 236cal 8.22/9.31mph
2) 0.65m - 3:24(5:15/m) 65cal 11.43/13.23mph
3) 0.17m - 1:29(8:59/m) 18cal 6.68/11.15mph
4) 0.66m - 3:25(5:12/m) 65cal 11.55/12.31mph
5) 0.16m - 1:29(9:24/m) 16cal 6.38/11.61mph
6) 0.65m - 3:21(5:11/m) 64cal 11.59/12.82mph
7) 0.16m - 1:32(9:55/m) 16cal 6.05/11.52mph
8) 0.65m - 3:16(5:01/m) 62cal 11.95/12.86mph
9) 0.17m - 1:31(8:54/m) 19cal 6.75/11.02mph
10) 0.65m - 3:16(5:02/m) 62cal 11.93/12.33mph
11) 0.18m - 1:30(8:28/m) 19cal 7.09/11.98mph
12) 0.66m - 3:10(4:50/m) 61cal 12.42/13.3mph
13) 3.03m - 24:01(7:55/m) 308cal 7.57/12.23mph

Workout! ~17 minute warmup. 6xk @ 'tempo'/descending effort with 90s (mostly jog) rest. ~24 min cooldown. Did the ks at 3:24, 3:25, 3:16, 3:16, 3:10. Watch got it as more than a k, but given that it was 2 500m loops and I was turning left I think probably it was actually pretty much 1k, maybe a tad more but not as much as watch thought. So those paces are actually not nearly as fast as watch thinks. Started off at like a tad under 5:30 pace for first two (so like actually tempo for me right now), then a little faster for 3, 4&5 were like 5:15 pace, and then last one was 5:05 pace. So really not very fast, but given first hard effort in two weeks and since getting covid which is messing with my lungs it's whatever. And tbf first 3 all felt very easy, 4&5 were a little harder but not much, and then last one was decently hard, probably around the '10k effort' that this workout was supposed to be at. But yeah, super nice day, cool but very sunny, and had people to run with except for the last one because I started out so slow and then picked it up. Lungs did feel a little gunk-y after the last rep, so clearly they're not 100% yet but not too bad, and lol this is only day 9 of williams scheme and I'm already back to working out. Hopefully will do full or close to full workout next tuesday. Definitely did get me excited about running & racing again, but I also only have 5 weeks until nescacs so I have quite a lot of work to do between now and then if I want my season to continue. Fun to run hard-ish again tho, and on such a beautiful day.

17:16 3:24 1:29 3:25 1:29 3:21 1:32 3:16 1:31 3:16 1:30 3:10 24:01

Pace

17%

34%

20%

15%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:01	1:01	8:10	180 132-190	4/6
0.25	1:47	46	6:09	179 176-182	2/4
0.38	2:48	1:00 +7	8:03	176 168-186	7/3
0.50	3:59	1:12 +19	9:33	173 118-182	4/3
0.63	4:54	55	7:20	177 172-184	2/11
0.75	6:04	1:09 +8	9:15	175 170-190	1/6
0.88	6:59	55	7:20	178 174-186	4/5
1.00	7:55	56	7:31	174 170-178	3/4
1.13	8:50	55	7:22	175 172-180	4/4
1.25	9:46	56	7:25	174 170-180	3/5
1.38	10:40	54	7:10	172 170-174	5/5
1.50	11:36	56	7:31	172 170-174	4/5
1.63	12:29	53	7:06	172 170-176	4/1
1.75	13:22	53	7:02	173 170-176	4/4
1.88	14:16	55	7:17	171 164-176	4/4
2.00	15:11	55	7:18	171 170-174	4/8
2.13	16:05	54	7:13	172 170-174	3/4
2.25	16:59	54	7:12	171 170-174	4/3
2.38	29:33	12:34 +11:41	1:40:28	170 118-180	3/5
2.50	30:14	41	5:27	188 180-194	4/4
2.63	30:52	38	5:07	183 180-186	6/6
2.75	31:30	38	5:01	183 180-186	5/6
2.88	32:10	41	5:25	183 180-186	6/9
3.00	32:51	40	5:21	182 180-184	15/14
3.13	33:49	58	7:47	165 158-182	4/4
3.25	34:49	1:00	7:59	172 162-192	4/4
3.38	35:29	40	5:19	182 178-188	7/7
3.50	36:06	37	4:57	182 178-188	13/14
3.63	36:43	37	5:00	183 180-186	5/6
3.75	37:22	39	5:12	183 182-184	8/8
3.88	38:10	48	6:20	175 156-184	3/4
4.00	39:22	1:12	9:37	163 158-170	3/4
4.13	40:00	38	5:03	187 182-196	5/6
4.25	40:38	38	5:05	183 180-188	6/4
4.38	41:16	38	5:03	182 180-184	9/11
4.50	41:55	40	5:18	182 178-184	8/7
4.63	42:35	39	5:14	182 180-184	4/4
4.75	43:34	59	7:55	166 160-182	3/6
4.88	44:36	1:02	8:17	171 158-190	15/10
5.00	45:14	38	5:03	183 180-186	6/5
5.13	45:51	38	5:01	183 180-186	7/6
5.25	46:28	37	4:55	182 180-186	5/10
5.38	47:05	37	4:54	184 180-188	5/5
5.50	47:49	44	5:54	176 162-186	4/5
5.63	49:01	1:12	9:38	161 156-166	10/10
5.75	49:41	40	5:18	186 182-202	8/10
5.88	50:18	37	4:52	184 182-186	7/10
6.00	50:54	36	4:51	183 180-186	4/4
6.13	51:32	38	5:02	183 180-186	3/3
6.25	52:09	37	4:58	182 182-184	4/6
6.38	53:02	53	7:06	167 162-184	7/5
6.50	54:01	59	7:49	165 156-184	6/6
6.63	54:38	37	4:58	184 182-188	11/13
6.75	55:14	36	4:45	183 180-186	3/4
6.87	55:48	35	4:37	183 180-188	2/3
7.00	56:25	37	4:54	183 180-186	1/1
7.12	1:10:52	14:26 +13:55	1:55:31	177 118-186	4/0
7.25	1:12:05	1:13	9:45	175 174-180	1/1
7.37	1:13:07	1:02	8:14	173 170-176	1/4
7.50	1:14:12	1:05	8:43	172 170-174	3/3
7.62	1:15:14	1:02	8:19	172 170-176	4/2
7.75	1:16:22	1:08	9:05	171 170-178	1/4
7.87	1:17:20	58	7:44	172 170-174	2/1
8.00	1:18:16	55	7:22	171 170-174	4/1
8.12	1:19:17	1:01	8:10	170 168-172	2/2
8.25	1:20:21	1:04	8:34	171 170-174	2/1
8.37	1:21:18	57	7:39	170 166-172	6/3
8.50	1:22:16	57	7:40	170 170-172	5/1
8.62	1:23:22	1:06 +4	8:48	169 156-174	9/1
8.75	1:24:24	1:02	8:14	170 166-172	2/3
8.87	1:25:24	1:00	7:59	170 166-172	1/5
9.00	1:26:22	58	7:46	169 164-172	3/1
9.12	1:27:20	58	7:45	171 168-176	3/1
9.25	1:28:16	56	7:27	169 166-170	5/2
9.37	1:29:12	56	7:29	169 166-170	3/3
9.50	1:30:09	57	7:40	167 164-170	2/3
9.62	1:31:07	58	7:43	166 164-168	5/6
9.75	1:32:04	57	7:32	166 164-168	7/5
9.87	1:33:01	57	7:39	165 162-168	2/4
10.00	1:33:59	57	7:40	164 162-166	3/5
10.13	1:34:54	56	7:26	164 162-166	3/3
10.13	1:34:58	4	7:10	164 164-164	0/0

Elevation

Asc 86m, Range 35m, Flat prediction 1:08:23

Elevation Graph

Biggest Climbs (m)	Min/mi
13 3.5%	8:05
See your biggest climbs

Cadence

174 (202 max) Stride Length: 137cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	73.0	173	10.1	1:06:24	7:38
Walk	16.6	122	0	17:34	14:34:36
Still	0.2	-	-	11	-
Pause	10.2	-	-	10:49	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:10	4:40	62.07%	More
800m	2:22	4:46	71.27%	More
1km	2:58	4:47	74.12%	More
Mile	5:29	5:29	68.91%	More
5k	17:34	5:39	73.12%	More
5 miles	40:57	8:11	51.44%	More
10k	49:48	8:01	53.00%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:54	5:54	64.12
5km	19:38	6:19	65.45
5M	32:30	6:30	64.82
10km	40:55	6:35	64.52
10M	1:07:46	6:47	64.56
Half	1:30:13	6:53	63.77
20M	2:21:17	7:04	64.52
Mara	3:08:07	7:11	64.62

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